Healthy Sweet Potato and Cauliflower Mash

Try this super fluffy sweet potato and cauliflower mash made with simple and nutritious ingredients like Greek yogurt, cinnamon, and cauliflower. The perfect healthy mashed potato side dish for Thanksgiving, the Holidays, or any special occasion!

healthy sweet potato and cauliflower mash

The Best Ever Healthy Mashed Sweet Potatoes

Sweet potatoes could be my favorite vegetable. I have them nearly every single day. Seriously, there is nothing better than a sweet, warm, and perfectly crisp sweet potato. Sorry, I clearly have an obsession over here, don’t mind me.

With Thanksgiving and the Holidays around the corner, I set out on a mission to make some “healthier” side dish recipes. I mean, I absolutely adore classic mashed potatoes, don’t get me wrong, but these mashed sweet potatoes are next level. I added a whole head of cauliflower to them to not only sneak in some healthy vegetables but also to lighten these mashed potatoes up and make them that much more nutritious and nourishing!

This cauliflower and sweet potato mash is unbelievably fluffy, perfectly spiced, and naturally sweetened. I absolutely love adding Greek yogurt to my mash potatoes because it is the perfect, healthy way to make them super creamy and buttery without adding any butter or oil! Plus it packs in a TON of protein! Every bite melts in your mouth.

Ready in under 30 minutes and seasoned with cinnamon, salt, parsley, and pepper, this easy mashed sweet potato recipe is sure to please! It is the perfect side dish for the Holidays, Thanksgiving, or for a family dinner! Personally, I love to serve mine with some roasted turkey, oven-baked chicken, and even some roasted veggies.

healthy sweet potato and cauliflower mash

Ingredients Used for Healthy Cauliflower and Sweet Potato Mash

You’ll only need a handful, simple ingredients to get this easy recipe going! I am all about simplicity and ease, so don’t worry, you won’t need to go to the supermarket and buy a lot of expensive ingredients and spices. You probably have most of these ingredients in your pantry already. For this easy dinner recipe, you’ll need some fresh vegetables, sweet potatoes, Greek yogurt, and, of course, some delicious spices!

  • Sweet potatoes
  • Head of cauliflower
  • Plain Greek yogurt (0%, 2%, or 5%)
  • Maple syrup
  • Fresh parsley
  • Ground cinnamon
  • Salt
  • Black pepper
healthy sweet potato and cauliflower mash

What you’ll need to make cauliflower and sweet potato mash

For this easy recipe, you’ll only need a couple of kitchen tools making the clean up super easy! Plus you only need a big pot to cook this delicious healthy , how easy is that?!

  • Cutting board
  • Chopping knife
  • Large deep 12-inch skillet or dutch oven
  • Stirring utensil
  • Potato masher
  • Whisk or electric hand mixer
  • Measuring tools: 1/2 teaspoon, 1 teaspoon, 1 Tablespoon, 1/4 cup, 1/2 cup

Looking for other tasty side dishes? Check these out!

healthy sweet potato and cauliflower mash

How to Make the Healthy Sweet Potato and Cauliflower Mash

My favorite thing about this simple mashed sweet potato recipe (besides the taste of course) is how easy it is to make! Ready in under 30 minutes, this nutritious recipe is perfect as a delicious side dish, especially for Thanksgiving or any Holiday! The prep is straightforward and there are only a few steps. Here, I’ll walk you through how to make this instantly tasty, fuffy mashed sweet potato (and Cauliflower) recipe!

First, let’s prepare the vegetables! Simply peel the sweet potatoes and cut them into 1-inch cubes. Next, carefully clean and cut the cauliflower head into medium-sized florets.

Now it is time to start cooking! Add the sweet potato cubes and cauliflower florets to a large deep saucepot or dutch oven, and add enough water to cover by about 1 inch. Add a pinch of salt and bring to a simmer over medium-high heat for 12 – 15 minutes. Remember to check if sweet potatoes are fork-tender!

Next, remove from heat, drain the water, and add the sweet potatoes and cauliflower back into the empty pot. Use a potato masher to mash the sweet potatoes and cauliflower in the pot until mostly smooth. There will be a few small pieces of cauliflower remaining.
Add in the Greek yogurt, maple syrup, fresh parsley, cinnamon, salt, and pepper. Whisk by hand with a hand whisk or use an electric hand mixer until the mash is light and fluffy.

Garnish with a sprinkle of cinnamon, maybe a dash of butter, some fresh parsley, and enjoy!

healthy sweet potato and cauliflower mash

How to store extra healthy sweet potato and cauliflower mash

Make extra? No worries, this is actually the best meal prep recipe ever! I love to save my extras in a sealed airtight container in the fridge. You can save any extras up to 5 days!

Did you make this recipe?

If you make this recipe, be sure to comment and rate it down below. Also, don’t forget to tag me @healthfulblondie on Instagram and use the hashtag #healthfulblondie so I can see your delicious creation and share it with my followers!

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Healthy Sweet Potato and Cauliflower Mash


  • Author: Tati Chermayeff
  • Prep Time: 10 mintues
  • Cook Time: 20 mintues
  • Total Time: 30 minutes
  • Yield: 8 servings 1x
  • Diet: Gluten Free

Description

Super fluffy sweet potato and cauliflower mash made with simple and nutritious ingredients like Greek yogurt, cinnamon, and cauliflower. The perfect healthy side dish for Thanksgiving, the Holidays, or any special occasion!


Ingredients

Scale
  • 2 lbs sweet potato (23 medium), peeled and cut into 1-inch cubes
  • 1 head of cauliflower (~2 lbs), cut into florets
  • 1/2 cup plain Greek yogurt *
  • 2 Tbps maple syrup
  • 1/4 cup fresh parsley, finely chopped
  • 2 tsp ground cinnamon, more to taste
  • 1 1/2 tsp salt, more to taste
  • 1 tsp freshly ground black pepper

Instructions

  1. Peel and cut the sweet potatoes into 1-inch cubes. Cut cauliflower head into medium-sized florets.
  2. Add sweet potato cubes and cauliflower florets to a large deep saucepot or dutch oven, and add enough water to cover by about 1 inch. Add a pinch of salt and bring to a simmer over medium-high heat for 12 – 15 minutes. 
  3. Check if sweet potatoes are fork-tender, remove from heat, and drain water. Add sweet potatoes and cauliflower back into the empty pot. Use a masher to mash the sweet potatoes and cauliflower in the pot until the desired texture (mostly smooth with a few small chunks remaining). 
  4. Add in Greek yogurt, maple syrup, fresh parsley, cinnamon, salt, and pepper. Whisk by hand with a hand whisk or use an electric hand mixer until the mash is light and fluffy. Taste and adjust seasonings if desired!
  5. Garnish with a sprinkle of cinnamon, maybe a dash of butter, some fresh parsley, and enjoy!

Notes

* I used 0% Greek Yogurt, 2% and 5% will work perfectly too.

  • Category: Side Dish
  • Method: Stove Top
  • Cuisine: American

Keywords: sweet potato, mashed sweet potatoes, cauliflower, healthy mashed sweet potatoes, cauliflower and sweet potato mash, healthy side dish, Thanksgiving, healthy thanksgiving side dish, gluten free, mashed potatoes

I only recommend products I absolutely love and use myself. In full disclosure, by purchasing a product I recommend, I may receive a small compensation. Everything counts to keep my dream afloat; thank you for supporting Healthful Blondie!

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4 Comments
  • Gracie
    Posted at 10:04h, 18 November Reply

    Made this for family dinner last night and it was incredible!

    • Tati Chermayeff
      Posted at 14:34h, 23 November Reply

      Hi Gracie! Thanks for your comment – I love this mash! Perfect all year long.

  • Andrea Peters
    Posted at 15:47h, 09 February Reply

    I make this for family dinners and it is really tasty. My kids love it (as well as my husband). The perfect texture (like a classic mash potato) but way healthier.

    • Tati Chermayeff
      Posted at 16:03h, 19 February Reply

      Super happy to hear this Andrea! Glad you enjoyed the recipe.

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