Sweet Potato Cauliflower Mash

This super creamy and fluffy mashed sweet potatoes and cauliflower recipe is made with healthy ingredients like Greek yogurt, fresh herbs, and vegetable broth. The perfect Thanksgiving and Holiday dinner side dish.

The best healthy mashed sweet potatoes recipe

Meet your new favorite Thanksgiving and Holiday side dish. This super creamy and fluffy sweet potato cauliflower mash is incredible. They are savory, easy to make, and bound to be a family favorite.

You will never be able to tell these mashed potatoes are healthy, plus you can’t even taste the cauliflower! It adds the best texture and makes these mashed sweet potatoes a tad lighter and healthier.

I love them during the Holidays but also as a simple dinner side. Healthy mashed sweet potatoes are easy to make and keep well if you want to save leftovers. Trust me when I tell you that everyone will LOVE this recipe!

Why is this sweet potato cauliflower mash healthy?

Here are a few reasons why you will love this healthy recipe:

• These mashed sweet potatoes are high in protein from the Greek yogurt.
• There is no heavy cream in this recipe.
• We add cauliflower to them to make them lighter, low-calorie, and higher in fiber.
• They are gluten-free.
• There is NO BUTTER!

Ingredients you’ll need

You’ll only need six very simple ingredients to get this sweet potato cauliflower mash going! This recipe is simple, healthy, and easy to make.

• Sweet potato: This healthy mashed potatoes recipe uses sweet potatoes! You’ll need about three medium-sized ones.
• Cauliflower: To make this potato mash healthy and light, we are also adding cauliflower. You cannot taste it, but it makes this mash fluffy.
• Greek Yogurt: This is my secret ingredient to making this sweet potato cauliflower mash super fluffy, light, and creamy without adding butter.
• Chicken or Vegetable Broth: This adds the best flavor to these mashed sweet potatoes!
• Garlic: Minced cloves of garlic to add the best savory flavor.
• Parsley: Plus some fresh parsley.
• Salt & Pepper: Lastly, you’ll season with salt and pepper to your taste.

Kitchen tools needed

You will not only love the taste of this healthy mashed sweet potato recipe, but you will also love how easy they are to make. Clean-up will be a breeze, so grab a potato masher and a mixing bowl!

• Soup Pot or Dutch Oven
• Knife
• Cutting Board
• Mixing Bowl
• Potato Masher
• Whisk or Electric Hand Mixer
• Measuring Tools: 1/2 teaspoon, 1 teaspoon, 1 Tablespoon, 1/4 cup, and 1/2 cup.

How to make sweet potato cauliflower mash

This savory potato cauliflower mash is not only delicious, but it is also super simple to make. Any level cook can make them! We will start by cooking the cubes of sweet potatoes and cauliflower, then mashing them, and finally, we will which them until they are super duper fluffy. Here are step-by-step instructions:

Step 1:

First, add sweet potato cubes and cauliflower florets to a large saucepot or dutch oven. Add enough water to cover them by about 1 inch. Then add a pinch of salt and bring to a boil.

Step 2:

Then, cook for 15 – 25 minutes until the sweet potatoes and cauliflower florets are fork-tender.

Step 3:

Next, drain the water and add them back into the empty pot or a large mixing bowl. Then mash with a potato masher or use a press.

Step 4:

Then, on low speed, whisk in the Greek yogurt, chicken or vegetable broth, garlic, fresh parsley, salt, and pepper with a spatula or electric hand mixer. For extra fluffiness, I recommend using a hand mixer.

Step 5:

Finally, taste and adjust seasonings if desired. Enjoy warm and garnish them with fresh rosemary, parsley, or butter!

What to serve with mashed sweet potatoes?

The sky is the limit when picking what to serve with these healthy mashed sweet potatoes. With the holidays around the corner, this recipe is perfect for Thanksgiving and Christmas. But you can also enjoy this recipe with any dinner. They go well with:

• Air Fryer Chicken Thighs
• Balsamic Feta Stuffed Chicken Breasts
• Air Fryer Chicken Cutlets
• Greek Yogurt Chicken
• Ground Turkey Zucchini Boats
• Broccoli Cheddar Turkey Meatball Poppers

Frequently Asked Questions

Can I use any Greek yogurt?

Only use plain greek yogurt, so the flavor stays the same! You can use 0%, 2%, or full fat.

What can I use instead of sweet potato?

You can use russet potatoes or yuko potatoes too. Follow the exact cooking instructions below.

Are mashed potatoes gluten-free?

Yes, these mashed potatoes are gluten-free.

Can you taste the Greek yogurt?

Nope! You cannot taste the Greek yogurt in these healthy mashed potatoes. It just makes this sweet potato cauliflower mash super light, creamy, and fluffy.

Can you taste the cauliflower?

No, you cannot taste the cauliflower! The cauliflower just adds volume and fluffiness to these healthy mashed potatoes.

Can I make this ahead of time?

Absolutely! You can meal prep this recipe or make it a day or two in advance if you are preparing for Thanksgiving or another Holiday. Just make sure to cool them before coving in foil and storing them in the fridge.

How to store & reheat leftovers:

Storing: Just let them cool to room temperature, then wrap the original dish in aluminum foil or transfer to an airtight container. Store in the refrigerator for 3 – 4 days.

Reheating: I highly recommend reheating these mashed sweet potatoes in the oven at 350°F for 10 – 20 minutes in the original baking dish. Once they are warm, whisk in a splash of vegetable stock or 1 – 2 Tablespoons more of Greek yogurt before serving.

If you loved this recipe, try these ones next!

• Air Fryer Sweet Potato Cubes
• Honey Sriracha Brussel Sprouts
• Air Fryer Smashed Potatoes
• Healthy Almond Flour Cornbread
• Maple Roasted Sweet Potato and Brussel Sprouts

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!

Sweet Potato Cauliflower Mash

This super creamy and fluffy mashed sweet potatoes and cauliflower recipe is made with healthy ingredients like Greek yogurt, fresh herbs, and vegetable broth. The perfect Thanksgiving and Holiday dinner side dish.

5 from 9 votes

Print Recipe Pin Recipe

Prep Time 5 mins

Cook Time 25 mins

Total Time 30 mins

Serving 8 servings

Ingredients

 

1x2x3x

• 2 lbs sweet potato, 2 – 3 medium, peeled and cut into 1-inch cubes
• 1 head cauliflower, ~2 lbs, cut into medium florets
• ½ cup plain Greek yogurt
• 2 – 4 tbsp chicken or vegetable broth
• 2 – 3 large garlic cloves, minced
• ¼ cup fresh parsley, finely chopped
• 1 tsp salt, more to taste
• 1 tsp black pepper

Instructions

• Add sweet potato cubes and cauliflower florets to a large saucepot or dutch oven. Add enough water to cover them by about 1 inch. Then add a pinch of salt and bring to a boil. 
• Cook for 15 – 25 minutes, or until the sweet potatoes and cauliflower florets are fork-tender. If they are not cooked long enough it will be difficult to mash them.
• Drain the water and add them back into the empty pot or into a large mixing bowl. Then mash with a potato masher or use a press.
• Whisk in the Greek yogurt, chicken or vegetable broth, garlic, fresh parsley, salt, and pepper with a spatula or electric hand mixer on low speed. For extra fluffiness, I recommend using a hand mixer.
• Taste and adjust seasonings if desired.
• Garnish fresh rosemary, parsley, or some butter, and enjoy!

Notes

Greek Yogurt: 0%, 2%, and 5% all work.

Storing: let them cool to room temperature, then wrap the original dish in aluminum foil or transfer to an airtight container. Store in the refrigerator for 3 – 4 days.

Reheating: I highly recommend reheating these mashed sweet potatoes in the oven at 350°F for 10 – 20 minutes in the original baking dish. Once they are warm, whisk in a splash of vegetable stock or 1 – 2 Tablespoons more of Greek yogurt before serving.

Nutrition

Calories: 131kcal | Carbohydrates: 28g | Protein: 5g | Fat: 1g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Cholesterol: 1mg | Sodium: 527mg | Potassium: 618mg | Fiber: 5g | Sugar: 4g | Vitamin A: 16255IU | Vitamin C: 40mg | Calcium: 74mg | Iron: 1mg

Course Side Dish

Cuisine American

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