Most cauliflower mashed potatoes recipes go all the way to cauliflower, and that is why people say they taste like a compromise. This one stops at half. Half Yukon Gold potatoes, half cauliflower, mashed together with Greek yogurt and a little real butter.
A generous three-quarter cup serving comes to about 134 calories, calculated from the actual ingredients. The classic version made with cream and a stick of butter runs close to double that for the same scoop.
On a plate that is already carrying turkey, stuffing, and pie, that gap matters more than any single dish. My free calorie calculator will show you what a normal day looks like for you, which makes the holiday plate easier to read.
- About 134 calories per serving, roughly half of a classic butter-and-cream mash
- 35 minutes start to finish, one pot, no special equipment
- The one technique that matters: dry the cauliflower in the hot pot for a minute before mashing, or the mash goes soupy
- Keeps 4 days in the fridge and reheats with a splash of milk; it does not freeze well
- Honest caveat: it tastes like great mashed potatoes, not exactly like all-potato mashed potatoes. Nobody at my table has ever noticed the difference
Why This Recipe Works
Thanksgiving is not the day to give up mashed potatoes. It is the day to make the version that lets you take a real scoop without doing math at the table. Halving the potato with cauliflower cuts the starch and calories while keeping the texture people came for.
The Greek yogurt does two jobs. It replaces most of the cream, and it adds a little protein to a dish that normally has almost none. That is not a huge number on its own, but on a holiday plate every side that pulls some weight helps you feel full sooner.
There is also a practical reason I coach people toward swaps like this instead of skipping the dish. Skipping a favorite food at a holiday meal is the fastest way to end up eating more of it later, usually standing at the counter. A lighter version you can enjoy in a normal portion keeps the day pleasant and the week on track.
A Few Notes on the Ingredients
Yukon Gold potatoes are the right choice here. They are naturally buttery and creamy, so the mash stays rich even with less butter. Russets work but turn out fluffier and drier, and you will want more milk.
Cauliflower can be a whole head cut into florets or a bag of pre-cut florets. Frozen cauliflower works too, but it holds more water, so give it an extra minute in the hot pot to dry out.
Greek yogurt at 2% is the sweet spot. Nonfat can taste a little sharp, and full-fat is fine if you prefer it. Stir it in off the heat so it stays smooth.
Butter at 2 tablespoons for the whole pot sounds like too little until you taste it. Because the potatoes are starchy and the yogurt is creamy, the butter reads as flavor, not as the thing holding the dish together.
Tools That Make This Side Easier
A food processor and a good knife cut the prep time on Thanksgiving sides in half. Here is what I recommend. (As an Amazon Associate I earn from qualifying purchases.)
Cauliflower Mashed Potatoes
Ingredients
Equipment
Method
- Peel the potatoes and cut them into 1-inch cubes. Cut the cauliflower into florets about the same size.
- Put the potatoes and whole garlic cloves in a large pot, cover with cold water by an inch, and add a big pinch of salt. Bring to a boil and cook 10 minutes.
- Add the cauliflower on top, cover, and cook 8 to 10 minutes more, until a fork slides into both the potato and the cauliflower with no resistance.
- Drain in a colander and let it sit 2 minutes. Return everything to the hot, empty pot over low heat for 1 minute, shaking once, so the steam escapes and the cauliflower dries out.
- Mash with a hand masher or press through a ricer. Do not use a blender or food processor, which turns potatoes gluey.
- Add the butter and stir until it melts. Stir in the Greek yogurt, then the milk a splash at a time until it is as loose as you like. Season with the salt and pepper.
- Taste and adjust the salt. Top with chives and serve warm.
Nutrition
Notes
Made this recipe?
Tap a star below to rate it. A written review is optional, but I read every one.
Plan your week
What Do I Eat This Week? Meal Plan Builder
Turn my recipes into a 7-day plan that fits your calories and protein, with your grocery list added up by store aisle. High-protein, Mediterranean, keto or GLP-1-friendly portions, with gluten-free and dairy-free filters. Swap, lock and print your week.
Build my week →Make It Your Own
- Lower carb: shift the ratio to one pound of potatoes and two pounds of cauliflower. Dry it a little longer in the pot.
- Protein boost: stir in a quarter cup of grated Parmesan with the yogurt. It adds salt too, so hold back on the teaspoon until you taste.
- Roasted garlic: swap the boiled cloves for a whole head of roasted garlic squeezed in at the end for a sweeter, deeper flavor.
- Dairy-free: use olive oil in place of the butter and a thick unsweetened plant yogurt. The texture holds; the protein drops.
- Herb version: fold in chopped rosemary or thyme with the chives for something that matches the turkey.
Storage, Leftovers, and Serving
Make this up to a day ahead. Cool it, cover it, and refrigerate. Reheat in a pot over low heat with a splash of milk, stirring until hot, or in the microwave in 90-second bursts with a stir between each one.
Hungry again by 10 a.m.? Start with breakfast. No powder needed.
7 high-protein breakfasts with 17 to 31 g of protein each, calculated nutrition, and a Sunday prep plan that makes weekday mornings a 90-second job. From a NASM-certified coach with more than 20 years of results.
- 7 recipes, real numbers
- No protein powder
- Free, straight to your inbox
Want to see what's inside first? See the free breakfast guide
It keeps 4 days in the fridge. I do not recommend freezing it; the cauliflower gets watery and the texture turns grainy when it thaws.
This is one of the sides in my Healthy Thanksgiving Guide, which lays out the calorie math of a typical plate and how to build a lighter one without giving anything up. The rest of the holiday recipes live there too.
Where I shop
Where I Buy My Pantry Staples
Thrive Market is the online grocery membership I use for pantry staples. It is handy for the oils, nuts, seeds, spices and gluten-free basics that recipes like this one call for, delivered to your door.
Get 40% off your first order →Referral link: new members get 40% off their first order (up to $30), and Thrive Market gives me store credit if you join. I only recommend products I use myself or recommend to my clients.
Frequently Asked Questions
Why Is My Cauliflower Mash Watery?
Cauliflower holds a lot of water, and most of it comes out during mashing. Drain well, then return everything to the hot, empty pot for a minute so the steam escapes before you mash. If it is already loose, stir it over low heat for a few minutes and the excess will cook off.
Can I Make Cauliflower Mashed Potatoes Without Greek Yogurt?
Yes. Sour cream is the closest swap and gives the same tang. Cream cheese works and makes it richer, or use a quarter cup more milk plus another tablespoon of butter. Each swap changes the calorie and protein numbers, so the totals on the card apply to the Greek yogurt version.
Are Cauliflower Mashed Potatoes Actually Lower in Calories?
This version comes to about 134 calories and 21 grams of carbohydrate per three-quarter cup serving, calculated from the ingredients listed. A traditional mash with heavy cream and a full stick of butter runs roughly twice that for the same scoop, so the difference is real and worth the trade.
Free printable checklist
The Healthy Thanksgiving Prep Checklist
A day-by-day make-ahead plan: what to cook the weekend before, Wednesday’s big prep, Thursday’s oven order and the day-after plan.
Get the free checklistYour This-Week Plan
Make one batch this week as a test run, on a weeknight next to any protein you already cook. You will know the ratio you like before the big day, and you will have settled the question of whether anyone notices. In my experience, they ask for the recipe.
This article is for general education and isn’t medical or nutrition advice. Nutrition values are calculated from the listed ingredients and will vary with brands and substitutions. If you have a health condition, food allergy, or take medication, please check with your doctor or a registered dietitian before changing how you eat.
Practical, no-gimmick tips on healthy aging, hormones, fitness and nutrition.
- One email a week, no spam
- Real tips on aging, hormones, fitness and food
- Unsubscribe anytime
Free. I never share your email.
Affiliate links — I may earn a commission at no extra cost to you.
- 1
Organic Super GreensSpirulina, chlorella & organic superfoods in one scoop — for the days your plate isn’t perfect.
See Super Greens review →Check price - 2
Organic Super RedsBeets, berries & polyphenols for circulation and stamina — the other half of your greens.
See Super Reds review →Check price - 3
Complete Plant-Based ProteinHit your protein without a chalky shake. Mixes clean in smoothies, oats or water.
See Plant Protein review →Check price
Show 4 more picks ↓
- 4
Organic FiberMost people get half the fiber they need. Fills you up and keeps blood sugar steady.
See Fiber review →Check price - 5
Probiotic Gut SupportBetter digestion and less bloat, so you get more out of the food you eat.
See Probiotic review →Check price - 6
Organic D3-K2 2000Two nutrients most of us run short on — immunity, mood and bone support.
See D3-K2 review →Check price - 7
Organic CoffeeOrganic mushroom coffee with six adaptogens. Same cup, better ingredients.
See Coffee review →Check price
Not sure which one fits you? Take my quick Supplement Match →
These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent any disease. Talk with your doctor before starting a new supplement.
