Cauliflower Rice Mash

If you love the comfort of creamy mashed potatoes but want something lighter, more nutrient-dense, and blood-sugar friendly, this Cauliflower Rice Mash is about to become a staple in your kitchen. It blends traditional potatoes with cauliflower for the perfect balance of creaminess, flavor, and nutrition — without sacrificing the cozy, buttery texture you crave.

This mash is simple enough for weeknight dinners but elegant enough for your holiday table. And with half the carbs of traditional mashed potatoes, it’s a satisfying upgrade your body (and blood sugar) will appreciate.

Ingredients

• 1 lb (about 3 cups) russet or Yukon gold potatoes, peeled and cubed
• 1 lb (about 4 cups) cauliflower florets
• 2 tbsp unsalted butter (or olive oil for dairy-free)
• ¼ cup unsweetened milk or broth of choice
• 1 tbsp nutritional yeast (optional for a savory flavor)
• ½ tsp sea salt, or to taste
• ¼ tsp black pepper
• 1 tbsp fresh chives, chopped (garnish)

Directions

1. Boil the potatoes: Add cubed potatoes to a large pot of salted water. Bring to a boil and cook until fork-tender (about 10–12 minutes).
2. Steam the cauliflower: In a separate steamer basket or pot, steam cauliflower florets until very soft, about 8–10 minutes. (You can also boil them with the potatoes if preferred.)
3. Drain well: Proper draining is key for avoiding a watery mash. Let potatoes and cauliflower sit for 2–3 minutes to release steam.
4. Mash or blend: Transfer everything to a bowl or food processor. Add butter (or oil), milk/broth, nutritional yeast, salt, and pepper.
5. Blend to desired consistency: For smooth and creamy, use a food processor. For rustic and chunky, use a hand masher.
6. Taste and adjust seasoning, then garnish with fresh chives.

Recipe Yield & Portions

• Total Yield: ~6 cups
• Servings: 6 servings
• Serving Size: ~1 cup (about 170 g cooked weight)

Why This Mash Is a Nutrient-Rich Win

This recipe gives you the best of both worlds — the comfort of potatoes with the lightness and fiber of cauliflower. Compared to traditional mashed potatoes, you’ll enjoy:

• Fewer carbs without losing texture
• More fiber for satiety and better digestion
• Lower glycemic impact
• More antioxidants and phytonutrients from cauliflower
• A creamy, satisfying comfort food you can feel good about eating

Resistant Starch Tip

This recipe becomes even more blood-sugar-friendly with one simple trick:

Let the mash cool completely and refrigerate overnight before reheating.

When the mash rests for 12–24 hours, some of the natural starches crystallize into resistant starch, which:

• Blunts the blood sugar spike after eating
• Feeds beneficial gut bacteria
• Helps keep you fuller longer
• Improves digestive resilience

It’s perfect for meal prep — and amazing for Thanksgiving because you can make it the day before.

Whether you’re lightening up holiday favorites or adding more veggies to your weekly dinners, this Cauliflower Rice Mash is cozy, nutritious, and incredibly satisfying. Serve it with roasted chicken, turkey, stew, or grilled salmon — or enjoy it as a comforting side any night of the week.

This is one of my favorite healthy holiday swaps, and I shared it with Fox 8’s New Day Cleveland. Want to see this healthy holiday swap in action?  click here