Home ยป Buttermilk Whipped Cauliflower Mashed Potatoes

Buttermilk Whipped Cauliflower Mashed Potatoes

Do you remember that recipe I posted for Biggest Loser “Fried” Chicken with the yummy Honey Mustard Dipping Sauce? Mmm…me too. These Buttermilk Whipped Cauliflower Mashed Potatoes were the side dish to the chicken recipe.

As a dietitian, we’re always coming up with ideas to help cut calories, fat…whatever the case may be. It’s not a new idea to add cauliflower into your mashed potatoes to lighten up the calorie and carbohydrate load, but to do so…but it’s an idea not always well executed. Good cauliflower mashed potatoes have to preserve what people love about mashed potatoes…

Mashed potatoes have to be creamy, thick, and have to have that je ne sais quoi…that yum-factor that you just can’t always put your finger on. In the case of these potatoes, that “something extra”, or je ne sais quoi, comes in the form of a bit of butter, a bit of cream cheese, and a bit of low-fat buttermilk. Using a bit of each creates a lower-calorie, but still divine, mashed potato.

If that’s not convincing enough, Mr. Prevention praised these mashed potatoes on high, declaring them some of my best. He was even able to compliment the fact that they contained cauliflower and he still loved them…impressive. As for me, I love cauliflower and I love mashed potatoes. But if I’m being totally honest, I’d choose mashed potatoes over any veggie or vegetable side every time when given the choice.

The fact that these have undetectable cauliflower taste makes them the perfect match for your picky eaters and those resistant to change…or healthy eating 😉


Buttermilk Whipped Cauliflower Mashed Potatoes, an original

4 medium potatoes (about 1 pound), diced into large cubes
2 1/2 cups cauliflower (about 1/2 of a large head)
1/3 cup low-fat buttermilk
1 Tbsp Melt or unsalted butter
2 oz reduced fat cream cheese
1/2 tsp salt
1/2 tsp pepper
dried parsley, to taste


Bring a large pot of water to boil. Add potatoes and boil for 15-20 minutes, until fork-tender.

Add the cauliflower and continue to boil an additional 15-20 minutes.

Remove the potatoes and cauliflower from the water and add the remaining ingredients. Whip the potatoes in a stand mixer fitted with the whisk attachment, or beat with a hand-mixer until smooth and fluffy. Serve immediately. Yield: 5 servings (1 cup each).

Nutrition Information (per serving): 142 calories; 4.8 g. fat; 8 mg. cholesterol; 308 mg. sodium; 19.8 g. carbohydrate; 3 g. fiber; 4.8 g. protein

Result: You honestly cannot taste the cauliflower so they were just creamy, buttermilk whipped mashed potatoes. Mr. Prevention agrees…you can’t taste the cauliflower, but it does help to lower the calories and carbohydrate in the side dish, as well as adding additional vitamins and minerals. I think these are a perfect sub for mashed potatoes with a bit more of a nutritional, low-calorie edge! Enjoy!


I have a bit of exciting news! I applied to teach group fitness at a gym that’s opening 5 minutes from my house and I have an interview lined up for this afternoon. Going into the application process, I knew that my nutrition background didn’t really “qualify” me for the position. But I got the interview, so that’s great!

With my ridiculous schedule, I don’t have much availability, but I am hopeful that being a new gym, they may be open to working with my schedule (if selected) and also open to me teaching just 1-2 classes a week. I am going into the interview knowing what my commitments are now and knowing that I don’t have much room to stretch any further. So, we’ll see if it’s a good match. I’ve been wanting to teach group fitness (spin, especially) for years now, and with the gym location being so close…it seemed like good timing!

Mr. Prevention got a hold of my camera and tomorrow’s post will not only bring one DARN good pumpkin recipe…but also some photos by the man himself…get ready!

Question: Have you ever made cauliflower mashed potatoes?

Be well,

Share With Your Friends!


  1. Erika - The Teenage Taste
    October 18, 2011 / 6:57 am

    Ooooh, these mashed potatoes look SO creamy! I love that you used half cauliflower and half potatoes – I tried making “mashed potatoes” with all cauliflower once and the texture was wayyyy off. ๐Ÿ˜•

  2. Amy B @ Second City Randomness
    October 18, 2011 / 9:06 am

    So far, I’ve only subbed the cauli in for a mac and cheese recipe. Who knew it’d be so versatile?

    And look at you! I have no idea how you manage to keep so busy and not lose your mind! I’m quite the opposite… lol

  3. Cara
    October 18, 2011 / 9:15 am

    We must be totally on the same wavelength (I guess that’s not anything new though!) I have been thinking of making a lighter baked potato soup, by using half cauliflower / half potatoes!

    Did you get your hands on some Melt? What did you think? Can’t wait to see your latest pumpkin recipe, and congrats on getting that interview! What kind of classes would you be teaching?

  4. Anne Marie@New Weigh of Life
    October 18, 2011 / 10:53 am

    They look so yummy. I’ve never made them, but I want to try them. I hear they are amazing!

  5. Anna @ On Anna's Plate
    October 18, 2011 / 12:26 pm

    I like it that you use potatoes AND cauliflower here– I’ve done it with just cauliflower, and while I liked it just fine, you can definitely tell that they’re not regular ol’ mashed potatoes ๐Ÿ™‚

  6. Kristen @ swanky dietitian
    October 18, 2011 / 2:22 pm

    I hope you get the job! I have wanted to teach yoga. I really should look into it. You’d definitely make sure you got in your workouts then.
    This dish looks amazing! I love both cauliflower and potatoes so this is a winner!!

  7. Jessica
    October 18, 2011 / 3:46 pm

    I’m excited to give this a try!

  8. Erin
    October 18, 2011 / 4:09 pm

    I’ve never made cauliflower mashed potatoes before but they certainly sounds great!

  9. Lee
    October 18, 2011 / 8:07 pm

    I’m going to make these and try to fool my husband. Good luck with your interview!

  10. Kim of Mo'Betta
    October 19, 2011 / 7:06 am

    These look and sound fabulous! I’ve made ‘faux potatoes’ just using cauliflower before, and they were pretty good, but not all that healthy once I added all the butter, sour cream and cheese! This sounds like a much better alternative! Thanks for another great recipe ๐Ÿ™‚ Good luck on the interview – but I don’t see how you can fit much more into your schedule!

  11. teri @ managed macros
    October 19, 2011 / 8:23 am

    Aaaawww…there they are! I generally just skip the potatoes and just do the whipped cauliflower with a bit of olive oil, sea salt and cracked pepper. SO good! I love the idea now of adding buttermilk!

  12. Dianne
    October 19, 2011 / 9:02 am

    Cauliflower is a great substitue for potatoes, you could leave out the potatoes all together and this would still be a yummy recipe, and hardly any carbs. ๐Ÿ™‚

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