Healthy Mashed Potato with Cauliflower recipe

Mashed Potato and Cauliflower Recipe

AuthorHealthy Eating Recipes, View All Leave a Comment

If you’re looking for a healthier alternative to mashed potatoes and gravy this Thanksgiving, look no further! Dr. Dana‘s “Mashed Potato Surprise” recipe is loaded with cauliflower, so it’s not only delicious, but it’s also super healthy!

Cauliflower is one of the magic cruciferous vegetables and is loaded with B vitamins, manganese, phosphorous, potassium and is a source of protein.  It contains powerful antioxidants which, among other things, help protect our bodies against cancer.  Many studies actually link diets chock-full of cauliflower to cancer prevention – specifically breast, ovarian, prostate, colon, and bladder cancers.  Cauliflower is a rich source of sulfur-containing compounds known as glucosinolates and other enzymes which support the liver, boosting your body’s detoxification process.  It’s great for digestion – one cup delivers over 3 grams of fiber which helps digestion and ensures healthy elimination and it also contains a substance which protects your stomach lining and can help reduce your risk of stomach ulcers and cancer.   It’s vitamin K, omega-3 fatty acids are anti-inflammatory and so  helps to prevent systemic inflammation which, in the long run,  leads to conditions such as chronic pain, arthritis, and certain bowel conditions.  And, as if all that were not enough, cauliflower is a key player in heart and brain health as well!

Cauliflower has a very mild taste, so it can be easily mixed in with other food without overpowering the flavor, making it a great option for kids to get their veggies in! Dr. Dana’s “Mashed Potato Surprise” is a quick and healthy alternative to the popular Thanksgiving side dish typically smothered in gravy.



  • 3-4 Medium Red Potatoes – chunked up, skins left on, and boiled in salted water until soft
  • Half a head of Cauliflower – chuncked up and steamed until very soft
  • ¼ cup of Chicken Stock
  • 1 tbsp Butter
  • 1-3 tbsp Milk
  • Salt and Pepper to taste
  • Fresh Chives, Scallions, Herbs (optional)
In a large Sauce Pan, combine steamed cauliflower and chicken stock over medium heat.  Beat with an electric mixer until very smooth.  Add the remaining ingredients and beat until desired consistency (we like ours a little chunky.)  Adjust seasoning and serve!

Healthy Mashed Potato with Cauliflower recipe


View this and other healthy recipes on Dr. Dana’s Abundant Health blog:

Read Dr. Dana’s Blog 

Or Subscribe to our e-mail list to get our blog posts delivered to your inbox!

Subscribe to Email 

Leave a Reply