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  • Lower-Carb Mashed Potatoes

Lower-Carb Mashed Potatoes

By ​Carolyn Williams, PhD, RD​ | November 4, 2020 | Rally Health

Serves 6

Cook Time: 30 minutes

Total Time: 40 minutes

If mashed potatoes are a staple on your holiday table, then you’ll love this creamy yet lightened version that slashes carbs by using cauliflower along with the potatoes. Greek yogurt, broth, and a little butter combine to deliver a lower-fat, but yummy, dish. If doubling the recipe, use a Dutch oven or large saucepan to boil the vegetables and garlic.


3 cups cauliflower florets

¾ lb small red potatoes, cubed

2 cloves garlic, peeled

½ cup low-sodium chicken or vegetable broth, divided

2 Tbsp butter

¼ cup plain low-fat Greek yogurt

¾ tsp salt

½ tsp pepper


1. Place cauliflower, cubed potato, and peeled garlic cloves in a saucepan; cover with water. Place over medium-high heat and bring to a boil. Reduce heat, and simmer 16 minutes or until very tender. Drain well; return to saucepan.

2. Using a slotted spoon, carefully remove cauliflower florets and garlic cloves, placing them in the bowl of a food processor while leaving potato in saucepan. Set potatoes aside. 

3. Add ¼ cup broth to cauliflower and garlic in food processor, and process 1 to 2 minutes, stopping to scrape down sides of the bowl as needed, or until puréed. Note: Mixture will not be completely smooth.

4. Add ¼ cup broth and butter to potatoes in saucepan, and coarsely mash potatoes with a potato masher or large spatula. Add puréed cauliflower mixture, yogurt, salt, and pepper, stirring to combine well. Serve immediately. 

NUTRITION FACTS (per ¾ cup): Calories 100; Total Fat 4.5g (Saturated Fat 2.5g); Cholesterol 10mg; Sodium 310mg; Total Carbs 13g (Dietary Fiber 2g, Total Sugars 2g, Added Sugars 0g); Protein 3g.

​Carolyn Williams, PhD, RD​
Rally Health