Lower Calorie Mashed Potatoes

Lower Calorie Mashed Potatoes

This recipe is mostly cauliflower with a little bit of potato, but the combination of the two is deceivingly delicious. The taste of these lower calorie mashed potatoes is enough to keep you coming back for more and knowing you’re seriously amplifying the nutrients in your meal as well as lowering the carbohydrate and calorie count is a big added bonus.

What Makes this Recipe Healthier?

  • Calorie count according to MyFitnessPal, a 8oz Russet Potato has 110 calories and 56g of carbohydrates. Compare that to 1 Cup Chopped Cauliflower which has 25 calories and a mere 4g of carbohydrates. Making simple substitutions like this, in my experience, can have a huge impact on your diet.
  • Less butter which is always a good thing. Cauliflower holds more water after being boiled than a mashed potato and is much easier to puree. This recipe only calls for one tablespoon of butter and trust me, that’s all you need. Any more than one tablespoon per cup of cauliflower and potato puree and the end result will be way too buttery (there is such a thing, believe it or not!)
raw cauliflower and potato on a cutting board

Tools I use to make the Lower Calorie Mashed Potatoes

  • Ninja Food Chopper Express Chop First, I take the boiled and strained potato chunks and cauliflower florets and place them the bowl of thefood chopper. Then I add the butter and salt & pepper and hold down the button. Within seconds its beautifully bended together to form a mouth watering puree.

I’ve had this Ninja food chopper for close to 4 years now, and use it almost every day. Weather you want to chop, mince or puree, it does it all. Additionally, It’s super inexpensive and small enough to hide in a cabinet. I use it to make almost every recipe on my blog including my Easy to Peel Deviled Eggs. I mention it it nearly every one of my blog posts because I honestly use it all the time.

Lower Calorie Mashed Potatoes

Angeline Cosgrove
A lower calorie version of mashed potatoes
Prep Time 7 mins
Cook Time 12 mins
Servings 2


  • 1/2 cauliflower head
  • 1 large russet potato
  • 1 tbsp butter
  • 4 cloves garlic very roughly chopped
  • salt & pepper


  • Fill a large pot with water and bring to a boil
  • While waiting for water to boil, rise and dry your cauliflower and roughly chop
  • Wash and peel potato and chop into quarters
  • Peel and chop garlic
  • Add potato, cauliflower and garlic to pot of boiling water
  • Cook for approximately 12 minutes or until both cauliflower and potato are tender
  • Drain contents of the pot into a colander and shake out excess water
  • With a slotted spoon, add half of the contents of the colander into the food chopper, puree for a few seconds or until more room is made, then add the rest including butter and seasonings

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