Sweet Potato Cauliflower Mash: A Healthier Option for the Holidays

The holidays are just around the corner; the time filled with good company and food. Mashed potatoes are a traditional holiday meal that everyone loves for the rich, creamy taste and smooth, thickened texture. However, mash potatoes can be higher in saturated fat and sodium from all of the added butter, salt and perhaps sometimes cheese.

Why not prepare a dish that is not only good, but also good for your health?  You can do this by simply switching ingredients!

Substituting with sweet potatoes will add more vitamin A, which is critical for good vision and healthy skin. It is also rich in vitamin C, which is needed for boosting the immune system.

Cauliflower is another ingredient you can substitute potatoes with because it can contain the same consistency and texture as mashed potatoes when steamed and pureed. However, cauliflower contains more vitamin C and vitamin K and is rich in carotenoids and flavonoids, which may be good for your health.

Sweet Potato Cauliflower Mash

Servings: 4-6


  • 2-3 pounds of sweet potatoes
  • 1 pound of cauliflower florets
  • 3 tablespoons of coconut milk
  • 1/3 cup of Greek yogurt
  • 1/2 teaspoon of garlic powder
  • salt and pepper to taste


  • Peel and cut sweet potatoes into 1 1/2 inch chunks
  • In a large pot with steam basket, steam the sweet potato and cauliflower with one inch of water in the bottom of the pot (ready when fork tender)
  • Place in large bowl and mash the potato and cauliflower with the coconut milk
  • Stir in Greek yogurt, garlic powder, salt and pepper (if too thick, add more coconut milk by a tablespoon)

-(not in picture) garnish with toasted pumpkin seeds

Nutrition Information:

Per serving:

  • Calories: 120
  • Protein: 6 g
  • Fiber: 2.2g
  • Carbohydrates: 20.4 g
  • Sodium: 82.4 g
  • Cholesterol: <2mg

Photo and recipe by Steph Grasso, VT Department of Human Nutrition, Foods and Exercise

Here are some additional tips to consider when preparing sweet potatoes and cauliflower:

  • Steam cauliflower and sweet potatoes by playing in a covered microwave-safe container with ¼ cup water, low sodium seasonings, and minced garlic. Cook on high for 8-10 minutes, until tender-crisp
  • Clean sweet potatoes and other firm skinned produce under running tap water while rubbing with your hands and scrubbing with a clean brush
  • Choose cauliflower with compact, creamy white clusters and bright green, firmly attached leaves. Avoid those with brown spots or loose sections that are spread out