top of page

Low Carb Mashed Potatoes

Updated: Mar 26, 2020

When it comes to lasagna and raviolis I understand if you’re more trusting of someone who’s name ends in a vowel (although my mom’s meatballs are the best and I stand by it) BUT as someone who grew up with a family of Irish immigrants I feel fully qualified to bring you... MASHED POTATOES.

Nothing BUTTER than a creamy scoop of mashed potatoes under a pool of melted butter.

February lasted all of a week and we’re officially in March which means St. Patrick’s Day. This holiday is great because potatoes. I thank my parents for making me a mashed potato snob because, growing up, instant potatoes were unheard of. I've never had them and probably never will. BUUUT sometimes I’m looking to save a few carbs but not willing to sacrifice any volume or flavor.

This is where I take a twist on the classic and whip up my healthified mashed potatoes!

For this recipe I bring in my trusty sidekick, everyone’s favorite versatile vegetable- cauliflower. Now I’ve tried cauliflower in place of mashed potatoes before and it just doesn’t cut it for me, you just can’t reach the same creamy consistency... on their own.

Cauliflower is definitely the side kick to the classic potato here.

I use it to maintain volume but cut down on the overall carbs. By replacing half the potatoes with cauliflower, you save 10g carbs/serving and double the fiber. Add in a splash of half and half and minced garlic and these one pot mashed potatoes will satisfy all the Irish-potato-loving-snobs like me! If you're still not sold and are on the hunt for a full blown potato recipe, check out our Garlic and Chive Smashed Potatoes.

Serve these potatoes as a side or atop a Shepherd's pie like I did on Sunday!

Low Carb Mashed Potatoes (with real potatoes)

4 servings | 15 minutes


Perfect alongside asparagus and stuffed chicken.
  • 2 cups or 300g russet or Yukon gold potatoes, peeled and quartered

  • 3 1/2 cups or 300g cauliflower florets (I used frozen)

  • 1/4 cup half and half

  • 2 oz plain Greek yogurt

  • 1/2 tsp salt

  • 1/2 tsp pepper

  • 2 cloves minced garlic

  • Optional: Sub half and half for a milk/butter combination: recommend 1/4 cup milk and 1 tbsp butter


  1. Add quartered potatoes and frozen cauliflower florets to a medium pot.

  2. Fill pot with water. Bring the water line to about an inch above the potatoes and cauliflower.

  3. Place covered over high heat and bring the pot to a boil. Once it begins to boil, heavily salt the water and turn the burner down to medium.

  4. Return the lid slightly askew so air can release and it doesn't boil over.

  5. Boil the potatoes and veggies for about 15 minutes or until they're fork tender.

  6. Drain the potatoes, reserving about 1/4 cup of the starchy water.

  7. Return potatoes to the heat and steam off excess liquid for 1-2 minutes, tossing the potatoes every 30 seconds.

  8. Remove from heat and roughly mash potatoes and cauliflower with a potato masher.

  9. Mash in greek yogurt, garlic and cream, until desired consistency is reached, utilizing the starchy potato water if needed.

  10. Add additional salt and pepper to taste.

  11. Serve hot, topped with a pad of melting butter!

Nutrition facts estimated based off ingredients listed above, not including optional milk/butter.

54 views0 comments


Recipe Link
Nutrition Facts
bottom of page