A Quick and Healthy Side Dish: Sweet Potato and Cauliflower Mash

Today, we’re sharing our recipe for a sweet potato and cauliflower mash. I typically use this recipe as a sweet & Savory healthier mashed potato alternative. This recipe is packed full of nutrients, with only 110 calories per serving, 15g of carbohydrates, and 2g of fiber, this is the perfect side to start incorporating into your meal prep schedules. 

Watch the full video here or on YouTube!

Why we love this recipe:

This sweet potato and cauliflower mash recipe is ready in just under twenty minutes. It’s a quick and fast way to get lots of vitamins and minerals in a delicious way. This recipe is versatile enough to be used as nutritious a side dish, a healthier topping to a Shepard’s pie, or you can even make a few modifications to make a sweet potato and cauliflower soup. 

If you look at the nutrition facts panel by the recipe, you’ll notice how this recipe is low in calories, but high in fiber. If you’re following the Whole 30 diet, this recipe fits the guidelines. And if you wanted to stick to a Whole Foods Plant Based diet, you can simply omit the milk or make your own. Best of all, you can make this recipe in large batches, and it keeps well in the fridge. 

What you’ll need:

  • Sweet potatoes
    • Sweet potatoes are packed with vitamins and minerals such as beta-carotin which gives them the orange color, potassium, fiber, and Vitamin B-6. They have a different nutritional profile when compared with Yukon potatoes, so I like to incorporate both into my diet. 
  • Cauliflower
    • Cauliflower is member of the cabbage family. It’s high in fiber, Vitamin C, Vitamin B-6, and Potassium. The nutritional profile of cauliflower changes when its raw vs when its cooked. 
  • Garlic
  • Kosher Salt
  • Black Pepper
  • Olive oil
  • Parsley
    • You can use fresh or dried parsley, but your weights may be different. Adjust as needed for your taste.
  • Oat milk
    • We used oat milk in this recipe because it’s what we had on hand. If you prefer almond milk or a plant based cream, you can use that as well. If you don’t have a dietary preference, dairy milks will work the same. Need help deciding which plant milk to use? Use this link.

Sweet Potato and Cauliflower Mash Recipe

  • 3 medium sized sweet potatoes
  •  1/2 head of cauliflower
  • 2 cloves of garlic
  • 0.25g Kosher Salt
  • 0.1g Black Pepper
  • 28g Olive oil
  • 0.75g Parsley
  • 1/4 cup oat milk
  • or other plant milk


    1. Peel & Cube your sweet potatoes
      Don’t forget to wash them once you remove the peels!
    2. Place into a pot with boiling water and a pinch of salt
    3. Boil for about 10 minutes or until tender with a fork
    4. Cut your cauliflower into florets
    5. Boil for about 6 minutes or until tender with a fork
    6. Strain both cauliflower and the sweet potatoes and add into a bowl
    7. Add 2 tbsp of olive oil , 2 cloves of garlic, and 1/4 cup of oat milk 
    8. Blend with the immersion blender until smooth and creamy
    9. Season with Salt, pepper, and dried parsley
    10. Serve hot and enjoy!

    Food Science Tips:

    Do not use a high power blender for this recipe. The mixture will become gummy and long if the potato starch is too degraded. 

    If you’d like to make this recipe even lower carb, you can increase the ratio of cauliflower to sweet potato in this recipe.

    Sweet Potato & Cauliflower Mash Recipe Variations

    Sweet potato and cauliflower soup

    If you combine this 1.5 cups of this recipe, and 2 cups of vegetable stock over stove top, you can make sweet potato and cauliflower soup. If you would like to see this recipe variation, let me know in the comments below!

    Sweet potato and cauliflower sauce

    Many food bloggers have taken the trend to use cauliflower and either sweet potato or butternut squash with several other ingredients to create a vegan mac and cheese sauce. There are plenty of good recipes to get you started, but if you would like to see one here, let us know!

    If you like this recipe, be sure to check these out!

    Tomato & Lentil Soup
    Green Beans & Caramelized Onions
    White Bean & Mushroom Veggie Burgers

    Thanks for stopping by to read our post!

    Hope you enjoyed the post! Check out more on our homepage, and feel free to send to a friend. Let me know in the comment section if you test it out yourself!

    Let us know if you like this article by leaving a comment below or tagging us on Instagram, Facebook, and Pinterest using @madetosustain! Please sign up for our mailing list for more content related to this and come back for more recipes and ideas for a more sustainable lifestyle.

    Hi, I’m Kelly D’Amico! Welcome to my blog Made to Sustain. The mission of my blog is to create and share recipes that are good for people and good for the planet. I focus on local foods, whole food plant-based meals, vegetarian recipes, and articles. I have a Master’s degree in Global Food Technology and a BS in Food Science and Nutrition from Rutgers University. I’m eager to help my readers learn more about a sustainable diet.

    2 Replies to “A Quick and Healthy Side Dish: Sweet Potato and Cauliflower Mash”

    Leave a Reply

    Verified by MonsterInsights