• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Easter Treats
  • Recipes
  • About Me
  • Ebooks
  • Subscribe

Through The Fibro Fog

menu icon
go to homepage
  • Easter Treats
  • Recipes
  • About Me
  • Ebooks
  • Subscribe
    • Facebook
    • Instagram
    • Pinterest
  • subscribe
    search icon
    Homepage link
    • Easter Treats
    • Recipes
    • About Me
    • Ebooks
    • Subscribe
    • Facebook
    • Instagram
    • Pinterest
  • ×

    Home » Recipes » Sides

    Published: Mar 16, 2022 · Modified: Oct 8, 2022 by Claire · This post may contain affiliate links. As an Amazon associate I earn from qualifying purchases · Leave a Comment

    Creamy Potato Cauliflower Mash

    Jump to Recipe Print Recipe

    This potato cauliflower mash is a creamy, smooth and healthy side dish that goes perfectly with so many main dishes. A slightly lower carb mash, it definitely isn't lacking in taste with delicious hints of sage and garlic. Perfect comfort food and definitely on our table as a holiday and Thanksgiving recipe!

    potato cauliflower mash in a white dish on a beige cloth with garlic next to it.

    Mash is such a family favourite in our home, and has been one of my most-requested dishes since I was a kid. Yet I get to make it now! Is it just me, or is there something so satisfying in mashing potatoes?! Maybe it's because I know there is the most cozy side dish at the end of it!

    If your family is a lover of mash too then you may like to see my cheesy cauliflower mash and my celeriac and sweet potato mash as more fun ideas.

    This creamy potato cauliflower mash is so easy to make, and such a cozy comfort food side. Flavoured with onion, garlic and sage, they feel quite decadent with the creaminess from butter and milk. Perfect with a Sunday roast!

    Do take a peek at my frozen cauliflower rice recipe for another side dish using this low carb vegetable!

    Jump to:
    • ⭐ Why this recipe is so good
    • 🧀 Ingredients
    • 📖 Variations to the recipe
    • 🔪 Step by step instructions
    • 💭 Recipe tips and notes
    • 📋 Frequently asked questions
    • ⏲️ Equipment needed
    • 🥔 More mash and potato recipes
    • 🍽 More tasty sides
    • 📖 Recipe

    ⭐ Why this recipe is so good

    The ultimate comfort food. Creamy and smooth, mash is always loved by kids and adults alike I find!

    A little lighter. Combining potatoes and cauliflower means this mash is a little lighter and lower carb than an all potato mash.

    Easy to make. While you can roast the cauliflower, this recipe keeps it quite simple but no less flavourful by boiling the potatoes and cauliflower together. All made on the stove top so the oven has space for other dishes!

    🧀 Ingredients

    Sometimes you just *know* that a dish will taste good when you look at the ingredients, and this homemade potato cauliflower mash was no exception. How can you go wrong with potato, butter, garlic and herbs?! A few notes on some of the ingredients (see the recipe card below for the full list and their quantities).

    small bowls of all the ingredients to make mash.

    All the ingredients and their quantities are set out in the recipe card below.

    • Cauliflower - pick a small one that looks fresh and without too many (or any!) brown spots as this can indicate it has been stored for a while.
    • Potatoes - there are many varieties that work well for mash such as Yukon Gold, Maris Piper, King Edward and Russets.
    • Sage - this is quite a pungent herb and adds so much flavour. Use fresh if you can, and increase quantities if you like a particularly herby mash.
    • Milk - personally I use non-dairy milk but regular works well and is more traditional in mash if it suits you.
    • Garlic - increase quantities if you are a garlic lover!

    📖 Variations to the recipe

    For vegan cauliflower potato mash. Use non-dairy milk and swap out the butter for more olive oil. This will change the flavour a little, but still be delicious.

    Roast the cauliflower. There's no doubt that roasted cauliflower tastes delicious in mash, but it does add another step and mean turning the oven on! So I choose to keep this recipe simple and not do so. However, if you have more time, then roasting the cauliflower instead of boiling is always an option.

    Peel the potatoes. Personally we like the potatoes with skin on, and it adds a bit of texture to the mash. If you aren't a fan, peel them before boiling.

    Swap sage for rosemary or thyme. Not a fan of sage? Both rosemary and thyme will be lovely for this mash. Be sure to only use the green leaves and discard the woody stems for the rosemary.

    close up of potato cauliflower mash in a white dish on a beige cloth.

    🔪 Step by step instructions

    This is a simple mash recipe, where we boil the potatoes and cauliflower together and don't have to use up any valuable oven space if you're making other dishes! Make sure to see the recipe card for the full instructions, but here's an overview of the steps to make this tasty side with images to help guide you:

    cauliflower florets and potatoes in a pan of water.
    cauliflower florets in a colander over a glass bowl.

    Step 1

    Bring a large pan of salted water to a boil. Tip in the potatoes and cauliflower and bring the water back to a boil, then reduce the heat to a light simmer. Check to see if the cauliflower is fork tender after 15 minutes and remove if so (cook for a further few minutes if required). Continue to cook the potatoes for another 12-15 minutes or until fork tender.

    Step 2

    Place the cauliflower in a colander over a bowl to allow any excess liquid to drain off.

    Recipe tip: don't cut the cauliflower florets too small as they will more easily break up in the pot and make them more difficult to remove.

    onion and garlic in a frying pan being stirred with a wooden spoon.
    cauliflower, butter and sage in a food processor.

    Step 3

    Fry onion and garlic in a pan until softened. Keep the heat fairly low to help prevent the garlic from burning!

    Step 4

    Add the cauliflower, onion, garlic, sage, butter, olive oil, non-dairy milk, salt and pepper (if using) to a food processor. Blend to a thick puree.

    Recipe tip: dice the sage a little to help it blend more easily.

    potato being mashed in a glass bowl.
    potato and cauliflower mash in a food processor.

    Step 5

    Use a potato masher to mash the cooked potatoes so they are at least partly broken down. This helps them combine more easily with the cauliflower puree in the food processor.

    Step 6

    Add the potato to the food processor and use a wooden spoon to stir them through the cauliflower mix. Then blend to a smooth mash. Adjust with more milk if required.

    Spoon into your serving dish and serve immediately!

    💭 Recipe tips and notes

    • If you want a very 'light' mash, then you may wish to peel the potatoes. Personally I don't, but do or don't to preference!
    • Adjust the amount of sage and garlic to taste preference.
    • For a thicker mash, you can change up the ratios of potatoes and cauliflower so there is more potato. If doing so, you may need to add a little of the starchy water the potatoes were cooked in to the food processor so the mash isn't too dry.
    • If the mash has cooled transfer to your pot to gently heat, or place the serving dish with the mash into the oven if you are using it for other dishes.

    📋 Frequently asked questions

    What do you serve with potato cauliflower mash?

    This creamy mash goes perfectly as a side with chicken, meat, fish or other vegetable dishes. It's particularly nice for a Sunday roast lunch, holiday celebrations and as a side for a Thanksgiving meal.

    Is potato cauliflower mash low carb?

    Potato cauliflower mash is lower carb than mash made with potatoes alone, but will still have carbs from the potatoes.

    Can you make mash cheesy?

    Yes, adding a spoonful or two of cream cheese will give a lovely cheesy and creamy taste and texture.

    Can I make mash without a food processor?

    Yes, simply use a potato masher instead. It won't have the creamy 'whipped' texture but will still be delicious.

    ⏲️ Equipment needed

    Food processor - to blend or whip the mash.

    Frying pan - to fry off the onion and garlic.

    Large pot - to boil the potatoes and cauliflower.

    Potato masher - to mash the potatoes before adding to the food processor.

    Colander - to drain the cauliflower of excess liquid.

    🥔 More mash and potato recipes

    You can't beat a potato side dish in my opinion! Perhaps you may like to see my roasted zucchini and potatoes which work perfectly with so many main dishes, and my pistachio topped sweet potato casserole is delicious as a side for Thanksgiving meals. My grated potato fritters are always a hit with kids and adults alike!

    And for another mash, then my cheesy cauliflower mash is creamy, lower carb and so tasty!

    potato cauliflower mash in a white dish on a beige cloth with cauliflower in the background.

    🍽 More tasty sides

    There are lots of tasty vegetable, potato and sauce recipes to enjoy and you can find them on my sides page. My vegan fried cabbage is super tasty, and my honey roasted vegetables are such a favourite! Some more recent recipes to try out:

    • Brussels sprouts on a white plate on a wooden board.
      Air Fryer Frozen Brussels Sprouts
    • sweet potato wedges on a light grey plate next to a small bowl of tahini.
      Air Fryer Sweet Potato Wedges
    • romaine lettuce halves on a white plate on a blue cloth.
      Air Fryer Romaine Lettuce
    • stack of grated potato fritters on a white plate with fresh herbs and glass of water in the background.
      Grated Potato Fritters

    I’m always in the kitchen, so come join me on Instagram, Facebook and Pinterest to be the first to hear of new recipes. And please do leave a star rating ⭐⭐⭐ if you've tried the recipe!

    📖 Recipe

    potato cauliflower mash in a white dish on a beige cloth.

    Potato Cauliflower Mash

    Claire
    This creamy potato cauliflower mash is creamy and flavourful, and perfect as a side for so many main dishes. Made on the stove top, it is an easy recipe all the family will love. The recipe makes 4-6 servings.
    5 from 3 votes
    Prevent your screen from going dark
    Print Recipe Pin Recipe
    Prep Time 15 mins
    Cook Time 35 mins
    Total Time 50 mins
    Course Side Dish
    Cuisine American, British
    Servings 4 servings
    Calories 233 kcal

    Equipment

    • Food processor
    • Frying pan
    • Large pan / pot
    • Colander
    • Potato masher

    Ingredients
      

    • 1 pound potatoes halved if larger in size
    • 1 small cauliflower head cut into large florets
    • ½ small white onion diced
    • 2 garlic cloves minced or finely diced
    • 1 tablespoon sage leaves diced
    • ⅓ cup non-dairy milk
    • 2 tablespoon butter
    • 2 tablespoon olive oil
    • pinch salt
    • pinch black pepper optional

    Instructions
     

    • Bring a large pan of water to a boil. Salt the water and then tip in the potatoes and cauliflower (tip, add the potatoes first so they are at the bottom). Bring the water back to a boil, then reduce the heat to a light simmer. Check to see if the cauliflower is fork tender after 15 minutes and remove with tongs if so (cook for a further few minutes if required). Continue to cook the potatoes for another 12-15 minutes or until fork tender.
    • While the potatoes are cooking place the removed cauliflower in a colander over a bowl and allow for any excess liquid to drain off for a few minutes.
    • Drizzle a little olive oil in a pan and fry the onion and garlic for 4-5 minutes, until the onion has softened.
    • Add the cauliflower, onion, garlic, sage, butter, olive oil, non-dairy milk, salt and pepper (if using) to a food processor. Blend to a thick puree.
    • Mash the cooked potatoes so they are at least partly broken down.
    • Add the potatoes to the food processor and use a spoon to mix them in slightly with the cauliflower. Then blend for 10-20 seconds so they are all combined and you have a thick puree. Adjust with more milk if too dry, or more butter to taste preference.
    • Spoon into your serving bowl, drizzle with a little extra virgin olive oil and sprinkle over more salt and pepper to taste. Serve immediately and enjoy!

    Notes

    • If you want a very 'light' mash, then you may wish to peel the potatoes. Personally I don't, but do or don't to preference!
    • Adjust the amount of sage and garlic to taste preference.
    • For a thicker mash, you can change up the ratios of potatoes and cauliflower so there is more potato. If doing so, you may need to add a little of the starchy water the potatoes were cooked in to the food processor so the mash isn't too dry.
    • If the mash has cooled transfer to your pot to gently heat, or place the serving dish with the mash into the oven if you are using it for other dishes.
    • Please note that nutritional information is offered as a courtesy. It is auto-generated and should be understood to be an estimate.
     
    Swiss Interest Group Histamine Intolerance (SIGHI) food compatibility list for histamine
    All ingredients score 0 on the SIGHI list, with the exception of:
    • non-dairy milk has various scores.
    • garlic, which scores 1.
    • black pepper, which scores 2.

    Nutrition

    Calories: 233kcalCarbohydrates: 25gProtein: 4gFat: 13gSaturated Fat: 5gPolyunsaturated Fat: 1gMonounsaturated Fat: 7gTrans Fat: 0.2gCholesterol: 15mgSodium: 82mgPotassium: 730mgFiber: 4gSugar: 3gVitamin A: 255IUVitamin C: 57mgCalcium: 72mgIron: 2mg
    Tried this recipe?Mention @lowhistaminekitchen or tag #lowhistaminekitchen!
    Tweet
    Share
    Pin
    Share

    More Easy & Healthy Sides

    • gnocchi garnished with herbs on a white plate on a blue cloth.
      Air Fryer Gnocchi
    • broccoli and cauliflower florets on a cream plate on a blue cloth.
      Easy Air Fryer Broccoli and Cauliflower
    • butternut squash cubes in a white bowl on a beige striped cloth next to a spoon.
      Air Fryer Frozen Butternut Squash
    • bok choy coated in honey sesame ginger dressing on a white plate.
      Air Fryer Bok Choy (without Soy)

    Reader Interactions

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    Hi, I’m Claire. After a diagnosis of MCAS I began to follow a low histamine diet, which has helped me manage my symptoms. Here I hope to show that a restrictive diet can still be full of flavourful meals, and help you enjoy being creative in the kitchen.

    More about me →

    Easter Treats

    • cardamom apple fritters on a wooden board.
      Cardamom Apple Fritters
    • honey spelt cookies on a wire rack.
      Honey Spelt Cookies
    • maple syrup flapjacks on parchment paper on a wire rack.
      Maple Syrup Flapjacks
    • cardamom oatmeal cookies
      Cardamom Oatmeal Cookies
    • blackberry oatmeal cookies next to a bowl of blackberries.
      Blackberry Oatmeal Cookies
    • oatmeal bliss balls on a wooden board.
      Oatmeal Bliss Balls

    Featured On

    company names including Parade, Feed Feed, yahoo, finding vegan and food gawker.

    Popular Recipes

    • creamy paprika chicken in a light grey skillet.
      Creamy Paprika Chicken
    • beetroot butternut squash salad in a cream bowl.
      Butternut and Beetroot Salad
    • pesto ricotta pasta in a light grey bowl on a beige cloth with a for on it next to a glass jar of pesto.
      Ricotta Pesto Pasta
    • cooked frozen cauliflower rice garnished with parsley in a cream bowl on a blue cloth.
      How to Cook Frozen Cauliflower Rice

    As an Amazon associate I earn from qualifying purchases.

    Please see my disclaimer. I am not a doctor or healthcare professional. All posts are for informational purposes only and do not constitute medical advice in any way.

    veda ambassador logo.

    Footer

    ↑ back to top

    About

    • About Me
    • Disclaimer
    • Accessibility
    • Privacy Policy

    Newsletter

    • Sign Up! for emails and updates

    Contact

    • Contact Me

    Copyright © 2023 Through The Fibro Fog