Yummy Low Calorie Mashed Potatoes

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These light and creamy mashed potatoes are made with Yukon Gold potatoes, a little sweet potato, and a full head of cauliflower for extra creaminess. No milk, no butter. This is completely dairy-free, oil-free, yummy without the calories, and blends perfectly with any plant-based main dish, especially my Mushroom Meatloaf Vegan recipe.

Delicious low calorie mashed potatoes served in a white cup, perfect for holiday gatherings and comfort food.

WHY I LOVE THIS RECIPE?

The classic mashed potato recipe usually calls for butter, milk, cream, or even mayo. But you know me. I’m all about macro-friendly, lower-calorie meals that still taste amazing. So I created a lighter version that blends Yukon Gold potatoes, a touch of sweet potato, nutritional yeast, and cauliflower as the natural binding agent instead of using dairy or oil.

It turns out creamy, silky, and so satisfying. Honestly, it tastes just as comforting as the traditional version, but without the heaviness or calories.

The idea of using cauliflower as a binder came from a YouTube video by Chef Derek Samo. His exact recipe wasn’t available anywhere, so I took the inspiration and created my own version based on the method he shared.

What I love most is how perfectly the cauliflower blends into the potatoes. You can’t taste it at all, but it adds body, volume, and that velvety texture we love, while keeping the dish light. The sweet potato brings just enough warmth and subtle sweetness without overpowering the flavor.

This has officially become my go-to mashed potato recipe for holiday dinners, cozy meals at home, and any moment when I want a comforting, macro-friendly side that supports my goals.

WHY YOU'LL LOVE IT TOO

Creamy without butter or cream. Cauliflower creates the perfect texture.
Lower calorie + higher volume. Perfect if you're tracking macros or aiming for fat loss.
Simple ingredients. Potatoes, cauliflower, garlic, salt, pepper, and a touch of nutritional yeast.
Pairable with everything. Meatloaf, veggies, tofu bowls, roasted meals.
Meal-prep friendly. Keeps well and reheats beautifully.
Kid-friendly. Honestly, they won't notice the cauliflower; it is a win!

INGREDIENTS YOU'LL NEED

Here’s everything you need to make this creamy cauliflower-potato mash. Scroll down to the recipe card for exact quantities.

showing of the ingredients needed to make the low calorie mashed potatoes: normal and sweet potatoes, cauliflower and garlic

Organic Yukon gold potatoes
Organic Sweet potatoes
Cauliflower
Bay Leaf
Water
Garlic
Nutritional Yeast
Salt and Pepper

HOW TO MAKE IT (STEP-BY-STEP)

You can jump to the recipe for the exact measurements; the section below is just an overview.

2 pots on a table, one filled with the normal and sweet potatoes cubes and the other one with cubes of cauliflower

Step 1: Boil the normal and sweet potatoes. Wash the potatoes well and keep the skins on. Peel the sweet potato. Chop everything into medium chunks and boil until fork-tender.

pot of cubes cauliflower in water with bay leaf and some garlic

Step 2: Cook the cauliflower. Cut the cauliflower head into florets, removing the green leaves. Add some garlic and the bay leaf to the boiling water. Boil until soft, then drain (reserve some cooking water).

cauliflower blended until creamy and smooth texture

Step 3: Blend the cauliflower mixture. Add cooked cauliflower, garlic, salt, pepper, and a splash of cooking water to a blender. Blend until completely smooth and creamy.

regular and sweet potatoes being mashed in a bowl

Step 4: Mash and combine. In a large bowl, mash the potatoes and sweet potato with a potato masher. Slowly fold in the cauliflower cream until you reach the consistency you like. Add the salt, pepper, and nutritional yeast.

STORAGE TIPS

If you’re serving this for a family dinner or taking it to someone’s house:

Store the mashed potatoes in a sealed, airtight container.
Keep in the fridge for 4 to 5 days.

If you’re using this for meal prep:

Divide the mash into individual airtight containers.
Add your portion of vegan meatloaf on the side for easy grab-and-go lunches.

What is the ideal serving size?

To stay aligned with your fitness goals (about 1500 calories/day and 30 g protein per meal):

✔ 1 serving = 150–180 g (about 1 heaping cup) of mashed potatoes
when served next to 140–160 g of mushroom meatloaf vegan.

This gives you a balanced, satisfying lunch or dinner without exceeding your calorie limit.

TIPS FOR MAKING IT REALLY GOOD

Don’t skip blending the cauliflower. It’s what makes the mash super creamy.
Add the cauliflower cream slowly so you can control the final texture.
Use Yukon Gold potatoes. Their creamy texture and rich flavor make the best mashed potatoes.
Season at the end; potatoes absorb salt differently.
Keep some extra cooking water on hand to adjust the consistency.

FREQUENTLY ASKED QUESTIONS

Can I use only potatoes without cauliflower?

You can, but the recipe will be higher in calories and won’t have the same creamy volume. The cauliflower acts like a natural cream.

Can I replace the sweet potato?

Yes, you can use only Yukon Gold potatoes, or swap sweet potatoes for carrots or parsnips.

What blender should I use for the cauliflower?

Any high-speed blender works. Blendtec and Vitamix give the smoothest result.

Can I freeze it?

I don’t recommend freezing mashed potatoes; the texture becomes grainy.

YOUR TURN

I’d love to know how this low-calorie mashed potato recipe turns out for you. Did you serve it with my vegan mushroom meatloaf, add some vegan gravy? Add your own twist? Make it for a family dinner or meal prep? Share your version in the comments. I read every message, and it makes my day to see what you create in your kitchen.