This healthy mashed sweet potato and cauliflower recipe is easy and quick to make, is full of savory flavor and has a creamy luscious texture. Makes for a perfect vegetable side dish for Thanksgiving, Christmas or any family dinner, plus this recipe is 100% vegan and gluten-free.
Next time you are looking for an easy, healthy and fast side dish for Thanksgiving, Christmas or simply Sunday dinner, you have to try this simple mashed sweet potato and cauliflower recipe.
Our go-to eye-stunning vegetable side dish to make during the holiday season are these mashed purple sweet potatoes that everyone loves, or this creamy vegan cauliflower bake. They are so easy and delicious! And now this fluffy sweet potato cauliflower mash is a new favorite!
It is creamy, savory, luscious, flavorful and ultra-versatile. Plus, it features two amazingly nutrient-dense vegetables! The rich yogurt gives it such a lovely light texture, plus a hint of tangy flavor that's complemented by the garlic. You can whip up a batch without much effort!
Let me know if you give it a try! ❤️
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❤️ Why you will love this recipe
- Easy and fast recipe
- The perfect Thanksgiving or Christmas vegetable side dish!
- Packed with nutrients from healthy vegetables and made without butter or heavy cream
- Full of flavor and has an amazing light and fluffy texture
- Can be served just like mashed potatoes, but it is much more rich in antioxidants and vitamins!
- Vegan and gluten-free
🗒 Ingredient notes (+ substitutions)
- Sweet potatoes: you will need 2 pounds of sweet potatoes, which is about 5-6 small ones or 3 large ones.
- Cauliflower: a large head of cauliflower is what you need, look for a non-bruised cauliflower.
- Dairy-free yogurt: adds amazing creaminess and a lovely flavor without having to include any butter or cream. I used the almond milk non-dairy yogurt from the brand 365. Any brand works, just make sure to use an unflavored and unsweetened yogurt.
- Dairy-free milk: to help create a smooth texture and reach the desired consistency. I used oat milk from Oatly.
- Garlic: adds such a delicious savory flavor! You can use fresh garlic or swap for a little garlic powder.
- Nutmeg: optional, you can omit it if you don't have any, but I love the subtle spiced flavor it adds.
⭐️ Full list of ingredients (+ quantities) down below in the recipe card!
📝 Variations
- Herbs: you can incorporate some fresh herbs in the mash, such as rosemary, dill, chives or thyme. I like to garnish with fresh parsley when serving.
- More vegetables: feel free to include some carrots, regular white potatoes or parsnips.
- Savory flavor: you can add some vegetable broth powder or some nutritional yeast to add extra flavor.
- Smooth texture: this cauliflower sweet potato purée has a smooth yet coarse texture, so if you are looking for an extra smooth consistency, then I would recommend using an immersion blender.
- Sweet mash: omit the garlic and parsley altogether, and add some cinnamon, maple syrup and chopped toasted walnut!
🍽 How to make mashed sweet potato and cauliflower
Step 1: Bring a large pot of water to a boil and add the chopped sweet potatoes and cauliflower. Simmer for 15-20 minutes or until very tender.
Step 2: Drain well and use a potato masher to mash the vegetables.
Step 3: Add the yogurt, garlic, salt, nutmeg (if using) and about 2 tablespoons of plain milk. Stir and keep mashing.
Step 4: Add more milk as needed and use electric beaters or a hand-held blender for an ultra-smooth result. Taste to adjust seasoning, then serve garnished with fresh parsley or chives.
⭐️ Detailed recipe (+ video) down below in the recipe card
💡 Helpful tips
- This is a simple recipe that's also very forgiving, so feel free to change the ratio of sweet potato vs cauliflower or incorporate other veggies, especially root vegetables.
- Make sure to cook the vegetables until they are very tender, almost falling apart. This will help mash them to a smooth texture!
- Drain well to avoid a watery mix. I like to transfer the drained veggies back to the pot and briefly steam them on low-medium heat to remove the extra moisture, then add the rest of the ingredients.
🍴 Serving suggestions
This side dish is amazing garnished with caramelized onion and mushrooms for an extra savory flavor and more texture. Simply scatter the sauteed veggies over the mash and sprinkle with fresh parsley or fresh chives.
Also, pair with vegan onion gravy, black bean TVP meatballs, vegan pot pie with puff pastry or this vegan lentil meatloaf for a holiday feast or a next-level Sunday dinner!
❗️ Storage tips
Keep the sweet potato cauliflower mash in an airtight container in the fridge for up to 5 days. The moisture tends to separate from the mash, so simply give it a good whisk before warming up in the microwave.
❓ FAQs
While white potatoes are very nutritious, sweet potatoes contain more vitamins (especially vitamin A), fiber and antioxidants compared to regular white potatoes. Plus, this vegetable mash includes nutrient-dense cauliflower, which is known to pack a whole lot of fiber, vitamin C, vitamin K and antioxidants.
Yes, you can! Keep them in an airtight container for up to 3 months and let them thaw in the fridge overnight before reheating using the microwave or the oven.
🌱 More sweet potato dishes you might like
I hope you enjoy this mashed sweet potato and cauliflower as much as we do! If you try them, please leave a comment below and rate the recipe to let me know how they were. Your feedback is so helpful!
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📖 Recipe
Mashed Sweet Potato and Cauliflower
Equipment
- Medium-large pot
- Potato masher
- Electric beaters or a hand-held blender optional, for an ultra-smooth result
Ingredients
- 2 pounds sweet potatoes - about 5-6 small sweet potatoes or 3 large, peeled and roughly chopped
- 2 pounds cauliflower - about one large head, chopped in florets
- ½ cup plain dairy-free yogurt - I used plain almond yogurt from the brand 365
- 2-4 tbsp plant-based milk - or enough for the desired consistency, I used plain oat milk from Oatly
- 1 clove of garlic - crushed
- 1 pinch grated nutmeg - optional
- salt and black pepper - to taste
- fresh parsley - optional, to garnish
Instructions
- Bring a large pot of water to a boil, then add the chopped veggies. Cover and bring to a simmer. Let the vegetables simmer on medium-high heat for 15-20 minutes or until very tender.
- Drain well and return the vegetables to the pot. Use a potato masher to mash the vegetables as smooth as you can. Add the yogurt, garlic, nutmeg (if using), salt and about 2 tablespoons of plain milk, and keep stirring/mashing.
- Add more milk as needed until the desired consistency and use electric beaters or a hand-held blender if looking for an ultra-smooth result. Serve warm garnished with fresh parsley or chives.
Video
Notes
- This is a simple recipe that's also very forgiving, so feel free to change the ratio of sweet potato vs cauliflower or incorporate other veggies, especially root vegetables.
- Make sure to cook the vegetables until they are very tender, almost falling apart. This will help mash them to a smooth texture!
- Drain well to avoid a watery mix. I like to transfer the drained veggies back to the pot and briefly steam them on low-medium heat to remove the extra moisture, then add the rest of the ingredients.
- Nutrition: please note that the nutritional information is an estimate per serving provided for informational purposes only (calculated by software) and accuracy is not guaranteed. Consult with your healthcare provider or a registered dietitian if you need precise nutrition calculations for health reasons.
We made it for Thanksgiving, it was delicious and super easy!
Hi! Glad you like it! 😊