The BEST Cauliflower and Sweet Potato Mash

May 2, 2018

The BEST Cauliflower and Sweet Potato Mash


The BEST Cauliflower and Sweet Potato Mash

I know naming something the BEST is pretty bold, but so are these Cauliflower and Sweet Potato Mashies!  They’re rich, creamy, comforting and healthy for you too! Using a simple cooking method and whole foods ingredients makes this side dish something you can feel good about feeding yourself and your family!

The BEST cauliflower and sweet potato mash
The Simple Things in Life.

Not all things need to be complex in order to be great.  Take the Jaws’ theme song for instance…can you hear it?  Dudah.  Dudah.  Dudahdudahdudahdudah.  A few well-chosen notes can invoke an uneasy feeling and perhaps even make you question the placidity of your own swimming pool.  I think the same concept applies to mashed potatoes.  (No, I don’t mean they inspire fear in you).  With just a few simple ingredients, this classic meal poises as a truly great dish that stands the test of time. 

The BEST cauliflower and sweet potato mash

The BEST cauliflower and sweet potato mash

Traditional Mashed Potatoes.

However, when it comes to how beneficial mashed potatoes are for the human body, we start to see some issues.  A lot of us grew up with mashed potatoes consisting of butter, cream cheese, lots of salt, and oh yeah, potatoes!  Now as an adult, and wishing to adhere to a clean, more holistic diet, I only see mashed potatoes make an occasional appearance on my plate, like on Thanksgiving.  So I decided to do something with my mashed potatoes and added a secret ingredient, which i’m sure you have guessed by now, Cauliflower!

The BEST cauliflower and sweet potato mash

I know, at first thought cauliflower may seem a bit strange to be in mashed potatoes, but like bananas in smoothies…it works!! In addition to the cauliflower, i’ve subbed white potato for white sweet potato.  

These swaps make this dish healthier and less confined to holidays and more accessible to everyday meals.  By swapping out traditional white potatoes for nutrient-packed sweet potatoes and cooking them in coconut milk with lots of anti-inflammatory (and anti-vampire) garlic, sea salt in place of Table salt and grass-fed butter, and voila!  Mashed Sweet Potato for the average, everyday meal.  It’s rich, creamy and absolutely delicious, and better for our bodies.

The BEST cauliflower and sweet potato mash

The BEST cauliflower and sweet potato mash

Kid Friendly 🙂

On a side note, this recipe is also great for little eaters.  Rest assured that the only words you’ll be hearing from your kids when they eat this will be, “Can I have more, please???”   

Specialty Equipment and Ingredients for this Recipe:

The BEST Cauliflower and Sweet Potato Mash Recipe

The BEST cauliflower and sweet potato mash

Sweet Potato and Cauliflower Mash

Paleo | Anti-Candida | Gluten-Free
Course Side Dish
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 4


  • 2 cups white sweet potato* washed and cubed
  • 3 cups cauliflower chopped
  • 4 - 6 garlic cloves
  • 1 13.5 ounce can coconut milk
  • 1/4 teaspoon sea salt more if desired
  • Filtered water
  • 4 - 6 Tablespoons organic, grass-fed butter
  • Pinch black pepper


  1. In a medium sized saucepan add the sweet potato, cauliflower, garlic, coconut milk, and sea salt.  Add filtered water to cover just the top of the veggies.  Bring to a boil, cover with a fitted lid, and reduce heat to medium-low. Simmer for 10 – 15 minutes, or until the sweet potato is pierceable with a fork.  Remove from heat.
  2. If there is excess liquid, use a slotted spoon to remove the potatoes, cauliflower, and garlic cloves from the saucepan and place in a large mixing bowl.  Add the butter, another pinch of sea salt and black pepper. Using a potato masher, mash until everything is fully incorporated. Now switch to a hand-held mixer and whip until smooth and creamy. Taste for seasoning and add more sea salt if necessary.

  3. Enjoy!

Recipe Notes

*If sweet potato is organic, no need to peel.

I like serving Cauliflower and Sweet Potato Mash with our Mixed Veggie Frittata for a Grain-Free meal!

The BEST cauliflower and sweet potato mash

Made this recipe?  Let us know with a comment below or tag us with your photos on Instagram @NaturalTastyChef or on Facebook @Alison Charbonneau, Natural Tasty Chef!  We LOVE hearing about and seeing your re-creations 🙂

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