This is A healthy and low carb twist on your traditional mash potato Thanksgiving Favorite. It is Paleo, Vegan, Gluten-Free, Whole30 approved and so easy to make. Here is the recipe that can be used for both sweet and savory options, perfect to suit everyone’s taste in your family.
Looking for healthy Thanksgiving side dish ideas? This mashed sweet potatoes and cauliflower make a bowl of perfect comfort food for your holiday dinner. It is also healthy and easy to whip up.
A few of my other favorite dishes made with sweet potatoes:
Why Do I Love This Cauliflower and Sweet Potato Mash?
Mashed Sweet Potatoes
Sweet potatoes are a great alternative to potatoes and they can fix your cravings for delicious dishes and snacks.
Although potatoes and sweet potatoes are very close root vegetables and have high nutritional content, sweet potatoes are, without a doubt, healthier than the potatoes.
Sweet potatoes have slightly fewer calories but more fiber, minerals, and vitamins than white potatoes.
Health Benefits of Sweet Potatoes
The color and appearance of sweet potato not only makes it look nice and lovely but also shows how healthy it is.
The nice orange color of sweet potato is due to the beta-carotene, an important anti-oxidant richly present in it. Beta carotene improves vision, reduces inflammation, and boosts the immune system.
These benefits double up as there are other anti-oxidants present in sweet potatoes, such as xanthenes and lutein. Anti-oxidants and anti-inflammants also lower the risks of your body developing cancer, heart disease, and other conditions.
The Low Carb addition of Cauliflower Mash
With cauliflower, the sweet potato mash has value-added health benefits that you wouldn’t want to miss in your meal.
Cauliflower is one of the healthiest of cruciferous vegetables that are easily available to us.
It has unique plant nutrients that help prevent cancer and other diseases. It is weight-loss friendly, very filling, and healthy, so you should include cauliflower in your daily diet.
It contains almost every vitamin and mineral essential for your body. Its high fiber and water content not only makes it filling but also improves your gut health and helps fight the disease-causing bacteria.
Including cauliflower in your diet helps reduce the overall calorie intake. So, it is good for preventing obesity, heart disease, and diabetes.
Cauliflower can be used to make yummy healthy dishes. If you do not find cauliflower that much appetizing, then try dishes like cauliflower crust pizza, cauliflower pizza, buffalo cauliflower wings – they might change your mind.
Looking for something different and filling? Try this easy to make Crispy Air Fryer Cauliflower Gnocchi.
And now I have combined both sweet potato and cauliflower in one dish. It is the perfect nutritious and delicious dish for Thanksgiving and Christmas.
Sweet and Savory Two Ways
What I find great about sweet potatoes is that there is a variety of savory and sweet dishes you can make with them. Whether you like sticking to savory foods or are a dessert lover, you will love sweet potatoes.
This is why I have included two options of toppings in this recipe.
- A savory sweet potato cauliflower mash garnished with chives and olive oil.
- A sweeter version top with pecans, maple syrup, and cinnamon.
Last but not least, I can’t wait for you to try it! You can use “tried it” on Pinterest or share it on Instagram by tagging #shuangyseats.
Other Holiday Recipes you May Love:
1. Vegan Gingerbread Cake with Cashew Cream
2. Healthy Pumpkin Pie (Paleo, Low Carb)
3. Paleo Pecan Pie Brownie (Gluten Free, Low Carb)
Cauliflower Sweet Potato Mash {Whole 30}
Ingredients
- 1 medium head of cauliflower
- 2 medium sweet potatoes peeled
- 1-2 cloves of garlic
- 1/2 cup coconut milk
- 1/2 cup vegetable broth or filtered water
- 1 tsp sea salt
- black pepper to taste
- 2 tbsp ghee or butter optional
Sweet Maple Pecan
- 1/2 tsp cinnamon
- 1/4 tsp nutmeg
- 1/4 cup pecans
- 2 tbsp maple syrup
Savory
- 2 tbsp olive oil
- 1/2 tsp black pepper
- 1 tbsp chopped chives Garnish
Instructions
- Wash the cauliflower, remove the core and chop it into small florets. Peel the sweet potatoes and chop them into cubes.
- In a large pot, add sweet potatoes, cauliflower, garlic, coconut milk, vegetable broth, butter, salt, and pepper and bring it to a boil. Put the lid on and let it simmer for 30 minutes or until the sweet potatoes are soft enough to poke through.
- Use an immersion blender or transfer the soup to a high-speed blender and mix until smooth.
Notes
To make a sweet mash
- Toast pecans in a pan on low heat in 1/2 tbsp of coconut oil and dashes of cinnamon until lightly browned and crispy.
- Drizzle maple syrup, cinnamon, and nutmeg on top of the sweet potato cauliflower mash and top with the toasted pecans. Enjoy!
To make a savory mash
- Drizzle olive oil, sprinkle black pepper, and chives on top of the mash. Enjoy!
Nutrition
The Nutrition Facts above are specific to the ingredients I chose to use for this recipe, which may vary.
Disclosure: Some of the links in this post are affiliate links. This does not result in any extra cost for you, but it does mean that I make a commission if you click through and make a purchase.
This looks yummy – love the options – but I think there’s a word missing in #3: “add 1/2 cup of __?__”
Hi Mari-Jo, Thanks for making us aware of this typo! I have now updated the instructions. I hope you enjoy this recipe! Happy Thanksgiving!
Emmelie