Diabetes-Friendly Low-Carb Potato-Cauliflower Mash Recipe

meatloaf and mashed cauliflower
Dirk Richter/E+/Getty Images
Total Time 25 min
Prep 10 min, Cook 15 min
Yield 4 (3/4 cup) servings

A great low-carbohydrate and diabetes-friendly way to enjoy mashed potatoes is to combine them with mashed cauliflower.

Typically, a diabetes-friendly serving size of mashed potatoes is 1/2 cup. With the addition of mashed cauliflower, this recipe extends that serving size to 3/4 cup.

It goes well with a low-carb turkey meatloaf, on top of a ground-turkey low-fat Shepherd's pie, or as a holiday side dish. Your friends and family may not even notice the substitution.  

Nutritional Information for 1 (3/4-cup) Serving: 100 calories, 1.5 grams of fat, and 15 grams of carbohydrate.


  • 1 pound white potatoes, cut into 2-inch chunks
  • 1 cauliflower head, cut into florets
  • 1 to 3 cloves garlic, minced
  • 1/2 teaspoon salt
  • 1/2 teaspoon white pepper
  • 1 tablespoon reduced-fat margarine spread
  • 2 tablespoons of chopped parsley or chives 


  1. Place 1 pound peeled and chunked white potatoes in a saucepan. Cover with water and bring to a boil. Reduce heat and cook for 15 minutes or until potatoes are fork-tender. Drain and set aside.
  2. Steam 1 cauliflower head that has been washed, trimmed and separated into into florets for 5 to 7 minutes or until tender. Drain and set aside.
  3. In a large bowl, place reserved cooked potatoes and reserved cooked cauliflower florets in a large bowl and mash with a potato masher or fork. Then blend with a hand mixer to desired smoothness.
  1. Add 1 to 3 cloves minced garlic, 1/2 teaspoon salt, 1/2 teaspoon white pepper, 1 tablespoon reduced-fat margarine spread, and 2 tablespoons chopped parsley or chives or to taste. Mix well. Reheat briefly, if necessary. Serve hot in a heated bowl.

More Ways to Enjoy Potatoes and Cauliflower on a Diabetic-Friendly / Low-Carb Diet

  • Sugar-Free Sweet Potato Casserole Recipe: Although no one is going to call sweet potatoes (also known as yams) low in carbohydrate, they are a great food packed with nutrients, and supposedly have a lower glycemic index than regular white potatoes.
  • Cauliflower "Potato" Salad RecipeYou can make this recipe using the same kinds of dressing, spices, etc., that you'd use to make potato salad. Just substitute cauliflower for the potatoes.
  • Mashed Cauliflower Gratin Recipe: Everyone is familiar with potatoes au gratin, but this dish is essentially mashed cauliflower with the addition of eggs, cheese, and a little nutmeg, baked in a casserole dish. If you add an extra egg, it becomes more custard-like and puffs a bit more.

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