White Bean and Cauliflower Garlic Mashed Potatoes

Did you know, one cup of mashed potatoes has 30 grams of carbs?

This recipe for garlic cauliflower mashed potatoes uses white beans to cut out a lot of the carbohydrates (while still keeping the potato flavor), plus you get added protein. Not to mention, it only has 15 grams of carbs.

Photo Credit: knackeredhack via Flickr (feature)

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Mixing mashed potatoes in a pot on the stove


1 head cauliflower, chopped
2 ½ pounds potatoes, peeled and cubed
12 oz. can of Great Northern beans, rinsed and drained (or any white bean of choice such as navy or cannellini)
1/3 cup low-fat chicken stock or chicken broth
1/4 cup butter or butter substitute of choice
1/4 cup milk or milk substitute
1/4 cup Greek yogurt
Lots of pepper
Salt to taste
1/4 teaspoon paprika (or rosemary)
1 head roasted garlic, squeezed out of skins (yes whole bulb, not just a clove), you can also use pre-minced garlic to save time)

White Bean and Cauliflower Garlic Mashed Potatoes

1. Boil potatoes through in a large pot with chicken stock for about 30 minutes, or until tender.
2. Add cauliflower and beans to potatoes. Place lid and let simmer for about 15 minutes or until cauliflower is tender.
3. Add the rest of the ingredients and use hand immersion or a traditional blender to get to your favorite mashed potato consistency.
4. Serve warm. Enjoy!

Nutrition Facts
1 serving = 1/2 cup
Amount Per Serving
Calories 111.2
Total Fat 4.0 g
Saturated Fat 2.5 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 1.1 g
Cholesterol 10.8 mg
Sodium 105.6 mg
Potassium 391.5 mg
Total Carbohydrate 15.8 g
Dietary Fiber 3.6 g
Sugars 1.5 g
Protein 3.9 g
Vitamin A 3.8 %
Vitamin B-12 0.1 %
Vitamin B-6 13.0 %
Vitamin C 36.4 %
Vitamin D 0.0 %
Vitamin E 0.5 %
Calcium 5.3 %
Copper 6.5 %
Folate 11.0 %
Iron 6.0 %
Magnesium 6.9 %
Manganese 13.7 %
Niacin 4.3 %
Pantothenic Acid 3.8 %
Phosphorus 8.1 %
Riboflavin 2.9 %
Selenium 2.2 %
Thiamin 6.3 %
Zinc 2.9 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.


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  1. This recipe also makes a wonderful soup! I left some of the chicken broth in the mixture and added a drizzle of olive oil in the soup with some croutons! Delish! Thanks for the recipe!

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