Guilt-Free Garlic Mashed Potatoes

by Anjali @ The Picky Eater on December 9, 2012

Mashed Potatoes are one of my favorite holiday staples.

It has to be one of the most popular and hard-to-resist side dishes ever – because of all that buttery, starchy goodness.

I was at a cooking class recently and we made decadent smashed baby red potatoes: oven fried with olive oil, salt and pepper, and topped with creme fraiche and chives. It was absolutely amazing and SO hard to stop after a few bites!

I wanted to recreate the feel of that recipe, but in a way that would be guilt-free and just as tasty.

I added garlic, greek yogurt and chives for some added punch, and a secret ingredient that will cut the calories of this recipe in half. You won’t miss traditional mashed potatoes after trying this recipe – I hope it makes an appearance at your holiday table!

Guilt-Free Garlic Mashed Potatoes

Total Time: 30 minutes

Yield: 3 servings

Calories per serving: 110

Fat per serving: 1g

Nutritional Info Per Serving: 110 Calories, ~1g Fat, 5g Fiber, 1g Sugar, 5g Protein


  • 5 cloves of garlic (more if you like it super garlicky)
  • 1 medium-sized russet potato (about 12 oz.)
  • 5 cups cauliflower florets (about 1 head)
  • 2-3 Tbsp skim milk
  • 1 Tbsp light butter
  • Salt & Pepper to taste
  • Chopped chives (optional)
  • Fresh herbs – thyme, rosemary, parsley (optional)
  • 2% Greek Yogurt (1 Tbsp per serving, optional)


  1. Bring a large pot of water to a boil, and add the potatoes, garlic and cauliflower to the pot (make sure there’s enough water to cover the veggies). Cover and simmer/cook until the veggies are tender – about 15-20 minutes.
  2. Drain water, and transfer the potatoes, cauliflower and garlic to a large bowl.
  3. To the bowl, add the milk, butter, salt & pepper and mash until smooth. Top with chives, herbs, and a dollop of Greek Yogurt. Enjoy!

{ 26 comments… read them below or add one }

Parita @ myinnershakti December 10, 2012 at 5:29 am

Love your secret ingredient. I made cauliflower mac n’ cheese when my parents were visiting and everyone said that this was one of their favorite versions of the classic dish. 🙂 I’m going to have to try this recipe out – it’s the perfect side!


Anjali @ The Picky Eater December 10, 2012 at 7:46 am

Hehe thanks Parita! I have definitely made cauliflower mac & cheese before – it is delicious 🙂 Next time you make it, try substituting in pureed butternut squash instead of the cauliflower – it gives the mac & cheese a great sweetness (and it looks just like cheese!) I’m sure you will love this recipe!


Dixya @ Food, Pleasure and Health December 13, 2012 at 1:08 pm

love your idea of this secret ingredient. i love cauliflower mash and actually people cannot even tell the difference 🙂


Anjali @ The Picky Eater December 16, 2012 at 8:27 pm

Thanks Dixya!! I’ve never actually tried cauliflower mash (by itself – no potatoes) before – I’ll have to give it a shot!


Masood December 10, 2012 at 9:10 am


I like the ingredients and the prep work sounds really simple. I’ll give it shot. Thanks for sharing.


Anjali @ The Picky Eater December 11, 2012 at 10:27 am

Thanks Masood! I’m sure you will love this when you try it!


Sarah @ Family. Food. Fiesta. December 10, 2012 at 12:33 pm

I love Mashed Potatoes! And adding in the cauliflower just makes it even more delightful and nutritious. I ran out of Greek Yogurt and substituted cottage cheese for creaminess and protein. It worked really well, too. Thanks for sharing, Anjali!


Anjali @ The Picky Eater December 11, 2012 at 10:28 am

Love the idea of adding cottage cheese instead of the Greek Yogurt! What a fun way to change it up 🙂 Thanks for the suggestion Sarah!


Jake D. December 10, 2012 at 1:36 pm

Great take on the dish. As a alternative to manually mashing a ricer would be a good tool to break up the more fibrous cauliflower & garlic evenly with the potato. Also I assume that the potato should be peeled and cubed into pieces just smaller than the florets.

Thanks for sharing!


Anjali @ The Picky Eater December 11, 2012 at 10:31 am

Thanks Jake! Great idea about using a ricer – I bet it would take less time than manually mashing as well! And yes, the potato should be cubed into pieces about the same size or a bit smaller than the florets. As for peeling the potato – that is totally up to you. To make it super creamy, peeling the potato is the way to go. But if you want it to be a little more rustic and if you want the added fiber, then leave the skins on. Hope that helps!


Linda | The Urban Mrs December 11, 2012 at 9:25 am

This looks very very delicious! Definitely something I will enjoy everyday.


Anjali @ The Picky Eater December 11, 2012 at 10:31 am

Awesome!! Thanks Linda!


Garlic Geeks December 14, 2012 at 6:43 am

Looks awesome! Of course I like it super garlicky – definitely going to try it out.


Anjali @ The Picky Eater December 16, 2012 at 8:28 pm

Hehe of course 🙂 I love it super garlicky too. Can’t wait to hear how you like this recipe!


Vita @ Juicer Depot December 15, 2012 at 8:33 am

Cauliflower and potatoes together sounds like a great combination. I haven’t tried it that way and definitely will try.


Anjali @ The Picky Eater December 16, 2012 at 8:29 pm

Thanks Vita!! I’m sure you will love this recipe 🙂


wholesome kids December 18, 2012 at 7:13 pm

Love the Greek yogurt idea!


Anjali @ The Picky Eater December 18, 2012 at 8:09 pm

Thank you so much! It’s the perfect substitute for that dollop of sour cream – and tastes amazing on these potatoes 🙂


Lewis Jackson December 24, 2012 at 1:27 pm

I enjoyed visiting your website. It is very professional, well laid out, with plenty of colorful pictures. I remember my mother’s mashed potatoes she made with milk and heaps of butter. Then we’d smother it with gravy made from the meatloaf drippings. decadent! Anyway, not as healthy as your mashed potatoes. Did you say you added yogurt? LOL. Take care and good fortune with your blog.


Anjali @ The Picky Eater January 7, 2013 at 7:33 am

Thanks so much for the kind words Lewis! I’m so happy you enjoyed my site 🙂 Haha yes – your version of mashed potatoes definitely sounds more decadent than mine! But once in a while that kind of decadence is great 🙂 I’d love to know if you end up trying this recipe and how it turns out for you!


Patrick December 28, 2012 at 12:29 pm

Is this really 100 calories? The macros aren’t adding up to 100. They add up to almost 50 calories, so either the calories is wrong, the macros are wrong, or I’m wrong.


Anjali @ The Picky Eater January 7, 2013 at 7:51 am

Hi Patrick, thanks for pointing that out! There was a typo with the serving size – this recipe makes 3 servings at ~110 calories each. If you make 5 servings (which was originally on the recipe), you’d end up with about 63 calories per serving. Hope that helps, thanks again!


Dony January 8, 2013 at 9:17 pm

Dear Anjali, I have already try to cook your recipe and it taste good. Really like it. I also recommend your recipe (with your link) to my blog.


Anjali @ The Picky Eater January 10, 2013 at 12:11 am

So happy to hear that Dony!


Gail Lee November 23, 2016 at 7:41 am

I made these this morning as a prepare ahead dish for tomorrow. These are as good as mashed potatoes. . . maybe better. Thanks for this recipe.


Anjali @ The Picky Eater November 23, 2016 at 8:16 am

Yay!! So happy to hear that Gail! This is one of my favorite Thanksgiving recipes! 🙂


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