Healthy Mashed Potatoes

These taste like normal mashed potatoes, but the nutrition is amped up with mashed cauliflower and cannellini beans, too! This recipe is perfect anytime โ€” whether for a big holiday dinner party or a quick weeknight meal.

healthy mashed potatoes

Healthy Mashed Potatoes

(Serves 6 to 8 as a side)


  • 1 large head cauliflower
  • 4 medium/large potatoes, or an equal amount smaller sized
  • Fresh or dried rosemary
  • 1 15 oz. can cannellini beans, rinsed and drained
  • 3/4 tsp. garlic powder
  • Salt & pepper to taste
  • Optional variation: 1/2 C skim/low fat milk


1) Slice potatoes into small pieces, chop cauliflower. Put in a large pot full of boiling water; add in a couple sprigs fresh (or a few shakes dry) rosemary and a pinch of salt and pepper. Boil until soft.

2) Drain potatoes and cauliflower; let cool for a few minutes. In a large bowl, use an immersion blender (or mash by hand, or use a blender) to blend together potatoes, cauliflower, and beans.

3) Add the garlic powder, a few more shakes of dried rosemary, salt and pepper to taste, and milk, if desired. Mix and enjoy! Serve warm.


When broken into 7 servings, each serving contains:

  • 211 calories, 0.6g fat, 44g carbs, 9.3g fiber, 47mg sodium, 0.9g sugar, 10.3g protein. Not too shabby! Lots of fiber and protein, and itโ€™s also very high in potassium, Vitamin C, Vitamin B6, and more.

Check out the original post with lots more photos/commentary: Healthy Mashed Potatoes Recipe.


  1. 1

    What are cannellini beans? I’m a not quiet familiar with this bean,and can one purchase it fresh on a vine, in ground or what? Sorry for being so dense about this veggie.

    • 2

      Cannellini beans are large white beans. I just buy them canned – any grocery store will have them. They’ll be with all the other canned beans!

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