Spiced Cauliflower Sweet Potato Mash

Lighten up your Thanksgiving and Christmas menu with this healthy, sugar-free, paleo sweet potato and cauliflower mash spiced with warming cumin, nutmeg and cinnamon. This healthy mash is also great as a side dish with pretty much any main. This recipe is also Whole30, gluten-free, and vegan-friendly. 


Cauliflower & Sweet Potato Mash Spiced With Nutmeg and Cumin - perfect for Thanksgiving and Christmas

Forget about marshmallows and sticky-sweet sugar coating! It’s time to let the sweet potato show off its true colours and natural sweetness in this delicious mash that is perfect for a Thanksgiving table, or any weeknight dinner for that matter.

Mixing in a bit of cauliflower lightens up the mash even further and adds a boost of nutrients. Instead of sugar, I love to add warm spices such as nutmeg, cinnamon and cumin, which add a real festive twist to this dish. Creamy and satisfying, this mash is a perfect side dish that is paleo, Whole30 and vegan-friendly.

Cauliflower & Sweet Potato Mash Spiced With Nutmeg and Cumin - perfect for Thanksgiving and Christmas or any midweek meal
 

How To Make Cauliflower Sweet Potato Mash

Making this dish is super simple and can be done ahead of time. All you need to do is pre-cook the sweet potato and cauliflower, add the spices and process everything into a pureed mash.

Step 1. Place sweet potato in a large pot and fill with double the water. Bring to a boil and cook for 5 minutes. Add the cauliflower and cook together for 5 more minutes, until both vegetables are soft enough to puree.

How to make cauliflower sweet potato mash - cook the vegetables

Step 2. Drain the vegetables and transfer to a food processor. Add the coconut oil, cumin, nutmeg, cinnamon, salt and pepper. Process until smooth. To achieve evenly smooth mash, you will need to stop and start the blending to scrape the sides and stir the mixture through.

Tip: If you’re cooking a larger batch, you may have to do this part in two batches, depending on the size of your food processor. Add a little almond milk or water, if you need some liquid.

A note on seasonings: You can use a variety of spices in the mash. I went with cumin, nutmeg and cinnamon but you can also add a little onion or garlic powder. For a less savoury version, stick with nutmeg, cinnamon and a splash of vanilla and use more sweet potato for a sweeter finish.

how-to-make-sweet-potato-mash-1
 

I find that using a food processor produces the best mash when made with cauliflower and potato, but you can also use a hand-held masher or an immersion blender. If you need to add a little bit of liquid, use something like almond milk or vegetable stock.

Making paleo sweet potato mash in a food processor - pureeing till smooth

Serve the mash in a large bowl topped with chopped green onions and a sprinkle of pepper and nutmeg.


More Healthy Side Dishes To Try


Full Recipe 

Find the full list of ingredients, instructions, and a nutritional breakdown below. If you have questions or cook this recipe, please let me know in the comments, and make sure to rate this recipe so it’s easy for others to find.

Cauliflower Sweet Potato Mash

Cauliflower Sweet Potato Mash

Prep Time: 20 minutes
Cook Time: 10 minutes
Total Time: 30 minutes
Author: Irena Macri
Servings: 6
Course: Side
Cuisine: European
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Calories: 131kcal
Lighten up your Thanksgiving and Christmas menu with this healthy, sugar-free, paleo sweet potato and cauliflower mash spiced with warming cumin, nutmeg and cinnamon. This healthy mash is also perfect for as a side with any main and is Whole30, gluten-free, vegan-friendly.

Ingredients 

  • 1 large sweet potato peeled and diced into large cubes (about 400 g)
  • 1/2 head cauliflower broken into florets and halved/quartered, depending on size
  • 1 tablespoon coconut oil measured when solid or olive oil
  • 1 teaspoon ground cumin
  • 1/4 teaspoon ground nutmeg
  • 1/2 teaspoon ground cinnamon powder
  • 1 teaspoon salt
  • A pinch of pepper
  • 2 tablespoons chopped spring onions/scallions

For 6-8 servings

  • 2 medium sweet potatoes diced into cubes
  • 1 head cauliflower broken into florets
  • 2 tablespoons coconut oil measured when solid or olive oil
  • 1.5 teaspoons ground cumin
  • 1/2 teaspoon nutmeg
  • 1 teaspoon cinnamon powder
  • 1.5 teaspoons sea salt
  • A pinch of pepper
  • 1/4 cup chopped spring onions/scallions

Instructions

  • Place sweet potato in a large pot and fill with double the water. Bring to a boil and cook for 5 minutes. Add the cauliflower and cook together for 5 more minutes, until both vegetables are soft enough to puree.
  • Drain the vegetables and transfer to a food processor. Add the coconut oil, cumin, nutmeg, cinnamon, salt and pepper. Process until smooth. To achieve evenly smooth mash, you will need to stop and start the blending to scrape the sides and stir the mixture through. If you’re cooking a larger batch, you may have to do this part in two batches depending on the size of your food processor. Add a little almond milk or water if you need some liquid.
  • Serve the mash in a large bowl topped with chopped green onions and a sprinkle of pepper and nutmeg.

Notes

Nutritional information is calculated for six servings. Actual macros may vary depending on which version of the recipe you use or the size of the portions you serve.
Adding fat: In the ingredients, I used coconut oil (I use an odourless, refined version for cooking savoury foods) but if you don't like prominent coconut flavour in your mash, use olive oil instead. If ghee (clarified butter) is not an issue for you, that's another great, almost dairy-free fat to use. You can also use butter if you like.

Nutrition

Calories: 131kcal | Carbohydrates: 21g | Protein: 3g | Fat: 5g | Saturated Fat: 4g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 0.4g | Sodium: 652mg | Potassium: 551mg | Fiber: 4g | Sugar: 5g | Vitamin A: 10695IU | Vitamin C: 48mg | Calcium: 52mg | Iron: 1mg
Keywords: Cauliflower, Side Dishes, Grain-free Cake, Sweet Potato Recipes, Mashed Potatoes
Tried this recipe?Mention @cookedandloved or tag #cookedandloved
 
Irena Macri
By Irena Macri

About the author: Hi, I’m Irena Macri. I share delicious recipes that I have cooked and loved. I am a published cookbook author, have been food blogging for over 10 years and have a Diploma in Nutrition. You will find many healthy recipes as well as my favourite comfort food. More about me here | Subscribe to my newsletter and freebies

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2 Comments
    1. Ideally, you want it served hot as with regular mashed potatoes 🙂 Reheat in the oven or in a pot on the stovetop.

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