Butternut Squash and Cauliflower Mash

Butternut Squash and Cauliflower Mash
November 2018 | , ,

Thanksgiving is coming next week – eek! Let the menu writing and food prepping begin! If you’re trying to bring more plants to your Thanksgiving table, then you’ll definitely want to add this Butternut Squash and Cauliflower Mash to your Thanksgiving table. Not only will it add a serious pop of color, but you’ll get some added nutrition benefits as well. The orange color also helped Taco overcome his traumatic Mashed Cauliflower Incident.

Butternut Squash & Cauliflower Mash | Nutrition Nuptials | Mandy Enright MS RDN RYT

I don’t know about you, but somehow on my family’s Thanksgiving table, we manage to have 3 types of potatoes to go along with our turkey.  THREE! For those of you who are curious, it’s mashed, scalloped, and candied sweet potatoes. Individually, I’d happily take any one of them to go along with my meal. But Thanksgiving is a super starch-based holiday. Between all those potatoes, corn, and stuffing, that doesn’t leave a whole lot of room on my plate to load up on veggies. I’ve tried explaining to my mom for years that while yes, corn is a veggie, it’s a startchy veggie and essentially in the same category as our three potatoes. I always recommend loading up half your plate with veggies at a big meal to fill you up with fiber and lower calories. That’s where this combo of butternut squash and cauliflower mash comes into play.

Butternut Squash and Cauliflower Mash

This recipe has a few basic ingredients: butternut squash, cauliflower, and garlic.  Enhance the flavor by roasting the garlic, adding some rosemary, and a little bit of miso, and you have a super savory mashed dish to compliment your turkey and cranberry sauce.

Make life easy by purchasing pre-cut butternut squash and cauliflower florets. OR you can even cut some of the prep time down by using frozen butternut squash and cauliflower. On a holiday like Thanksgiving where every pot, pan, and kitchen appliance in use, a few shortcuts here and there are definitely welcome.

This recipe is vegan and gluten-free, so it’s a great option no matter who is sitting around you holiday table. Remember- being mindful at the holidays is key to being a rockstar host!

Butternut Squash & Cauliflower Mash | Nutrition Nuptials | Mandy Enright MS RDN RYT

Orange You Glad You Made This?

Butternut squash provides a great source of beta-carotene, vitamin A, and potassium. It also adds my favorite nutrient – FIBER! Did you know one cup of cubed butternut squash has MORE potassium than a banana? Nutrients found in butternut squash can help lower blood pressure, risk of colon cancer, control blood sugar, and promote healthy skin and nails.

Butternut Squash & Cauliflower Mash | Nutrition Nuptials | Mandy Enright MS RDN RYT

White Foods are Alright

Too many times I hear clients tell me, “Don’t eat anything white.” To which I reply, “Don’t be a food racist.” But seriously, “white” is not even a food category. What about onions, garlic, and cauliflower? They all have a phytonutrient called anthoxanthins, a type of flavonoid, that gives them their white color. Cauliflower is one of the highest foods in vitamin C, while garlic contains a phytonutrient called allicin, which has antiviral, antifungal, and antibacterial properties. Check out all the good things you’re doing for your dinner guests and family when you serve them these colorful veggies!

This recipes uses roasted garlic, which can not only add a rich flavor to foods, but also can be a savory alternative to butter in recipes. In fact, Taco and I love enjoying roasted garlic spread on fresh bread – so yum!

Butternut Squash & Cauliflower Mash | Nutrition Nuptials | Mandy Enright MS RDN RYT

Miso Good For You

One unique ingredient in this recipe that you may not have tried yet is miso. Miso is a thick paste made from fermented soybeans (there are chickpea versions as well). The taste of miso is described as a salty savory flavor called umami, which is now being called the 5thFlavor” (in addition to sweet, salty, sour, and bitter). Miso is a great probiotic because it is a fermented food and created using live bacteria.

Butternut Squash & Cauliflower Mash | Nutrition Nuptials | Mandy Enright MS RDN RYT

Putting it All Together

This recipe can be made fresh in under 30 minutes, or made a few days ahead of time and reheated for your Thanksgiving dinner. Simply roast the garlic with some fresh rosemary, and while that’s happening steam the butternut squash and cauliflower. Put all you ingredients plus miso paste in a bowl, and mash away using a potato masher! If you like a smoother texure, I recommend go over it with an immersion blender until your desired texture is reached.

To make this recipe even more simplified, use precut butternut squash cubes and a bag of cauliflower florets. Or you can even use frozen versions and steam either in the microwave or stovetop – just be careful as you will only have to do this for a few minutes. You don’t want to wind up with mushy mash!



Serve up this Butternut Squash and Cauliflower Mash as your next holiday meal to give a serious pop of color to your plate. It’s a great way to add in some variety of veggies among all those potatoes. Enjoy!


Butternut Squash and Cauliflower Mash

Simple 5-ingredient side dish that is low carb, gluten-free, vegetarian, and vegan
Print Pin Rate
Course: Side Dish
Cuisine: American, Mediterranean
Keyword: butternut squash, butternut squash and cauliflower mash, cauliflower, mashed butternut squash, mashed cauliflower
Prep Time: 5 minutes
Cook Time: 30 minutes
Total Time: 35 minutes
Servings: 8


  • 1 head garlic
  • 1 TB fresh rosemary chopped
  • 1 TB olive oil
  • 1 16 oz package cubed butternut squash
  • 1 12 oz bag cauliflower florets
  • 1 TB white miso
  • 1 C water


  • Preheat oven to 400ºF. Using a knife, slice the the top of the head of garlic off to create a flat surface and expose the tops of the garlic cloves. Place rosemary on flat top of garlic. Pour olive oil on top. Wrap garlic in foil and bake 30 minutes. Allow to cool at least 5 minutes after removing from oven.
  • While garlic is roasting, place water and a steamer basket into a 6-qt pot and allow water to boil. Place butternut squash and cauliflower in pot. Cover and allow to steam for 10-12 minutes. (NOTE – you may need to steam the squash and cauliflower separately if there is not enough room in the pot for both).
  • Remove steamed vegetables and place in a stainless steel mixing bowl along with the miso. Gently squeeze the roasted garlic bulb to push out the soft cloves. Use a potato mashes to combine all ingredient together. If you desire a smoother texture, use an immersion blender to go over the mixture to create your desired consistency.


Recipe from Living Plate
This recipe can easily be made ahead of time. Reheat for 30 minutes in a 350ºF oven.
You can use frozen butternut squash and cauliflower for this recipe and steam the veggies right in the bags or use the same stovetop steaming method. They will only have to steam for about 5 minutes to prevent overcooking.


Serving: 0g | Carbohydrates: 0g | Protein: 0g | Fat: 0g | Saturated Fat: 0g | Polyunsaturated Fat: 0g | Monounsaturated Fat: 0g | Trans Fat: 0g | Cholesterol: 0mg | Sodium: 0mg | Potassium: 0mg | Fiber: 0g | Sugar: 0g | Vitamin A: 0IU | Vitamin C: 0mg | Calcium: 0mg | Iron: 0mg






Butternut Squash and Cauliflower Mash | Nutrition Nuptials | Mandy Enright MS RDN RYT

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