Creamy Cauliflower Mashed Potato Muffins Recipe Is Nutritious & Delicious by Elisa Schmitz

Creamy Cauliflower Mashed Potato Muffins Recipe Is Nutritious & Delicious

Mashed potatoes are one of my favorite side dishes, but mashed potato recipes are not always the healthiest. In my quest to make more nutritious mashed potatoes, I started making mashed potato muffin recipes. Now, mashed potato muffins are at the top of my list of favorite things to make!

Making mashed potatoes in muffin format allows you to add vegetables and herbs you might not normally add to plain old mashed potatoes. Take this easy recipe for creamy cauliflower mashed potato muffins. It has all the creaminess of mashed potatoes and cheese combined with the health benefits of cauliflower, among other nutritious ingredients.

This gluten-free mashed potato bombs recipe is loaded with healthy bell peppers and nutritious turmeric, plus a couple of secret ingredients I added to boost nutrition: low-fat cottage cheese and low-fat ricotta cheese (read about the health benefits of cottage cheese and the health benefits of ricotta cheese).

To make these tasty mashed potato puffs, you will need mashed potatoes, eggs, low-fat ricotta cheese, low-fat cottage cheese, shredded cheddar cheese, turmeric, garlic powder, oregano, olive oil, onion, bell peppers and fresh cauliflower. These vegetarian mashed potato puffs make a great side dish with dinner or a low-calorie, low-sodium snack during the day.

These savory mashed potato muffins are also great for breakfast or brunch, or as an unexpected appetizer. They're my family's new addiction!

Note: 30Seconds is a participant in the Amazon affiliate advertising program and this post contains affiliate links, which means we may earn a commission or fees if you make a purchase via those links.

Cuisine: American
Prep Time: 10 minutes
Cook Time: 40 minutes (ovens vary)
Total Time: 50 minutes
Servings: 21


  • 3 cups cooked mashed potatoes
  • 4 eggs
  • 2 cups low-fat cottage cheese
  • 1 cup low-fat ricotta cheese
  • 1 cup shredded cheddar cheese, divided
  • 1 teaspoon ground turmeric
  • 3/4 teaspoon garlic powder
  • 3/4 teaspoon oregano
  • 2 tablespoons olive oil
  • 1/2 cup onion, diced
  • 1/2 cup red pepper, diced
  • 1/2 cup orange pepper, diced
  • 2 cups fresh cauliflower, chopped

Helpful Products

Recipe Notes

  • You can make your own mashed potatoes or use pre-made mashed potatoes, such as Bob Evans brand.
  • If you don't have red or orange bell peppers, you can use any color bell peppers.
  • Instead of cheddar cheese, you can try this recipe with Parmesan or another favorite cheese.
  • Feel free to add more or less garlic powder, oregano and/or turmeric, depending on your tastes.
  • Store leftovers in an airtight container in the refrigerator and reheat in the microwave or in the oven (the oven makes them nice and crispy).

Here's how to make it:

  1. To a large microwave-safe bowl, add the cauliflower. Cover cauliflower with a damp paper towel and microwave until crisp-tender, about 6 minutes.
  2. To a skillet over medium heat, add the olive oil, onion and peppers. Cook for about 3 minutes, or until crisp-tender. Remove from heat.
  3. In a large mixing bowl, add the mashed potatoes, eggs, cottage cheese, ricotta cheese, half of the cheddar cheese, turmeric, garlic powder and oregano. Season with salt and pepper, if desired. Mix well to thoroughly combine.
  4. Add the steamed cauliflower to the mashed potato mixture. Stir to thoroughly combine.
  5. Add the bell peppers mixture to the mashed potato mixture.
  6. Stir to combine.
  7. Add muffin liners to two muffin tins. Fill the liners with the mixture.
  8. Top the muffins with the remaining cheddar cheese, ensuring each muffin has an equal amount of cheese on top.
  9. Bake in a preheated 400-degree F oven until cooked through and tops are golden brown, about 30 minutes. Allow to cool a few minutes before serving.

Nutrition Facts Per Serving

Calories: 92

Total Fat: 5.6g

Saturated Fat: 2.2g

Cholesterol: 78mg

Sodium: 137mg

Total Carbohydrate: 4.6g

Dietary Fiber: 0.5g

Total Sugars: 1g

Protein: 6.1g

Vitamin D: 7mcg

Calcium: 71mg

Iron: 1mg

Potassium: 140mg

Recipe cooking times, nutritional information and servings are approximate and provided for your convenience. However, 30Seconds is not responsible for the outcome of any recipe, nor may you have the same results because of variations in ingredients, temperatures, altitude, errors, omissions or cooking/baking abilities. This recipe has been analyzed by VeryWellFit. However, any nutritional information is provided as a courtesy and it is up to the individual to ascertain accuracy. To ensure image quality, we may occasionally use stock photography.

Need to convert cooking and baking measurements? Here are some kitchen conversion charts. Here's how to submit your recipes to 30Seconds.

Take 30 seconds and join the 30Seconds community, and follow us on Facebook to get recipes in your newsfeed daily.

Related Products on Amazon We Think You May Like:

30Second Mobile, Inc. is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to and affiliated sites.

Cheesy Mashed Potato Muffins Recipe With Spinach & Peppers (Plus Protein-Rich Secret Ingredients)

Broccoli Cheese Mashed Potato Muffins Recipe Packs a Protein Punch

Parmesan-Crusted Mashed Potato Muffins Recipe Will Rock Your World

Cheesy Cauliflower Casserole Pie Recipe: So Good It Will Leave You Speechless

Elisa Schmitz
Another wonderful way to use mashed potatoes creatively. Love that mashed potato muffins enhance flavor and nutrition in mashed potatoes!
Chef Gigi
Love this! You are like an R & D chef now!
Elisa Schmitz
I try my best! Love being creative in the kitchen to see what I come up with. You inspire me, thank you Chef Gigi !

join discussion

Please login to comment.

recommended tips

Hot Baked Salmon Sandwich Recipe Is a Nutritious Lunch or Dinner

Crustless Spinach & Feta Casserole Pie Recipe Is Greek Greatness

Healthy Carrot Cake Cookies Recipe With Quinoa: A Nutritious Gluten-free Cookie

20-Minute Baked Salmon Recipe: A Healthy Dinner You'll Feel Good About Eating