vegan Mashed Cauliflower is tasty comfort food, and a low carb alternative to classic mashed potatoes. from the holiday table to a weeknight dinner! also: how to roast garlic
recipe originally published September 21, 2011
TABLE OF CONTENTS
Mashed Cauliflower
Vegan Mashed Cauliflower is the low carb choice for a comfort food side dish. With a short ingredient list and an easy, approachable method, this has become a favorite dish at our house.
Cauliflower in general has become one of my favorite foods. Extremely adaptable, cauliflower provides a base for most flavors you want to pair with it. Also versatile in its form – air fried, riced, steaked – okay, not a word but you get it – and one of my favorites – mashed.
Cauliflower is high in fiber and nutrient dense, and is a low carb alternative to grains and in this case, potatoes. Especially in the winter months but honestly – year round, I crave mashed cauliflower. It is one of our regular weekend meal prep recipes that we love to use all week, in comfort bowls and as a side dish.
How To Make Mashed Cauliflower
I use two methods – steaming the cauliflower and boiling the cauliflower. I can usually fit two chopped heads of cauliflower in my large two tier bamboo steamer, and sometimes it is just easier to boil the chopped cauliflower in a large pot.
An important tip for the cooked cauliflower: once it is cooled enough to touch, squeeze as much water out of it as you can.
The next step can be a couple of methods also:
- texture: mashing with a potato masher if you want some texture
- smooth: blending with a stick blender or food processor
Continue reading for flavor variations.
A shortcut in making mashed cauliflower? Buy the frozen florets or riced.
How To Roast Garlic
Roasted garlic has incredible flavor. We roast garlic weekly at our house – I use it in recipes, I spread it on a baguette, I add it to salads. Just a couple simple steps brings you buttery soft, rich garlic cloves.
- Preheat oven to 400 °F
- Using a sharp knife, carefully slice the top from the bulb of garlic
- Place whole bulbs of garlic on a piece of foil
- Drizzle with olive oil
- Wrap garlic in foil
- Roast at 400 °F for 40 minutes
Ingredient Variations for Mashed Cauliflower
- Extra Protein: add cannellini beans! drain and rinse one can of beans (I suggest a cannellini, great northern, or other light color bean, unless you don’t mind grey mashed cauliflower…)
- Extra Flavor: add hummus! add dairy free cream cheese or cheese! my two favorite vegan mashed cauliflower ingredient additions add great depth of flavor and extra creamy texture.
Meal Prep and Storage
How long does Mashed Cauliflower last? My rule for freshness is generally 3-4 days. I have enjoyed this vegan mashed cauliflower all week.
This is an excellent meal prep recipe. I make a double batch and we enjoy it most of the week with lunches and dinners. Once cooked, set cauliflower aside to cool. Transfer to a glass container with a sealing lid, and keep refrigerated.
More Vegan Cauliflower Recipes
- Air Fryer Buffalo Cauliflower: always a super popular dish to serve! tangy, spicy, and irresistible, you’ll want to plan for a double batch.
- Vegan Creamed Spinach: a steakhouse classic, veganized. the heavy cream component has been replaced with a delicious nutmeg cauliflower sauce you will love!
- Easy Bean and Rice Enchiladas: cauliflower rice is the star of this super easy weeknight meal. make ahead to put in the oven as soon as you get home!
- Cauliflower Cashew Confetti Salad: a vibrant dish full of great color and texture! a perfect potluck recipe. Layers of flavor and crunch with a bright lemony shallot dressing.
- Shiitake Cauliflower Risotto Stacks: fancy and flavorful, this dish has a few steps – and is one hundred percent worth it!
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Mashed Cauliflower
a tasty low carb alternative to mashed potatoes. straight up comfort food you will crave.
Ingredients
- 2 heads fresh cauliflower, greens removed and trimmed
- 1/4 cup dairy free milk
- 2-3 tablespoons vegan butter
- 1 teaspoon sea salt
- 2 teaspoons black pepper
- 1 bulb roasted garlic
Instructions
- Chop / break cauliflower into small pieces.
- Steam or boil until soft, 20-25 minutes (I used a bamboo stacked steamer).
- Cool cauliflower to touch, then squeeze as much water out as you can.
- In the pot you steamed or boiled in, mash cauliflower with milk, butter, salt and pepper.
- Add roasted garlic cloves, mash to combine.
- For a smoother texture: purée in batches in high speed blender or food processor.
- Transfer to serving bowl.
Notes
dairy, soy, gluten and potato free, vegan, low carb
- For Added Protein: add cannellini beans! drain and rinse one can of beans (I suggest a cannellini, great northern, or other light color bean, unless you don't mind grey mashed cauliflower...)
- Flavor Additions: add hummus! add dairy free cream cheese or cheese! my two favorite vegan mashed cauliflower ingredient additions add great depth of flavor and extra creamy texture.
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Nutrition Information:
Yield:
8Serving Size:
1Amount Per Serving: Calories: 80 Total Fat: 5g Saturated Fat: 3g Trans Fat: 0g Unsaturated Fat: 0g Cholesterol: 0mg Sodium: 223mg Carbohydrates: 6g Net Carbohydrates: 2g Fiber: 4g Sugar: 2g Sugar Alcohols: 0g Protein: 3g
about Kristina:
Kristina is spabettie! She found cooking at an early age, and created spabettie in 2010 to share vegan recipes. Kristina turned her culinary training into sharing vibrant vegan food! Read more…
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Jennifer says
Thank you for this recipe! I ate it as a soup and it was delicious! Glad I found the recipe!
Kristina Sloggett says
you are welcome, Jennifer – happy you enjoyed!
Gretchen says
I made this tonight, with the hope I could it to my children under the guise of “potatoes”. Unfortunately, I was out of white beans, and left them out. Although the cauliflower came out creamy and delicious, it were also extremely spicy. Akin to a very hot radish. Just curious if anyone else has run into this. I ate mine, but they really burned! Maybe it was the beans that adds the balance?
Thanks for the great idea though. I hope your father’s appointment went well.
spabettie says
I’m sorry to hear this – leaving out the beans essentially cuts the volume of the recipe in half, so maybe cutting the amount of garlic in half would have helped (I am thinking the spicy came from the garlic?).
Kristi Rimkus says
I hope your father is doing well. We love mashed cauliflower in this house. We usually mix it with potatoes, but I like your bean idea!
spabettie says
thank you – we found out a bit more today, one more biopsy to go… I really like combining the cauli with beans – more protein! 🙂
Kristi Rimkus says
I hope your father is doing well. We love mashed cauliflower in this house. We usually mix it with potatoes, but I like your bean idea!
Kath (My Funny Little Life) says
Perfect comfort food! I want to make this with pumpkin and carrots and probably celeriac as well! Yum yum yum 😀
spabettie says
yes, pumpkin and carrots would be great in here – and give it a great color too!
Hannah-lyz says
Good luck! I hope it all goes well 🙂 My dad doesn’t like vegetable, so I often sneak cauliflower into his mashed potato and don’t tell him! He used to do the same to me as a kid, hiding veg and beans in the pasta sauce. About time I returned the favour!
spabettie says
haa, good for you for doing that now for him! 😉
Cara says
I know I’m late, but I hope everything with your dad went ok!
I love cauliflower mash and can imagine it’s even tastier and heartier with the beans. Must try soon!
spabettie says
thank you, Cara! we *finally* find out more tomorrow…
Bridget says
My aunt made cauliflower mashed “potatoes” a few years back and I’ve been trying to mimic hers, but yours looks like something I’m going to have to try out for sure! Simple and supremely tasty..Thanks for postin’
spabettie says
you are welcome, Bridget – I hope you do try them!
Sawsan (Chef in disguise) says
I hope your dad’s scan went well and you got some really good news.
I love the idea of a cauliflower protien mash, such a healthy replacement for mashed potatoes
spabettie says
thank you so much! we got some good news, then had a biopsy this week – so we know more next week (ahh, waiting!).
Allie says
I hope you & your dad get good news SOON!
spabettie says
thanks, Allie. me too – so much waiting. we find out more next week…
Squash Blossom Babies says
Oh MY GOODNESS!!!! This is brilliant!!! I mean I love mashed cauliflower but to add beans….oh this is great! I’m so glad I saw this and found your site! I have cauliflower on the brain right now….just posted a recipe for a cauliflower cream sauce. Check it out! 🙂
spabettie says
hi Whitney – thanks! we love the added beans for more oomph and it makes the texture more like a potato! glad you found my site too – cheers!
Beth @ Tasty Yummies says
Hope everything went well with your dad. Holding positive thoughts and vibes for you all.
This mashed cauliflower looks like the perfect comfort food, especially now that the weather is turning a bit cooler around here, I cannot wait to make some!
spabettie says
thank you so much, Beth – we hear more next week… and YES – total comfort food right here! 🙂
[email protected] says
I love mashed cauliflower and lately I love adding white beans to every recipe I can. So I’ll definitely be trying try this one. Thanks! Marya
spabettie says
oh good, I hope you love it!
Char @ www.charskitchen.ca says
Sending positive thoughts & energy to you and your Dad! *fingers crossed*
I love the idea of pureeing beans with the potatoes. Now I’m really craving mashed potatoes, & my mouth is watering. I’m also dying to see that tofu recipe, & whatever delicious sauce it is is smothered in 😀
spabettie says
thank you so much, Char! we will find out more next week – fingers crossed here too. very appreciative of your positive thoughts! 🙂
Lora @cakeduchess says
I meant to come by here the other day to tell you your dad is in my prayers/thoughts (so are you:). Love this delicious comfort food dish. I need to mash cauliflower w/my potatoes next time;)
spabettie says
thank you SO MUCH, Lora – I hope I tell you how much I appreciate you! XO
Caralyn @ glutenfreehappytummy says
what a delicious meal! sending good thoughts and prayers your way!
spabettie says
thank you Caralyn! <3