Mashed Cauliflower

Vegan mashed cauliflower is tasty comfort food, and a low carb alternative to classic mashed potatoes. Also: how to roast garlic

recipe originally published September 21, 2011

TABLE OF CONTENTS - Jump to any section:

1. 1. Vegan Mashed Cauliflower
   2. How To Make Mashed Cauliflower
   3. How To Roast Garlic
   4. Mashed Cauliflower Ingredient Variations
   5. Meal Prep and Storage Tips
   6. More Vegan Cauliflower Recipes
   7. Mashed Cauliflower Recipe

Low carb comfort food

Vegan Mashed Cauliflower is THE low carb 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, steak, 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 this recipe

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:

1. texture: mashing with a potato masher if you want some texture
2. 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

• 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

Want more? See this cauliflower recipe collection for new menu ideas.

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Yield: 8 servings

Mashed Cauliflower

Print

a tasty low carb alternative to mashed potatoes. straight up comfort food you will crave.

Prep Time 10 minutes

Cook Time 25 minutes

Total Time 35 minutes

Ingredients

• 2 heads fresh cauliflower, greens removed and trimmed
• ⅓ - ½ cup dairy free milk *see note
• 2-3 tablespoons vegan butter
• 1 teaspoon Himalayan sea salt
• 2 teaspoons fresh cracked black pepper
• 1 bulb roasted garlic

Instructions

1. Chop / break cauliflower into small pieces.
2. Steam, roast, or boil until soft, 20-25 minutes (I used a bamboo stacked steamer).
3. In the pot you steamed or boiled in, mash cauliflower with milk, butter, salt and pepper.
4. Add roasted garlic cloves, mash to combine.
5. For a smoother texture: purée in batches in high speed blender or food processor.
6. Transfer to serving bowl.

Notes

dairy, soy, gluten and potato free, vegan, low carb

*adding milk:

start with ⅓ cup, and add by the tablespoon or so as you mash, to reach the creamy consistency you prefer.

• 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.

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

Recommended Products

As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases.

• 
  Elmhurst - Unsweetened Cashew Milk - Vegan
• 
  10 Inch Natural Bamboo Steamer 2 Tiers + Lid + 50 Wax Papers, 2 Pair Chopsticks
• 
  Glass Food Prep Container Set

Nutrition Information:

Yield:

8

Serving Size:

1
Amount Per Serving: Calories: 80Total Fat: 5gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 0gCholesterol: 0mgSodium: 223mgCarbohydrates: 6gNet Carbohydrates: 2gFiber: 4gSugar: 2gProtein: 3g

nutrition calculations results vary by calculator, are for informational purposes only, and are not intended to replace medical advice or treatment.

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...

spabettie / Kristina Sloggett is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com.