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
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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:
- 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
- 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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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
- 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
- Chop / break cauliflower into small pieces.
- Steam, roast, or boil until soft, 20-25 minutes (I used a bamboo stacked steamer).
- 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
*adding milk:
start with â…“ 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
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Nutrition Information:
Yield:
8Serving Size:
1Amount 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.
Veronica says
I hope everything goes great today for you and your family!
This sounds yummy... I've used cauliflower in mashed potatoes and they turned out good, so I can imagine this would be so much better.
spabettie says
thanks, Veronica - I really appreciate it.
and I really love mashed potatoes - and with the beans, these are really close! 🙂
Chris says
That is one great idea!!!
spabettie says
thanks, Chris!
Shilpa says
Good luck to your dad. Thinking of him.
spabettie says
thank you so much, Shilpa.
Stephanie, The Recipe Renovator says
Thinking of Dad... and you might, just might, have convinced me to buy cauliflower.
spabettie says
oh good - I hope you try this, so very good! 🙂
foodwanderings says
I usually, when I do, which is rarely, mash cauliflower with potatoes. Love the unexpected bean mash in addition here and almond milk. Real nice twist. I should make a cauli mash more often. It's yum!
spabettie says
the beans make the consistency just like mashed potatoes! 🙂
Laura @ Sprint 2 the Table says
I've never liked mashed potatoes, but I wonder of I'd like these? I love me some cauliflower! And the cheese, obv. 😉
Good luck to your dad! Xo
spabettie says
you should try these, then! you can add cheese...
jobo says
Completely sending you strength and good vibes today!! I hope for good news too! How is your brother's girlfriend doing btw? This looks divine, btw, tummy growled on cue, even at 9 am 😉
spabettie says
thank you so much, Jolene - I hope you know how much I appreciate it! we hear more next week... my brother's friend... still the same, looking into options that might help? (stem cell out of the country stuff).
Heather (Where's the Beach) says
I'l be thinking about you guys. Fingers and toes all crossed 😉 And I love the addition of the beans I dont' know what I did one time but some crazy concoction and we realized that they are so similar to smashed potatoes if done the right way.
spabettie says
yes, the beans make these JUST like mashed potatoes. we LOVE them!
Jeanette says
Sending well wishes your way. This cauliflower bean mash sounds so good!
spabettie says
thanks, Jeanette - I appreciate it so much!
Abby says
That most certainly sounds like comfort food at it's finest. To be honest, add garlic and Earth Balance to anything, and it's totally comfort for me 😉
Today I will channel any positive energy I have to you and your family. Fingers and toes crossed!
spabettie says
I agree - EB + garlic = comfort food.
and thank you, as always... we are definitely feeling the positive energy, and are finding out more next week. <3