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 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
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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.
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