Vegan Mashed Cauliflower | FoodByMaria Recipes

Vegan Comfort Food

5-Ingredient Vegan Mashed Cauliflower

Prep

7 minutes

Cook

15 minutes

Yield

4

The holiday season is fast approaching and one of the go-to side dishes at the dinner table will be mashed potatoes. Mashed potatoes are a staple at this time of year, however, they can be a bit boring, and full of carbs. Sometimes you just want a nice, healthier, spin on a classic dish that you (and your family) can’t live without. This vegan mashed cauliflower recipe is just what you need. It’s delicious, keto-friendly, and vegan.

Vegan Mashed Cauliflower in a bowl with butter on top.

Vegan Mashed Cauliflower in a bowl with butter on top, next to creamed corn.

Why you’ll love this vegan mashed cauliflower recipe:

  • Make it in under 30 minutes 
  • It’s keto-friendly
  • It’s vegan
  • Healthier alternative
  • A delicious twist to a classic recipe

What are the health benefits of cauliflower? 

Cauliflower is a magical veggie. It is very low in calories and loaded with benefits. In fact, cauliflower contains almost every vitamin and mineral you need. On top of that, it’s high in fiber, a great source of antioxidants, it’s high in choline (an essential nutrient that many people are deficient in), and to top it off, it’s so easy to add into your diet. Cauliflower is great raw, with a dip like hummus, steamed, thrown into a recipe, there’s so much you can do with it! Including making this delicious vegan mashed cauliflower recipe. 

Vegan Mashed Cauliflower in a white bowl on white countertop with a spoon in it.

Vegan Mashed Cauliflower in a white bowl on white countertop with a spoon in it.

How do you make cauliflower mash? 

Five ingredients, and a blender. That’s seriously all you need to whip this dish together. Here’s what you do: 

  1. Fill a large pot with water and bring to a boil. Strain once cooked and ensure there is no excess water
  2. To a high-speed blender, add the cauliflower and the remaining ingredients. Blend till smooth, this should take up to 1 minute
  3. Serve with pepper and more butter

That’s it! Told you it was easy. You can even make this in an instant pot if you prefer.

Other recipes with cauliflower:

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Vegan Cauliflower Mash (5 Ingredients + 1 Blender)

  • Author: Maria Koutsogiannis
  • Prep Time: 7 minutes
  • Cook Time: 15 minutes
  • Total Time: 22 minutes
  • Yield: 4 1x
  • Category: Vegan Meals, Vegan Comfort Food
  • Cuisine: American Inspired
  • Diet: Vegan

Description

This 5-ingredient vegan mashed cauliflower recipe is a keto and vegan-friendly alternative to mashed potatoes.


Scale

Ingredients

1 large head of cauliflower, cut into large florets and boiled still soft

1 tbsp. olive oil

2 tbsp. vegan or regular butter

1 tsp fresh garlic, pressed

1 tsp sea salt

1/2 tsp pepper

1 tbsp. lemon juice


Instructions

Fill a large pot with water and bring to a boil.  Strain once cooked and ensure there is no excess water.

To a high-speed blender, add the cauliflower and the remaining ingredients. Blend till smooth, this should take up to 1 minute.

Serve with pepper and more butter.


Notes

You can easily use this recipe with other ingredients like sweet potatoes or parnisp.  Just add 2-3 tbsp. almond milk when using those root vegetables as they have less water in them.  Be sure to use a blender tamper to push down the ingredients while blending.

Lauren

Ohhh love this healthier alternative to a classic recipe. Yum!

Maria Koutsogiannis

It’s perfect! must try!

Maria Koutsogiannis

You’re so welcome!

ELIZABETH

Comfort foods!!

Maria Koutsogiannis

only the best type!

JESS

What blender do you use again Maria?

Maria Koutsogiannis

We are using Vitamix currently. I can’t remember which one but you honestly can’t go wrong with them!

LAURA

Looks great!

Maria Koutsogiannis

Thank you Laura! So glad you loved this recipe as much as we did!

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