5-Ingredient Vegan Mashed Cauliflower

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.

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. 

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: 

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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:

• Vegan Buffalo Cauliflower Pizza
• Vegan Cauliflower Cheese Sauce with Fettuccini 
• Plant-Based Cauliflower Quesadilla 
• Plant-Based Creamy Cauliflower Soup
• Zucchini Lasagna Recipe

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Vegan Cauliflower Mash (5 Ingredients + 1 Blender)

5 from 4 votes

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

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Prep Time 7 minutes mins

Cook Time 15 minutes mins

Total Time 22 minutes mins

Course Vegan Meals, Vegan Comfort Food

Cuisine American-Inspired

Servings 4

Ingredients

  

1x2x3x

• 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.

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