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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


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



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


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.


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.