This easy vegan mashed cauliflower recipe is the best you'll ever taste. It's buttery, creamy and makes the perfect low carb, dairy free side dish.
This vegan cauliflower mash recipe makes the perfect side dish for any family gathering or during the holiday season. They taste similar to regular potatoes, except they have fewer carbs and lower calories. They may be even easier to make than mashed potatoes! I love pairing them with my oven roasted brussel sprouts recipe.
Cauliflower is a vegetable that can be used as a healthy alternative in a variety of ways. You can chop it to make cauliflower rice, it can be used in smoothies as a thickener, it makes a great substitution for meat, just like my baked buffalo cauliflower bites and it can be a great lower carb "potato" option.
It's amazing how by adding a few key ingredients, you can make these delicious vegan cauliflower potatoes taste just like traditional mashed potatoes. This creamy and garlicky vegan mashed cauliflower recipe is keto friendly and dairy-free. It's made with only a few ingredients and topped with fresh parsley and vegan butter. This side dish will have your guest coming back for more.
Why You'll Love This Recipe
- It's easy to make
- Simple ingredients
- Flavorful with butter and garlic
- Lighter than traditional mashed potatoes
- Low-carb potato alternative
Equipment Needed
- Food Processor - or you can use a handheld immersion blender or standing blender
- Large pot - about 3 quart pot
Ingredients You'll Need
You'll love that these cauliflower potatoes use simple ingredients and are so easy to make. Here is what you'll need.
- Cauliflower- You can use fresh or cauliflower florets from frozen
- Vegetable broth - This (along with additional water) will be used to cook the cauliflower and add extra flavor and seasoning.
- Roasted Garlic - I like roasting a whole garlic in the oven and then adding them to my cauliflower mash. You can also simply saute some minced fresh garlic if you prefer.
- Vegan butter - Use your favorite dairy-free butter to add a creamy rich flavor
- Seasonings - Sea salt and ground black pepper were used. Adjust the amount to taste.
- Garnishes (optional) - I like to add some fresh parsley on top. Also adding in some extra butter to melt on top is also delicious. You can experiment with flavors and garnish with other herbs such as thyme, fresh rosemary, parsley, green onions, fresh chives, etc.
How to Make Vegan Cauliflower Mashed Potatoes
- Cut the cauliflower into florets.
- Combine, in a medium pot, the chopped cauliflower, vegetable broth and water.
- Place a lid on top and bring to a boil.
- Reduce heat to medium low heat and cook for about 10 - 15 minutes or until the cauliflower is tender.
- Drain the cooked cauliflower into a colander. After the cauliflower drains, allow it to rest in the colander for about 5 minutes. This will allow it to get rid of any excess moisture and help prevent watery cauliflower mash.
- Add the cauliflower and the remaining ingredients into a food processor and puree, making sure there are no lumps and it's smooth like mashed potatoes.Taste and adjust the seasoning if needed. You could also use an immersion blender (hand blender).
- Transfer the mashed cauliflower to a serving bowl and garnish with the parsley and serve.
Garlic Mashed Cauliflower Add-ins
- Vegan cream cheese - By adding in a few tablespoons of vegan cream cheese, it will thicken then cauliflower mashed potatoes.
- Dairy free cheese - Add in some vegan cheese or nutritional yeast to add a cheesy flavor to the mashed cauliflower.
- Dairy free cream - Dairy free cream, Greek yogurt, or sour cream all help to increase the creamy texture of the cauliflower mash.
- Seasonings - garlic powder, onion powder, or fresh herbs all work well in this recipe.
- Gravy - the cauliflower mash pairs well with a homemade gravy or your preferred store-bought brand. I like Primal Kitchen's No Dairy Mushroom Gravy.
Storage and Reheat
- To Store: Once cooled, you can store the leftovers in an airtight container in the fridge for 3-4 days.
- To Freeze: You may be able to freeze the cauliflower however I enjoy the cauliflower fresh and have not had any leftovers to freeze.
- To Reheat: Microwave on medium high heat for 30 seconds at a time. Then, add a splash of extra liquid, vegan butter and seasoning and mix well before serving.
What to Serve with the Mashed Cauliflower
This side dish is perfect for the holidays, especially around Thanksgiving and Christmas. You can double the recipe for larger gatherings or if you simply want some leftovers. You can serve it along with other holiday side dishes like brussel sprouts, cornbread dressing or collard greens.
The roasted garlic mashed cauliflower can also be served as a side to your weekday dinner or meal prep option. You can serve it with a meatloaf, as a shepherd's pie or serve with meatballs.
Is It a Thyroid-Friendly Recipe? Cauliflower is an excellent source of fiber and is loaded with vitamin C, K, folate, B6 and pantothenic acid and potassium. It's also high in antioxidants, such as carotenoid and flavonoid antioxidants, which have anti-cancer effects and are beneficial for reducing inflammation and protecting against several chronic diseases.
Recipe FAQ
Mashed cauliflower is a low carb alternative that tastes just as good as regular mashed potatoes. The secret is to flavor them with just the right ingredients to keep them from being bland.
I wouldn't necessarily say "better than" however from a nutritional viewpoint, cauliflower is lighter in calories and carbs than potatoes and offers more vitamins and nutrients such as vitamin C, K, folate, B6, pantothenic acid and potassium.
Yes. You can simply place the frozen cauliflower in the broth / water and heat until a boil begins. It will take a few more minutes to come to a boil rather than fresh cauliflower. That is the only difference. Reduce the heat to medium low and cook for about 12 - 15 minutes or until the cauliflower is tender.
To avoid watery vegan mashed potatoes, make sure you drain the cauliflower well and let it rest for about 5 minutes before blending it. Even patting them with a towel to remove the excess water helps.
If you have an immersion blender, you can use that. A handheld blender or a standing kitchen blender will work as well.
You could add in some vegan cream cheese. Another alternative is to add in a cornstarch slurry which is a mixture of cornstarch or flour with water. For this recipe use 1 teaspoon cornstarch to 1 tablespoon water, and heat it until the mixture thickens.
More Recipes You May Like
Easy Vegan Mashed Cauliflower
Equipment
- 1 Food processor or an immersion blender, handheld or standing blender
Ingredients
Roasted Garlic
- 1 head of garlic
- 1 tablespoon olive oil
Mashed Cauliflower
- 1 head cauliflower fresh or frozen florets
- 2 cups vegetable broth
- 4 cups water
- 6 garlic cloves roasted
- 2 tablespoons vegan butter
- Sea salt to taste
- Freshly ground black pepper to taste
- 2 teaspoons parsley freshly chopped, to garnish
Instructions
Roasted Garlic
- Preheat the oven to 400 degrees.
- Slice about 1/4″ from the head of garlic and drizzle olive oil over the exposed cloves.
- Wrap garlic in aluminum foil and roast for 40-50 minutes, until soft.
- Remove the garlic from the oven and allow it to cool while you cook the cauliflower mash.
Mashed Cauliflower
- Cut the cauliflower into florets.
- Combine, in a medium pot, the cauliflower, vegetable broth and water.
- Place a lid on top and bring to a boil.
- Reduce heat to medium low and cook for about 12 - 15 minutes or until the cauliflower is tender.
- Drain the cooked cauliflower into a colander. After the cauliflower drains, allow it to rest in the colander for about 5 minutes. This will allow it to get rid of any excess moisture and help prevent watery cauliflower mash.
- Add the cauliflower and the remaining ingredients into a food processor and puree, making sure there are no lumps and it's smooth like mashed potatoes. Taste and adjust the seasoning if needed.
- Transfer the mashed cauliflower to a serving bowl and garnish with the parsley and serve.
Nutrition
Disclaimer
Although HalfPastHungry.com attempts to provide accurate nutritional information, note that these are only estimates. Nutritional information may be affected based on which products you use, the brand that was purchased, or in other unforeseeable ways. HalfPastHungry.com will not be held liable for any reliance on given nutritional information. If you need to follow a specific caloric regimen, please consult your physician first.
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