Mouth-watering Vegan Mashed Cauliflower Recipe

Dearest readers,

Today, I am delighted to share with you a recipe that is not only delicious, but also healthy and environmentally conscious – Vegan Mashed Cauliflower!

As a dedicated chef and advocate of plant-based cuisine, I have come across many wonderful recipes, but this one holds a special place in my heart. It is an excellent alternative to the classic mashed potatoes dish, providing a low-carb option and creamy texture without any dairy or heavy oils.

Plus, cauliflower is an incredibly versatile vegetable that can be used for so much more than just steaming or roasting. It can easily transform into a satisfying and flavorful side dish that will compliment any meal. Whether you are looking to add more vegetables and plant-based options into your diet or simply trying something new, this recipe is sure to excite your taste buds.

So why not give it a try? Follow along as I guide you through each step of making this delectable Vegan Mashed Cauliflower.

Why You’ll Love This Recipe

Vegan Mashed Cauliflower (Instead of Mashed Potatoes)
Vegan Mashed Cauliflower (Instead of Mashed Potatoes)

My dearest readers, allow me to delight your senses with a recipe that is sure to please your taste buds and nourish your body. Are you in search of a side dish that is not only delicious, but also healthy and low-carb? Look no further, for I present to you the vegan mashed cauliflower.

Why should you love this recipe, you may ask? First and foremost, it is a delightful alternative to the traditional mashed potatoes. Not only does it offer a unique taste, but it is also lighter and healthier for your body. By substituting potatoes with cauliflower, you are reducing your carbohydrate intake while boosting your vegetable consumption. This makes it perfect for those following a keto diet or looking to maintain a balanced diet.

Secondly, this dish is completely vegan and dairy-free. Many traditional mashed potato recipes use milk and butter as key ingredients, making it difficult for those with dietary restrictions or lifestyles to indulge in this comfort food. However, our vegan mashed cauliflower recipe replaces these ingredients with soymilk and olive oil for the same creamy texture without any animal products.

Thirdly, it is an easy and quick dish that can be prepared in 20 minutes! All you need are some cauliflower florets, garlic clove, water, salt, pepper, cornstarch (optional), and soymilk (or other plant-based milk). It’s a hassle-free side dish that you can whip up in no time at all.

Finally, you can customize this recipe according to your preferences. You may add roasted garlic or cauliflower rice to give it a unique flavour-packed twist. The possibilities are endless with this versatile dish.

In conclusion, dear readers, I urge you to try out this spectacular vegan mashed cauliflower recipe. It’s healthy, easy-to-make in no time at all, customizable to your liking and comes with so much flavor that will make your taste buds dance with joy!

Ingredient List

 Say goodbye to boring mashed potatoes!
Say goodbye to boring mashed potatoes!

Ingredients you’ll need:

  • 1 head cauliflower floret (or 4 cups of cauliflower rice)

  • 1 clove garlic, minced or roasted garlic to taste

  • 2 tbsp cornstarch

  • 1/4 cup soymilk or any other non-dairy milk

  • 1 tbsp olive oil

  • 3/4 tsp salt or to taste

  • 1/4 tsp black pepper or to taste

  • Water, as needed

Optional Ingredients:

  • Add ¼ – ½ tsp garlic powder if you don’t have fresh garlic
  • Substitute olive oil with mash oil for an oil-free version
  • Use mashed potatoes instead of cauliflower.

These simple and easy-to-find ingredients are all you need to make delicious, creamy and healthy mashed cauliflower at home. Most of the ingredients are pantry staples, especially if you’re already living a vegan lifestyle, making this recipe a low-cost alternative to traditional mashed potatoes. With so many options and variations available, it is possible to make this vegan mashed cauliflower recipe flexible and customizable for your dietary needs and taste preferences. So let’s get started!

The Recipe How-To

 Creamy and dreamy mashed cauliflower.
Creamy and dreamy mashed cauliflower.

Step 1: Prepare the cauliflower

  • Ingredients: 1 head of cauliflower, 1 garlic clove, 1/2 cup water.
  • Instructions: Start by washing the cauliflower florets properly to remove any dirt. Take a large pot and put the water in it on medium heat. Once it starts boiling, add the cauliflower florets and garlic clove in it. Cover with a lid and let it simmer for about 10-12 minutes until the cauliflower is tender but not overly cooked.

Step 2: Mash the cauliflower

  • Ingredients: Mashed Cauliflower, 2 tbsp olive oil or whatever mash oil you prefer (or mash oil free if preferred), 3/4 cup soymilk or any non-dairy milk alternative of your preference, 1 tsp cornstarch, salt and black pepper as needed.
  • Instructions: Take a large mixing bowl and transfer the drained cooked cauliflower florets to it. Then take a masher or use a food processor to mash the cooked cauliflower. Once mashed well, pour in the soymilk or plant-based milk alternative while stirring. Combine well and then pour in the oil along with cornstarch while stirring continuously. Add salt and black pepper as per your taste preference.

Step 3: Roast Garlic (optional)

  • Ingredients: Garlic cloves, olive oil/ coconut oil
  • Instructions: Preheat oven to about 400°F. Cut some garlic cloves in half lengthwise and place them on a baking sheet lined with parchment paper or aluminum foil. Drizzle some olive oil or melted coconut oil over them and wrap them tightly up in the parchment paper/aluminum foil. Roast them for around 20 minutes before un-wrapping them

Now that you have tried this quick healthy vegan “mashed potatoes” recipe with roasted garlic you can say good bye to boring plain mashed potatoes!

Substitutions and Variations

 A vegan twist on a classic comfort food.
A vegan twist on a classic comfort food.

Dearest readers, I hope you are all well and ready to embark on a culinary journey with me! Now, let us talk about the many ways you can make this vegan mashed cauliflower recipe your own.

Firstly, cauliflower is a versatile vegetable that can be combined with various herbs and spices. You could add some fresh rosemary or thyme to the mashed cauliflower to give it an earthy flavor. Alternatively, try adding some chili flakes for a hint of spiciness. If you love garlic like I do, consider adding roasted garlic cloves into the mix.

As for the liquid component of the recipe, we use soymilk to create a creamy texture. However, you can also use other non-dairy milk such as almond or oat milk instead. If you prefer a thicker consistency, try using coconut cream or Greek yogurt as an alternative to soymilk.

Those of you who are watching your carb intake might want to replace the cornstarch with arrowroot flour or xanthan gum as both act as good alternatives in thickening sauces without adding carbs. Additionally, if you don’t have cornstarch on hand but still wish to achieve a creamy texture, blending soaked cashews with water makes for an excellent substitute.

Now, let’s talk oil. This recipe typically calls for olive oil, but if you wish to avoid oil altogether, use water instead. However, I highly recommend using some form of fat as it adds richness and flavor to the dish that elevates its overall taste.

Lastly, if you fancy experimenting with flavors and textures even further, try mixing in some green peas or parsnips in addition to the cauliflower florets. The options are truly endless!

With these substitutions and variations in mind, I hope it inspires all of you to get creative in the kitchen and make this vegan mashed cauliflower recipe your own. Until then, happy cooking!

Serving and Pairing

 The perfect side dish for a cozy dinner.
The perfect side dish for a cozy dinner.

When it comes to serving and pairing this vegan mashed cauliflower, the possibilities are endless. This side dish is versatile and pairs well with a wide range of main dishes, salads, soups, and appetizers.

For a hearty meal, serve this cauliflower mash alongside vegan meatballs or lentil patties. The creamy texture will balance out the savory flavor of the meatball or lentil patty perfectly. Alternatively, pair it with seared tofu for a plant-based protein boost.

If you’re looking to add some greens to your meal, try serving the vegan mashed cauliflower with a kale salad drizzled with tangy balsamic vinaigrette. The refreshing taste of the salad will complement the richness of the cauliflower mash.

For a more traditional pairing, serve the mashed cauliflower as a low-carb alternative to mashed potatoes beside your favorite vegetarian gravy. It’s also a great accompaniment to roasted vegetables like Brussels sprouts, carrots, and green beans.

To make your dish stand out even more, garnish the vegan mashed cauliflower with sliced green onions or chives. The onions will add crunch and bring out more of the dish’s garlicky notes.

No matter how you decide to serve it, this vegan mashed cauliflower will surely become a new household favorite due to its versatile and delicious charm.

Make-Ahead, Storing and Reheating

 Swap the potatoes for the cauliflower and thank us later.
Swap the potatoes for the cauliflower and thank us later.

In need of a dish that you can prepare ahead of time? This vegan mashed cauliflower is perfect for you! With this side dish, you can do most of the work in advance and save some valuable time before your dinner party.

You could make the mashed cauliflower up to 2 days beforehand. Simply store it in an airtight container and place it somewhere cool. Avoid putting it in the freezer, as this may change the consistency and damage the flavor.

When reheating, heat it slowly on a low temperature setting, either over a stove or in your microwave. Be sure to add a splash of water or dairy-free milk to prevent it from drying out or burning on the bottom.

If storing leftovers, divide the mashed cauliflower into small portions and keep them in different containers to give you some flexibility when reheating. They also make for great snacks or additions to lunches during the week.

The beauty of this recipe is that it keeps really well without losing any flavor. So whether you are making it ahead or storing leftovers, it will still taste fresh and delicious when you are ready to serve it again.

Just be sure to adjust your seasoning when reheating because flavors mellow over time. Before serving, garnish with some black pepper and roasted garlic for some added texture and depth of flavor.

Overall, preparing vegan mashed cauliflower has never been easier with these storage and reheating tips. Make use of them whenever you need to save time while delighting your taste buds!

Tips for Perfect Results

 A healthy alternative to traditional mashed potatoes.
A healthy alternative to traditional mashed potatoes.

When it comes to making vegan mashed cauliflower, achieving the perfect texture is key. Here are some tips to help you create a delicious and creamy cauliflower mash every time.

Firstly, make sure to cook the cauliflower florets until they are very tender. This will make them easier to mash and give your dish a smoother consistency. The last thing you want is big chunks of undercooked cauliflower in your mash.

Next, be sure to season generously with salt and black pepper. Depending on your preferences, add more salt or pepper for an additional kick of flavor. Don’t be afraid to taste as you go along and adjust accordingly.

For added richness, consider using roasted garlic instead of fresh garlic cloves. Roasting garlic can bring out its natural sweetness and add a subtle depth of flavor to your mashed cauliflower.

If you want an even creamier texture, try replacing some of the water in the recipe with soymilk or any other non-dairy milk of your choice. This will add an extra level of creaminess without overpowering the delicate flavors of the cauliflower.

If you prefer a lower-calorie option, you can skip using oil altogether or replace it with a small amount of olive oil or mash oil alternative. Alternatively, use cornstarch to thicken your mash instead of oil.

Lastly, while mashed cauliflower is a great alternative to mashed potatoes, it’s important to remember that they have different textures and flavors. So don’t try to mimic traditional mashed potatoes too closely. Embrace the unique qualities that make vegan mashed cauliflower stand on its own as a fantastic side dish or main course option.

By following these tips, you’ll be able to create a delicious and flavorful vegan mashed cauliflower every time!


Before moving on to item (9) FAQ, I hope you have found this vegan mashed cauliflower recipe to your liking so far. If you have any burning questions or concerns, don’t fret. The following section will provide answers and give solutions so that you can enjoy a perfect bowl of mashed cauliflower every time. Let’s delve into the FAQs!

Is cauliflower a good substitute for potatoes?

Cauliflower has gained immense popularity as a versatile ingredient that can replace potatoes in several dishes. From cauliflower mash to cauliflower rice, this vegetable has become a go-to for many people. Roasting or frying cauliflower is simple, and it can also elevate the taste of soups and stews.

Is cauliflower mash better than mashed potatoes?

Cauliflower is a favored choice among people who are looking for a nutritious and low-calorie alternative to potatoes. It is denser in nutrients and lower in carbs, which makes it a popular option for those who are following a low-carb diet or trying to lose weight.

How do you make cauliflower mashed potatoes not runny?

Have you ended up with a runny batch of mashed cauliflower that is ruining your dish? No worries! You can troubleshoot this problem in a couple of ways. Firstly, try to balance out the excess liquid by adding more cooked cauliflower into your mash. Alternatively, you can place your pot on medium-low heat and cook off the excess liquid while constantly stirring to avoid burning. These quick fixes will ensure you can still enjoy a smooth and savory bowl of mashed cauliflower.

Bottom Line

In conclusion, this vegan mashed cauliflower recipe is a delicious and nutritious alternative to traditional mashed potatoes. It is low in carbs, dairy-free, oil-free, and plant-based, making it an excellent choice for those following a vegan or keto diet. With only a few simple ingredients and 20 minutes of preparation time, you have a healthier side dish that is easy to make at home.

The use of roasted garlic and black pepper adds warmth and depth to the dish, while cornstarch and soymilk give it a creamy texture. Additionally, if you’re looking for a way to add more veggies to your meals or substitute potatoes for something different, this recipe is perfect for you.

Overall, this vegan mashed cauliflower recipe is a must-try for anyone seeking an easy healthy side dish. Not only is it a tasty alternative to traditional mashed potatoes but it’s also an excellent way to get the nutrients you need while still indulging in all the flavors! So why not give this recipe a try today and enjoy all the benefits of this fantastic plant-based option?!

Vegan Mashed Cauliflower (Instead of Mashed Potatoes)

Vegan Mashed Cauliflower (Instead of Mashed Potatoes) Recipe

My husband doesn't like to eat starchy food so I found this recipe on and modified it a bit. This is an excellent replacement for mashed potatoes. I like this with Recipe #208856 with vegan gravy and either broccoli or green beans.
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Prep Time 10 mins
Cook Time 10 mins
Course Side Dish
Cuisine Vegan
Calories 42.8 kcal


  • 1 lb cauliflower floret (frozen or 1 head fresh)
  • 1/4 cup soymilk (fat free or other)
  • 1/4 cup water
  • 1 garlic clove, minced
  • 1/2 teaspoon italian seasoning or 1/2 teaspoon Mrs. Dash seasoning mix
  • 1/4 teaspoon salt (optional)
  • black pepper (to taste)
  • 2 teaspoons cornstarch (MIXED WITH)
  • 2 tablespoons water


  • Cook frozen cauliflower by following the package directions. Cook until it is very well done (soft!) approximately 8-10 minutes. (You may also use 1 pound of fresh cauliflower). Put into a colander and drain.
  • While cauliflower is cooking, combine soy milk, garlic, water, and seasonings, in small saucepan over medium heat. When it reaches a boil, add the cornstarch/water mixture, stirring constantly until thickened. Set aside for next step.
  • When cauliflower is cool enough for you to handle, squeeze as much water out of it as possible. (Put it into a colander and pressed it with the back of a big spoon). Next, put the cauliflower into a food processor and whir on high for a minute or just mash with a fork. Add the sauce from step 2. Process/stir until the cauliflower is creamy and smooth.
  • Check the consistency. If it is too thick for you, add a tiny bit of soymilk, mix, and check again. Too much liquid and you will end up with soup!
  • Add additional seasoning to taste. Serve hot/warm. You may need to heat it quickly in the microwave before serving.

Add Your Own Notes


Serving: 154gCalories: 42.8kcalCarbohydrates: 8.1gProtein: 2.7gFat: 0.6gSaturated Fat: 0.1gSodium: 42.7mgFiber: 2.4gSugar: 2.8g
Keyword < 30 Mins, Cauliflower, Kid-Friendly, Toddler-Friendly, Vegan, Vegetable
Tried this recipe?Let us know how it was!

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