top of page

Cauliflower 'Mashed Potatoes'

Updated: Apr 7

vegan cauliflower mashed potatoes

Why settle for regular mashed potatoes when you can indulge in creamy, dreamy Cauliflower 'Mashed Potatoes'? 🥔❌

Perfect for fooling the kiddos into loving their veggies, and a genius way to satisfy those mashed potato cravings – without the extra carbs! 🚫🍞 This guilt-free mash tastes just as good (if not better!) than the classic, and it's waiting to be the star of your next plant-powered plate. 🌱💪

Pair this cauliflower mash with your favorite plant protein and steamed veggies, and voilà – you’ve got yourself a meal that’s as nutritious as it is delicious. Veginners, get ready to mash things up! 🍽️🎉

Cauliflower 'Mashed Potatoes' Recipe

Servings: 4

Prep Time: 5 minutes

Cook Time: 15 minutes

Total Time: 20 minutes

Ingredients: (affiliate links)

  • 1 large head of cauliflower (or frozen cauliflower florets)

  • 3-4 cloves of fresh garlic (or 1 tsp of garlic powder)

  • 1/4 cup plant-based milk (like almond, soy, or oat)

  • 2 tablespoons vegan butter

  • Black pepper, to taste

  • Optional garnish: chives, truffle infused sea salt, or vegan parm


  1. Steam Cauliflower: Place cauliflower florets in a steaming basket over boiling water. Cover and steam for about 10-15 minutes, until very tender.

  2. Cook Garlic: If using fresh garlic, heat a small pan over medium heat, add a splash of olive oil or water, and sauté garlic until fragrant (1-2 minutes). If using garlic powder, skip this step.

  3. Blend the Cauliflower: Transfer the steamed cauliflower to a food processor or use a hand blender in a deep bowl. Add the cooked garlic (or garlic powder), plant-based milk, and vegan butter. Blend until smooth. Season with salt and pepper to taste.

  4. Garnish and Serve: Garnish with chopped chives or vegan parm, if desired. Serve warm with your favorite plant protein and some steamed veggies. I love Meati mushroom steaks!

Estimated Nutritional Facts (per serving for Cauliflower Mash only):

  • Calories: 100 kcal - Cauliflower, being the main ingredient, is low in calories compared to potatoes. The majority of the calories come from the vegan butter and plant-based milk.

  • Protein: 4 g - This comes mainly from the cauliflower and a small contribution from the plant-based milk.

  • Carbohydrates: 15 g - Cauliflower contributes to most of the carbs, which are significantly lower than those in traditional mashed potatoes.

  • Fat: 4 g - This is primarily from the vegan butter. Opting for a low-fat plant-based milk helps keep the fat content minimal.

  • Fiber: 5 g - Cauliflower is a great source of dietary fiber, which is beneficial for digestion and overall health.

  • Sugar: 3 g - These are natural sugars present in cauliflower, assuming unsweetened plant milk was used.

  • Sodium: 150 mg - This is a minimal amount, accounting for the natural sodium in cauliflower and a small amount in vegan butter. It assumes no additional salt is added.

Note: These values are approximate and can vary based on the specific brands and quantities of ingredients used. Cauliflower, as a cruciferous vegetable, offers a host of health benefits, including vitamins, minerals, and antioxidants!

After you've whipped up this creamy Cauliflower Mash, drop a comment below and let me know: Could you tell the difference? 🤔 Does it satisfy your mashed potato cravings just as well? I'm super curious to hear if you're planning to make this swap more often.

Plus, I've got a fun challenge for you: Try fooling your friends or family with this healthy twist (I personally love doing this, lol 😄). It's all about inspiring our loved ones to embrace healthier choices, right? Let's spread the plant-based love! 💚 Can't wait to read your stories.

Love, Cheryl 💌

Here's $5 CASH to spend at my shop! Code: VEGINNER5 (proceeds support animal sanctuaries)

1,456 views0 comments

Related Posts

See All


Rated 0 out of 5 stars.
No ratings yet

Add a rating
bottom of page