Creamy, fluffy vegan mashed cauliflower is a low-carb, keto, dairy-free light alternative to mashed potatoes and an excellent side dish for Thanksgiving and mid-week meals! This cauliflower mashed potatoes is also quick, easy, and requires just 4 ingredients as its 'base' (with plenty of chance for experimentation)!
Having recently updated our post for creamy vegan mashed potatoes (with tons of optional add-ins!), we knew we had to do the same for this light and creamy vegan mashed cauliflower recipe, aka the BEST light, low-carb potato alternative! Not only does it mash well and taste great, but cauliflower mashed potatoes are low calorie and packed with vitamins, antioxidants, and nutrients. For a healthy addition to your dinner table any time of the year!
Honestly, if you like mashed potatoes and are a fan of cauliflower, then easy cauliflower mashed potatoes are the low-carb side of your dreams. There's no potato peeling involved, less prep, and you can enjoy it slightly chunky or super smooth without worrying about over-processing it until gummy (one point to cauliflower over potatoes!). Enjoy it simple and (dairy-free) buttery, or dress it up with the addition of extra herbs and flavorings (tons of suggestions below). Either way, if you haven't tried this low-carb cauliflower mash before, prepare to fall in love!
It may not taste exactly like mashed potatoes, but in our (humble) opinion, sometimes it can taste even better. With a little experimentation, you'll find that these can taste incredibly similar to regular potatoes (especially when using similar add-ins/seasonings) or become a delicious dish of its own merit!
Best of all, thanks to the frugality of cauliflower, this creamy cauliflower mash is a great low-budget side dish. We've even included multiple cooking methods to prepare this healthy cauliflower mash, including steamed, roasted, boiled, and even Instant Pot cauliflower mash!
Looking for more interesting ways to enjoy cauliflower? You may also enjoy this cauliflower rice bowl, cauliflower tacos, cauliflower steaks, or BBQ cauliflower wings!
Keep scrolling to the recipe card for the complete list of ingredients and recipe instructions.
If you're using cauliflower rice, this will take only around 10 minutes. However, for frozen cauliflower, it may take a few minutes extra.
Alternatively, you can drain the liquid from the pan into another bowl. Then, use an immersion blender to blend the cauliflower puree, adding a tablespoon of the vegetable broth at a time until you achieve your desired consistency.
To steam the cauliflower: The time will vary. 7-10 minutes should work well for cauliflower florets over medium-high heat.
Microwave the cauliflower: Add the cauliflower florets to a large microwave-safe Pyrex container (or container with lid) with a splash of water and microwave, covered, for 6-9 minutes (the time will vary based on the microwave and size of florets, so check after 5 minutes and continue in 1-minute intervals). You can do the same with cauliflower rice for 4-6 minutes.
Roasted mashed cauliflower: Chop into florets, then roast drizzled with a bit of oil at 450F/230C for 30-40 minutes, or until tender. For cauliflower rice, reduce the time to 10-15 minutes. Flip/stir halfway.
Instant Pot mashed cauliflower: Place the vegetable broth at the bottom of your IP (no additional water necessary) and the cauliflower heat above. Cook on high pressure at 7 minutes, then quick release. Remove some of the broth and blend until smooth, seasoning as you go. Add some of the removed stock as needed for smooth and creamy Instant Pot cauliflower mash.
Cut down on on-the-day prep by pre chopping your cauliflower and storing it in an airtight container in the fridge for 1-2 days. That way, you can just cook and blend to creamy cauliflower mash perfection!
Once cooled, you can store the leftover vegan mashed cauliflower in an airtight container in the fridge for 3-4 days. You may also be able to freeze it for up to three months (though we haven't tried- yet).
To reheat the creamy cauliflower mash, use a microwave or the stovetop. Add a splash of extra liquid or vegan butter and mix well before serving.
You can enjoy this vegan mashed cauliflower in all the same ways that you would regular mashed potatoes, including:
You might also enjoy browsing through our collection of 45 vegan thanksgiving dishes!
Photos by Alfonso Revilla
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