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Home » Recipes » Seasonal » Autumn » Easy Garlic Mashed Cauliflower

Easy Garlic Mashed Cauliflower

November 10, 2019 By Shannon @ Yup, it's Vegan 4 Comments

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I may be behind the times, but I discovered cauliflower mash recently and it may be even easier to make than mashed potatoes. This creamy garlic vegan mashed cauliflower will set your heart aflutter!

Vegan mashed cauliflower in a white bowl with a pat of dairy-free butter on top.

Aside from being lighter than traditional vegan mashed potatoes, this recipe is dairy-free, paleo friendly, and loaded with amazing garlic flavor. It takes only 3 ingredients to make this dish, no need to hunt down anything special like vegan cream cheese in order to make it.

This vegan cauliflower mash came about because I started playing around with a few keto recipes. We had a house guest following the keto diet, and my love for a good cooking challenge outweighed my personal opinions on that matter.

One of the things that I do appreciate about the keto diet is that vegetables can be a big feature on the plate! Their fiber content means they are low in net carbs.

It turned out after I rung up the nutrition facts that this cauliflower “mashed potatoes” recipe may not qualify as keto after all, but I’m so in love with its deliciousness that I continue to make it anyway!

Brown gravy being poured onto a bowl of vegan cauliflower mash with a decorative gourd in the background.

Although we’re using cauliflower instead of potatoes, this dish is still an incredible vessel for hearty vegan gravy, and maybe a little pat of your favorite dairy-free butter (my favorite brand is Miyoko’s).

Cauliflower mash vs. cauliflower rice

The difference between cauliflower rice and mashed cauliflower is the size of the cauliflower pieces. To make vegan “mashed” cauliflower, the vegetables are blended up until smooth. I think a food processor works best because you can almost grind the cauliflower very finely rather than doing a total puree, which gives it a feel of starchiness and substantiveness that potatoes would normally provide.

On the other hand, cauliflower rice would be bigger pieces, the size of rice grains. You can, however, use frozen cauliflower rice, cook and mash it to fast-track the making of these cauliflower mashed potatoes.

How to make vegan mashed cauliflower

Cauliflower pieces and sauteed garlic being blended together in a food processor

To keep this recipe plant-based, I very simply rely on the buttery qualities of extra-virgin olive oil, infused with plenty of garlic. Raw garlic would be overpowering, and roasted garlic would make cauliflower mash recipe a little fussy… so I like to almost confit the garlic in the olive oil and then add all of it to the cauliflower.

Olive oil, garlic and cauliflower – plus salt. That’s it! You really don’t need anything like almond milk, margarine, thickeners or added seasonings to make an incredible cauliflower mash.

Close-up of cauliflower mashed potatoes with and without gravy, showing the creamy and light texture

Of course, if you like, a little bit of chopped parsley folded into this recipe is delicious, and a pinch of black pepper (and perhaps an even smaller pinch of ground nutmeg) can be a nice little touch.

Easy Garlic Cauliflower Mash | Yup, it's Vegan
5 from 3 votes
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3-Ingredient Vegan Cauliflower Mash

Easy vegan mashed cauliflower made with just three ingredients (plus salt): olive oil, garlic, and cauliflower.

Course Side Dish
Cuisine dairy-free, gluten-free, vegan
Keyword vegan cauliflower mash, vegan cauliflower mashed potatoes, vegan mashed cauliflower
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Total Yield 3 servings
Calories Per Serving 114 kcal
Author Yup, it's Vegan

Ingredients

  • 1 head cauliflower chopped
  • 1 and 1/2 tbsp olive oil
  • 4 cloves garlic minced

Instructions

  1. Bring a pot of salted water to a boil. Once boiling, add the chopped cauliflower and cook for 10-15 minutes, or until fork tender.

  2. Meanwhile, add the garlic and olive oil to a saucepan over medium-low heat. Continue to cook, stirring frequently, until garlic is softened and fragrant but not browning; about 5 minutes.

  3. Drain the cooked cauliflower well and add it to a food processor along with the garlic and oil. Blend until smooth, stopping to scrape down the sides as needed. Season to taste with salt and pepper, and serve hot with vegan gravy.

Recipe Notes

If desired, garnish with fresh parsley.

Nutrition Facts
3-Ingredient Vegan Cauliflower Mash
Amount Per Serving (1 third recipe)
Calories 114 Calories from Fat 63
% Daily Value*
Fat 7g11%
Saturated Fat 1g6%
Polyunsaturated Fat 1g
Monounsaturated Fat 5g
Potassium 853mg24%
Carbohydrates 11g4%
Fiber 4g17%
Sugar 4g4%
Protein 4g8%
Vitamin C 143mg173%
Calcium 140mg14%
Iron 1.1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

Filed Under: Autumn, Sides Tagged With: gluten-free, grain-free, high-vegetable, nut-free, paleo, quick, refined sugar-free, soy-free, sweetener-free, thanksgiving

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Comments

  1. Christina says

    April 21, 2020 at 15:56

    5 stars
    OK…I was skeptical because seriously three simple ingredients? Honestly, it was perfect. I did add some Vegan butter because I love buttery everything and it was delish. So easy and very tasty. I will make this pretty regularly to serve on the side with veggies. Thanks for a great recipe!

    Reply
  2. Mark says

    April 20, 2020 at 10:58

    5 stars
    I really like this recipe, make sure to use fresh cauliflower for the best flavor in it, and be sure to cook the garlic enough so that there is not raw garlic flavor.

    Reply
  3. Mal - Lee says

    January 13, 2020 at 03:19

    Hi Shannon,

    I stumbled across your site, looking for Vegan potato salad (Which I found) – further exploration of your site, tells me I have found a keeper.

    I am an Australian 11 year Vegan and I get lost on those sites that seem to find ingredients I have simply never heard of. Your site stands apart for it’s simplicity.

    I tried the Potato Salad and I did something I rarely do – I added salt to my boiled potatoes. After years of rarely using salt, the wow factor was unbelievable. I am 73, you have a talent young lady . Thank you for creating this wonderful resource.

    Warmest Regards
    Mal – Perth Australia

    Reply
  4. Beth says

    December 10, 2019 at 07:15

    5 stars
    Hi Shannon, I made these along with your gravy as something lighter to go with my extremely decadent Tofurky roast and they were a big hit! Thanks for coming up with a recipe that’s so simple and NOT watery (my issue with other mashed cauliflower recipes).

    Reply

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I'm Shannon, founder of Yup, it's Vegan! I'm a morning person based in Baltimore, USA. I create healthy plant-based recipes that everyone will love, using seasonal produce and global inspiration.
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