Vegan Mashed Cauliflower Instead of Mashed Potatoes

Level up your comfort food game with this creamy Vegan Mashed Cauliflower! A wholesome, low-carb alternative to traditional mashed potatoes, this recipe features tender cauliflower florets blended to perfection with rich vegan butter, a hint of garlic, and the savory, cheesy notes of nutritional yeast. Ready in just 25 minutes, it’s the perfect side dish for holiday feasts or weeknight dinners. The addition of plant-based milk ensures a silky-smooth texture, while a sprinkle of fresh parsley adds a pop of color and freshness. Gluten-free, dairy-free, and packed with flavor, this dish is ideal for vegans and anyone looking to sneak more vegetables into their meals!

Nutriscore Rating: 79/100

Prep Time:10 mins

Cook Time:15 mins

Total Time:25 mins

Servings: 4

Ingredients

• 1 large cauliflower head
• 0.25 cups unsweetened plant-based milk (e.g., almond, soy, or oat milk)
• 2 tablespoons nutritional yeast
• 2 tablespoons vegan butter
• 3 cloves garlic cloves, minced
• 1 tablespoon olive oil
• 1 teaspoon sea salt
• 0.5 teaspoons black pepper
• 1 tablespoon fresh parsley, chopped (optional, for garnish)

Directions

Step 1

Start by washing and trimming the cauliflower. Remove the green leaves and cut the cauliflower head into florets.

Step 2

Bring a large pot of water to a boil. Add the cauliflower florets to the boiling water and cook for 8-10 minutes, or until they are fork-tender.

Step 3

While the cauliflower cooks, heat the olive oil in a small skillet over medium heat. Add the minced garlic and sauté for 1-2 minutes, or until fragrant. Remove from heat and set aside.

Step 4

Drain the cooked cauliflower well and transfer it to a blender or food processor. You can also use a large mixing bowl with an immersion blender.

Step 5

To the cauliflower, add the sautéed garlic, unsweetened plant-based milk, nutritional yeast, vegan butter, sea salt, and black pepper.

Step 6

Blend or mash the mixture until smooth and creamy. Adjust the texture by adding more plant-based milk, one tablespoon at a time, if needed.

Step 7

Taste the mashed cauliflower and adjust seasoning as desired with additional salt or pepper.

Step 8

Transfer the mashed cauliflower to a serving dish. Garnish with chopped fresh parsley, if using.

Step 9

Serve warm as a delicious, vegan-friendly side dish.

Nutrition Facts

Serving size	(970.9g)

Amount per serving	% Daily Value*
Calories	605.3

Total Fat 38.8g	0%
Saturated Fat 16.6g	0%
Polyunsaturated Fat 1.3g
Cholesterol 0mg	0%
Sodium 2640.9mg	0%
Total Carbohydrate 50.2g	0%
Dietary Fiber 23.7g	0%
Total Sugars 16.9g
Protein 23.9g	0%

Vitamin D 25IU	0%
Calcium 271.9mg	0%
Iron 5.2mg	0%
Potassium 2003.2mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 54.1%

Protein: 14.8%

Carbs: 31.1%