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Home » Sides

Vegan Cauliflower Mash (Oil-Free)

UPDATED Jan 28, 2021 · PUBLISHED Sep 29, 2020 BY Maggie

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Vegan cauliflower mash is a healthy alternative to mashed potatoes.  This mashed cauliflower takes 20 minutes to make and creates a beautiful side dish for any meal.  Enjoy with lentil meatloaf, grilled portobellos, and more!

Cauliflower Mash with spoon.

What's that you say?  You hate cauliflower?  What if I told you this didn't taste a thing like cauliflower? I had a legit cauliflower hater taste this (definitely against her better judgment) and tell me...she liked it.  Yes, she liked it!!

There's something about pureeing cauliflower that takes that cruciferous edge off of it.  I have experienced this in my cauliflower alfredo recipe too.  I've served both of these dishes to unsuspecting guests and they haven't had a clue.  I feel like Dr. Evil when I do this...snickering and rubbing my hands together with glee.

Is Mashed Cauliflower Good for You?

Cauliflower is a cruciferous vegetable that is considered a superfood.  In fact, Dr. Greger of NutritionFacts.org recommends eating a serving of cruciferous vegetables every day as part of his daily dozen checklist.  Cauliflower is known to reduce cancer risks, helps with osteoarthritis by reducing inflammation, and boosts the immune system.  It is high in antioxidants which attack free radicals in your body and rich in sulforaphane which may suppress cancer cell development.

1 cup of cauliflower contains:

  • 25 calories
  • 2% of your recommended daily intake of (RDI) iron and calcium
  • 100% RDI Vitamin C
  • 6% RDI potassium
  • 3% RDI magnesium
  • 25% RDI Vitamin K
  • 10% RDI fiber (Did you know only 3% of Americans get their daily fiber intake?)

Compared to mashed potatoes, it has less than half the calories and has 75% fewer carbs per serving.

So, is mashed cauliflower good for you?  Yes, absolutely!  This is an easy way to add another veggie to your diet, and a cruciferous veggie at that!

How to Make Vegan Cauliflower Mash

Making this oil-free cauliflower mash is a simple process.  Start with a head of cauliflower and cut it in half down the middle.  Cut the leaves off and discard or use them in a salad or stir fry.  Now, don't throw that core away! If you do, you'll be throwing away a large portion of your mashed cauliflower, and that would be sad.  Cut the florets off the core and chop them into 1-inch pieces.  Next, roughly chop the core into slightly smaller pieces.  The core is denser than the florets, so cut these a little smaller so they'll steam at the same rate.

Graphic of how to cut a cauliflower.

Next, add a little water to the bottom of a pan and add a steamer basket with a lid.  Add the cauliflower and steam for about 10 minutes, or until the cauliflower breaks apart easily when pierced with a fork.

Cauliflower in steamer basket.

Add the steamed cauliflower to the bowl of a food processor along with chopped garlic or garlic powder and salt and pepper to taste.  Process until smooth and creamy.  Stir in fresh herbs.  Remove from the food processor and enjoy!

Pureed cauliflower in food processor.

How to Store Cauliflower Mash

Mashed cauliflower will last for up to five days stored in an airtight container in the refrigerator.  But, it's so good that I bet you won't have any leftovers!

Can I use Cauliflower Rice to Make Cauliflower Mash?

If you want to skip chopping a whole head of cauliflower, you can use cauliflower rice in its place.  To cook, add 2 pounds of cauliflower rice to a saucepan and just barely cover with water.  Bring to a boil, then reduce to a simmer and cover, and cook for 10 minutes, or until cauliflower is tender.  Drain and puree as directed above.

What to serve with Vegan Cauliflower Mash

Serve this cauliflower mash with:

  • Lentil Loaf
  • Grilled Portobellos
  • Chickpea Salad
  • Maple-Mustard Roasted Brussels Sprouts
  • Gluten Free Wild Rice Stuffing
Oil free Cauliflower Mash in bowl with chopped scallions on top.
Vegan Cauliflower Mash

Vegan Cauliflower Mash

Vegan cauliflower mash is a healthy alternative to mashed potatoes.  This mashed cauliflower takes 20 minutes to make and creates a beautiful side dish for any meal.  
5 from 1 vote
Print Pin Rate
Course: Side Dish
Cuisine: American
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Servings: 4 servings
Calories: 37kcal

Equipment

  • Food Processor

Ingredients

  • 1 head cauliflower*
  • ¼ teaspoon garlic powder or 3 cloves minced garlic
  • salt & pepper to taste
  • 2 tablespoons green onion, parsley, or other fresh herbs, minced (optional)

Instructions

  • Cut the cauliflower head in half down the middle.  Cut the leaves off and discard, or use them in a salad or stir fry.  Cut the florets off the core and chop them into 1 inch pieces.  Next, roughly chop the core into slightly smaller pieces.  The core is denser than the florets, so cut these a little smaller so they’ll steam at the same rate.
    How to cut a cauliflower
  • Add a little water to the bottom of a pan and place a steamer basket with a lid on top.  Add the cauliflower and steam for about 10 minutes, or until the cauliflower breaks apart easily when pierced with a fork.
    Cauliflower in steamer basket
  • Add the steamed cauliflower to the bowl of a food processor along with chopped garlic or garlic powder and salt and pepper to taste.  Process until smooth and creamy.  Stir in fresh herbs. Enjoy!
    Pureed cauliflower

Notes

*Cauliflower rice can be used in place of a head of cauliflower.  To cook: add 2 pounds of cauliflower rice to a saucepan and just barely cover with water.  Bring to a boil, then reduce to a simmer and cover and cook for 10 minutes, or until cauliflower is tender.  Drain and puree as directed above.

Nutrition

Calories: 37kcal | Carbohydrates: 7g | Protein: 3g | Fat: 1g | Saturated Fat: 1g | Sodium: 44mg | Potassium: 441mg | Fiber: 3g | Sugar: 3g | Vitamin A: 168IU | Vitamin C: 72mg | Calcium: 34mg | Iron: 1mg

Disclosure: This post contains Amazon affiliate links that earn me a small commission, at no additional cost to you. I only recommend products I personally use and love or think my readers will find useful.

More Side Dishes

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  • Loaded Vegan Potato Nachos
  • Baked Lentil Falafel with Beetroot
  • Wild Rice Stuffed Acorn Squash
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Head shot of Sarah Pilley.

Hi! I’m Sarah and I’m so excited you stopped by! I am a vegan recipe developer and bring a love for food and sustainability to Alternative Dish. My focus is on creating easy recipes that are friendly to those with food sensitivities and allergies. I believe everyone can enjoy healthy, delicious, plant-based food. 

More about me →

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Head shot of Sarah Pilley.

Hi! I’m Sarah and I’m so excited you stopped by! I am a vegan recipe developer and bring a love for food and sustainability to Alternative Dish. My focus is on creating easy recipes that are friendly to those with food sensitivities and allergies. I believe everyone can enjoy healthy, delicious, plant-based food. 

More about me →

Popular Recipes

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  • Avocado Key Lime Pie (Vegan, Gluten Free)
  • Flourless Chickpea Brownies: Vegan & Gluten Free
  • Cauliflower Ceviche
  • Oil-Free Baked Sweet Potato Fries
  • How to Make Almond Flour (or Any Seed or Nut Flour)

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