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Vegan Cauliflower Mash
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5 from 1 vote

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.  
Prep Time10 mins
Cook Time10 mins
Total Time20 mins
Course: Side Dish
Cuisine: American
Servings: 4 servings
Calories: 37kcal


  • Food Processor


  • 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)


  • 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


*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.


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