• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer

Cook Veggielicious

  • HOME
  • RECIPES
    • Breakfast and brunch
    • Light meals and savoury snacks
      • Salads
      • Soups
    • Main meals
      • Curries
    • Side dishes
    • Sweet treats
    • Veg Box SOS
  • About
  • Subscribe
  • SEASONAL VEG GUIDES
menu icon
go to homepage
subscribe
search icon
Homepage link
  • RECIPES
  • ABOUT
  • SUBSCRIBE
  • SEASONAL VEG GUIDES
×

Home » Recipes » Side dishes

Mashed cauliflower

Jump to Recipe Print Recipe
mashed cauliflower in bowl
cauliflower mash in bowl
mashed cauliflower in bowl

Creamy mashed cauliflower is a delicious and healthy side dish that’s suitable for vegans and vegetarians. A great way to add an extra portion of vegetables to your diet.

mashed cauliflower in bowl

As an Amazon Associate I earn from qualifying purchases. Please read my full disclosure for more information.

Whether you're looking for ideas for how to use a cauliflower, a low carb side dish or simply ways to eat more vegetables, mashed cauliflower is for you.

It's a bit like mashed potato - but healthier.

I can't honestly say that it tastes exactly like mashed potato - it doesn't because it's made with cauliflower, not potato!

But it is delicious and is a great alternative that me and my family enjoy on a regular basis.

mashed cauliflower in bowl

Add flavour to your cauliflower mash

While roasted cauliflower is one of the most delicious ways to serve a vegetable that I've ever tried, boiled or steamed cauliflower can taste a little bland.

To make your cauliflower mash truly delicious it's a good idea to help it along with a few additions.

I've used nutritional yeast (adds a cheesy, nutty taste and is a great source of vitamins for vegans), parsley, garlic and salt and pepper to flavour this caulilfower mash recipe.

mashed cauliflower in bowl

Mash or purée?

I prefer a bit of texture with my cauliflower mash so I choose to use a regular potato masher* when making this recipe.

For a smoother result you may wish to purée your cauliflower florets using a food processor* or blender*.

What to serve with mashed cauliflower

Serve cauliflower mash with any recipe where you'd normally use mashed potato.

It's also delicious with:

  • pies and gravy
  • veggie sausages
  • vegan shepherd's pie
  • Quorn and leek pie
  • greens eg kale and mushroom or sautéed spring greens
  • vegan hotpot
mashed cauliflower in bowl

Special diets

This cauliflower mash recipe is suitable for the following diets:

  • vegan
  • vegetarian
  • gluten free (replace oat milk with an alternative milk if needed)
  • nut free
  • low carb
mashed cauliflower in bowl

More vegetable mash and purée recipes

If you like this you might also like:

  • mashed parsnips
  • butterbean and celeriac mash
  • mashed swede (rutabaga)
  • sweet potato purée
  • Jerusalem artichoke purée

Did you know that you can eat cauliflower leaves too? Find out how to make roasted cauliflower leaves.

Ingredients

ingrediens for mashed cauliflower

For full recipe including ingredients list, quantities and method please see the recipe card at the bottom of the page.

To make mashed cauliflower you will need:

  • 1 medium cauliflower
  • 2 tablespoons butter (I use vegan butter)
  • 2 cloves garlic
  • 2 tablespoons milk (I use oat milk)
  • 1 tablespoon chopped parsley
  • 1 tablespoon nutritional yeast, optional
  • Salt and pepper

How to make mashed cauliflower

For full recipe including ingredients list, quantities and method please see the recipe card at the bottom of the page.

cauliflower florets in saucepan

1. Place the cauliflower florets in a large saucepan and cover with water. Bring to the boil and then simmer for around 10 minutes until soft.

cooked cauliflower florets in colander

2. When soft drain the cauliflower.

butter and garlic in saucepan

3. Using the same saucepan heat a tablespoon of vegan butter until melted. Add 2 cloves of chopped garlic and fry for 30 seconds.

cauliflower in pan with butter and nutritional yeast

4. Remove from the heat and add the cooked cauliflower to the pan along with the other tablespoon of vegan butter, 2 tablespoons oat milk, a tablespoon of nutritional yeast (if using) and salt and pepper to taste. 

cauliflower and masher in saucepan

5. Mash until well combined. If you prefer you can purée the mixture at this stage for a really smooth texture. Sprinkle with flat leaf parsley to serve.

If you have made this recipe and loved it please consider leaving a comment and rating below.

Please do not reproduce this recipe without permission.

mashed cauliflower in bowl

Mashed cauliflower

Creamy mashed cauliflower is a delicious and healthy side dish that’s suitable for vegans and vegetarians. A great way to add an extra portion of vegetables to your diet.
5 from 2 votes
Print Recipe Pin Recipe
Prep Time 5 mins
Cook Time 15 mins
Total Time 20 mins
Course Side Dish
Cuisine British, Vegan
Servings 4
Calories 100 kcal

Equipment

  • Saucepan
  • Masher
  • Measuring spoons

Ingredients
  

  • 1 medium cauliflower broken into florets
  • 2 tablespoons butter separated (I use dairy free butter)
  • 2 cloves garlic crushed or chopped
  • 2 tablespoons milk I use oat milk
  • 1 tablespoon nutritional yeast optional
  • Salt and pepper to taste
  • 1 tablespoon flat leaf parsley finely chopped

Instructions
 

  • Place the cauliflower florets in a large saucepan and cover with water. Bring to the boil and then simmer for around 10 minutes until soft.
  • Drain.
  • Using the same saucepan heat a tablespoon of vegan butter until melted. Add 2 cloves of chopped garlic and fry for 30 seconds.
  • Remove from the heat and add the cooked cauliflower to the pan along with the other tablespoon of vegan butter, 2 tablespoons oat milk, a tablespoon of nutritional yeast (if using) and salt and pepper to taste.
  • Mash until well combined. If you prefer you can purée the mixture at this stage for a really smooth texture.
  • Serve with the chopped flat leaf parsley sprinkled on top.

Notes

Nutritional information is approximate and is intended as a guide only.

Nutrition

Calories: 100kcalCarbohydrates: 9gProtein: 4gFat: 6gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 3gCholesterol: 1mgSodium: 113mgPotassium: 493mgFiber: 3gSugar: 3gVitamin A: 347IUVitamin C: 71mgCalcium: 47mgIron: 1mg
Keyword mashed cauliflower
Tried this recipe?Let us know how it was!

Pin mashed cauliflower for later

mashed cauliflower in bowl

HAVE YOU TRIED THIS RECIPE?

If you loved this recipe why not let me know by leaving a rating and comment below? Alternatively you can let me know on Instagram, Twitter or Facebook.

FREE GUIDE TO ESSENTIAL VEGAN INGREDIENTS

Subscribe to get recipes and news straight to your inbox plus get my FREE guide to essential vegan ingredients.

This post may contain affiliate links. Read my full disclosure for more information.

*Disclaimer: this is an affiliate link meaning that if you buy something after clicking on it I’ll receive a small commission, which I will probably spend on buying more ingredients for recipes! The price to you remains the same. Thanks for supporting Cook Veggielicious. Read my full disclosure.

« Roasted purple sprouting broccoli
Asparagus and pea salad »
  • Share
  • Tweet

Reader Interactions

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




This site uses Akismet to reduce spam. Learn how your comment data is processed.

Primary Sidebar

Welcome to Cook Veggielicious

Mandy Mazliah profile shotHi, I'm Mandy. I'm a vegan food blogger, cook and mum of three. Cook Veggielicious is where I share my easy vegan recipes that anyone can make.

Learn more about me.

  • Email
  • Facebook
  • Instagram
  • Pinterest
  • Twitter

Subscribe and get my free essential vegan ingredients ebook

Essential vegan ingredients ebook

Categories

  • Breakfast and brunch
  • Curries
  • Dips
  • Light meals and savoury snacks
  • Main meals
  • Salads
  • Seasonal vegetable guides
  • Side dishes
  • Soups
  • Sweet treats
  • Veg Box SOS
  • Vegan life

Footer

Disclosure and privacy policy

Contact me

Copyright © 2023 Cook Veggielicious on the Foodie Pro Theme