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.
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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.
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.
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
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
More vegetable mash and purée recipes
If you like this you might also like:
Did you know that you can eat cauliflower leaves too? Find out how to make roasted cauliflower leaves.
Ingredients
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.
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.
2. When soft drain the cauliflower.
3. Using the same saucepan heat a tablespoon of vegan butter until melted. Add 2 cloves of chopped garlic and fry for 30 seconds.
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.
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
Equipment
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
Nutrition
Pin mashed cauliflower for later
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