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Vegan Garlic Mashed Cauliflower
5 from 36 votes

Vegan Garlic Mashed Cauliflower

Vegan Garlic Mashed Cauliflower uses steamed cauliflower blended with garlic sautéed in vegan butter or olive oil, seasoned with salt and pepper, and thinned with almond milk to create a creamy, dairy-free alternative to traditional mashed potatoes. The garlic adds a mild pungency while the texture remains smooth with a subtle buttery taste.

Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
Servings: 6 (3/4-cup servings)
Calories: 134 kcal
Course: Side Dish
Cuisine: Vegan

Ingredients

CAULIFLOWER
  • 2 heads cauliflower
  • 4 Tbsp vegan butter or olive oil
  • 3-4 cloves garlic minced
  • ~1/2 tsp salt to taste, sea salt
  • 1 pinch black pepper
  • ¼ - ½ cup almond milk to help with pureeing, unsweetened plain
FOR GARNISH optional
  • parsley or chives, fresh
  • vegan parmesan cheese

Instructions

    Cup of Yum
  1. Cut cauliflower into even florets and steam in a large pot with a steamer basket (covered) until very tender - about 15-20 minutes depending on size of pot and cauliflower florets. Remove from heat and set aside uncovered to cool slightly.
  2. In the meantime, sauté the garlic in the vegan butter in a small skillet over medium-low heat for 2-3 minutes or until just slightly browned (be careful not to burn). Or, you can keep your garlic raw for a punchier, stronger garlic flavor! Turn off heat and set aside.
  3. Transfer half of the cauliflower to a food processor (or use an immersion blender to purée cauliflower in a pot or saucepan) and process until puréed. (The amount of cauliflower you’re able to purée at once will vary based on the size of your food processor). Then add half of the garlic butter as well as half of the salt and pepper and process until well combined.
  4. Taste and adjust flavor as needed, adding more salt and pepper to taste, garlic for intense garlic flavor, vegan butter for buttery flavor, or almond milk to help the cauliflower purée. Note: You could even blend in a little nutritional yeast to add cheesy flavor, or vegan cream cheese for more creaminess (optional).
  5. Transfer to a mixing bowl or serving platter and cover to keep warm. Then repeat this blending and seasoning process until all the cauliflower is whipped and seasoned.
  6. Garnish with herbs and vegan parmesan cheese (optional), and another sprinkle of salt and pepper and serve hot. Store leftovers covered in the refrigerator up to 3-4 days, or 1 month in the freezer. Reheat in the microwave or on the stovetop in a saucepan until hot.

Notes

  • For an oil-free version, substitute roasted garlic for sautéed garlic and omit the vegan butter, adding more almond milk during pureeing to achieve desired creaminess.
  • The recipe yields about 4½ cups of mashed cauliflower, suitable for several servings.
  • Nutrition information is an estimate based on moderate garlic and almond milk amounts without optional ingredients.

Nutrition Information

Serving 1servings Calories 134 (7%) Carbohydrates 14.5g (5%) Protein 5.5g (11%) Fat 7.6g (12%) Saturated Fat 5.7g (29%) Sodium 330mg (14%) Potassium 850mg (18%) Fiber 5.6g (22%) Sugar 5.4g (11%)

Nutrition Facts

Serving: 6 (3/4-cup servings)

Amount Per Serving

Calories 134

% Daily Value*

Serving 1servings
Calories 134 7%
Carbohydrates 14.5g 5%
Protein 5.5g 11%
Fat 7.6g 12%
Saturated Fat 5.7g 29%
Sodium 330mg 14%
Potassium 850mg 18%
Fiber 5.6g 22%
Sugar 5.4g 11%

* Percent Daily Values are based on a 2,000 calorie diet.