5 from 102 votes
Vegan Mashed Cauliflower (Keto| Low-Carb)
Vegan Mashed Cauliflower delivers a smooth, creamy low-carb side by boiling cauliflower tender in vegetable broth and water, then pureeing it with vegan butter and fresh thyme. The result mimics traditional mashed potatoes with a light texture and subtle herbal notes. Seasoned with salt and black pepper, this cauliflower mash offers a vegan, keto-friendly alternative that pairs well with various main dishes.
Prep Time
5 mins
Cook Time
20 mins
Total Time
25 mins
Servings:
3
servings
Calories:
119 kcal
Course:
Lunch, Dinner
Cuisine:
American
Ingredients
- 1 cup vegetable broth plus 1 cup water
- 1 cup water plus 1 cup water
- 1 teaspoon salt plus more to taste
- 1 head cauliflower cut into 1/2-inch pieces (don't worry about keeping florets intact
- 2 Tablespoons vegan butter cut into chunks
- 1 teaspoon fresh thyme chopped
- black pepper freshly ground, to taste
Instructions
- In a large pot, bring the broth, water and salt to a boil. Add the cauliflower; bring back to a boil. Cover and reduce the heat to low and steam for 20 minutes, or until cauliflower is very tender.
- Use a slotted spoon to transfer the cauliflower to a food processor. Add 3 tablespoons of vegetable broth/water from the pot, along with the vegan butter. Process until smooth.
- Taste and adjust seasoning with salt and freshly ground pepper. Add thyme and process until just combined.
Cup of Yum
Notes
- Use pre-packaged riced cauliflower to save preparation time; reduce boiling time to about 10 minutes accordingly.
- Avoid colored cauliflower varieties like purple, as they may affect texture and consistency.
- For added flavor, lightly sauté broccoli in vegan butter before boiling or try roasting it.
- Ensure cauliflower is very tender before pureeing to achieve a smooth, creamy texture.
Nutrition Information
Calories
119kcal
(6%)
Carbohydrates
11g
(4%)
Protein
4g
(8%)
Fat
8g
(12%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
2g
(12%)
Monounsaturated Fat
4g
(20%)
Trans Fat
1g
(50%)
Sodium
1207mg
(50%)
Potassium
579mg
(12%)
Fiber
4g
(16%)
Sugar
4g
(8%)
Vitamin A
199IU
(4%)
Vitamin C
93mg
(103%)
Calcium
46mg
(5%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 3 servings
Amount Per Serving
Calories 119
% Daily Value*
| Calories | 119kcal | 6% |
| Carbohydrates | 11g | 4% |
| Protein | 4g | 8% |
| Fat | 8g | 12% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 4g | 20% |
| Trans Fat | 1g | 50% |
| Sodium | 1207mg | 50% |
| Potassium | 579mg | 12% |
| Fiber | 4g | 16% |
| Sugar | 4g | 8% |
| Vitamin A | 199IU | 4% |
| Vitamin C | 93mg | 103% |
| Calcium | 46mg | 5% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.