0 from 102 votes
Vegan Mashed Cauliflower (Keto| Low-Carb)
This delicious cauliflower mash tastes so good you won’t believe it’s healthy. Serve with thyme for an earthy zest and for a low calorie side dish that will fill you up!
Prep Time
5 mins
Cook Time
5 mins
Total Time
25 mins
Servings: 3 servings
Calories: 119 kcal
Course:
Lunch , Dinner
Cuisine:
American
Ingredients
- 1 cup of vegetable broth + 1 cup water
- 1 teaspoon of salt, plus more to taste
- 1 head of cauliflower, cut into 1/2-inch pieces (don't worry about keeping florets intact)
- 2 Tablespoons of vegan butter, cut into chunks
- 1 teaspoon of chopped fresh thyme
- freshly ground black pepper, 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
- Save time and prep: By using pre-packed riced cauliflower. Adjust the cooking time accordingly (around 10 minutes boiling).
- Avoid colored cauliflower: We've tried with purple cauliflower, and the texture/consistency was just 'off.'
- To boost the favor: You can lightly sauté the broccoli in a little vegan butter before boiling it (or roast it).
- Don't undercook the cauliflower: you want it super tender (almost mushy) to become smooth and creamy vegan mashed cauliflower.
Nutrition Information
Calories
119kcal
(6%)
Carbohydrates
11g
(4%)
Protein
4g
(8%)
Fat
8g
(12%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
2g
Monounsaturated Fat
4g
Trans Fat
1g
Sodium
1207mg
(50%)
Potassium
579mg
(17%)
Fiber
4g
(16%)
Sugar
4g
(8%)
Vitamin A
199IU
(4%)
Vitamin C
93mg
(103%)
Calcium
46mg
(5%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 3servings
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.