Creamy Mashed Cauliflower (Vegan) will make a delicious side dish that is as comforting and creamy as mashed potatoes. A healthy alternative to mashed potatoes. This recipe is low in fat, high in fiber, dairy-free, and vegan! A perfect side to serve at dinner.
What is Mashed Cauliflower?
Cauliflower is quickly steamed, then mashed with only 4 ingredients creating a smooth and creamy texture.
Here is a recent post about Blanching and Steaming Vegetables, with great tips.
Our mashed cauliflower is made with olive oil, garlic, salt, black pepper, and freshly chopped pasley. It’s very flavorful and very quick to make.
Best of all, it took me only 10 minutes to whip up and serve!
Plus, there is no butter and no cream or milk added in this recipe, making this mashed cauliflower delicious tasting without all the extra calories and fat! … a win-win! 😉
Only extra-virgin olive oil is added instead of butter. This is an original recipe from our mom, and how she made her mashed cauliflower for years; very simple and healthy.
The Benefits of Cauliflower…
- Cauliflower is a powerful vegetable. More commonly known as one of the superfoods, aka part of the cruciferous family of vegetables.
- Cauliflower is an excellent source of vitamins and minerals, containing almost every vitamin and mineral that we need. And especially it’s loaded with Vitamins C, B and K and B6.
- It is naturally high in fiber! Fiber is important because it feeds the healthy bacteria in your gut that help reduce inflammation and promote digestive health in our bodies.
- Cauliflower is weight loss friendly and incredibly easy to add to your diet.
- Not only is it low in fat, but it also contains antioxidants and phytonutrients that can protect against cancer.
- Basically, cauliflower is a vegetable that provides a high amount of nutrients for a small number of calories. One cup of raw cauliflower = 25 calories. And that’s a Bonus!
How To Make Creamy Mashed Cauliflower?
For this recipe, you will need the following ingredients:
Ingredients Needed for Mashed Cauliflower (*full recipe card below)
1 medium cauliflower- cord, chopped
3 garlic cloves – crushed
2 Tbsp. extra virgin olive oil
1 Tbsp. water, if needed
salt & fresh ground pepper
2 Tbsp. finely chopped parsley
Optional: your favorite gravy, heated for serving
Directions for Mashed Cauliflower (step-by-step):
1. Rinse, core, and chop cauliflower. Boil or steam cauliflower with garlic in a pot with 1 inch of water for about 5 minutes, or until tender.
2. Drain well, then transfer to a blender or food processor and puree to a smooth texture. I used a hand-held immersion to whip the cauliflower.
3. Add olive oil and chopped parsley and mix until well combined. If the texture is too thick, add in 1 tablespoon of water. Season with salt and pepper to taste.
4. Transfer to a serving bowl and serve.
Optional: Serve with your favorite gravy on the side. Serves 4 to 6
Cook’s NOTES and TIPS…
- You can add more garlic flavor to this cauliflower dish, just sprinkle some garlic powder into the mixture while blending, and to your taste.
- Keep in mind, I used an electric immersion hand-held blender to mash the cauliflower. But you can mash them with a potato masher or with a hand-held electric mixer. All are fine to use with this recipe.
You can serve mashed cauliflower alone or serve it with some of your favorite gravy on top; which is how my family loves it. Adding some brown gravy on top is a great little trick to get the little ones to eat our mashed cauliflower.
It’s how I got my kids to try it when they were young. And they love it ever since!
….Thanks for Pinning!
Also, try our Mashed Cauli-Potatoes! It too is creamy, smooth with the cauliflower cleverly hidden among the mashed potatoes!
Plus, our 10 Healthy Vegetable Soups are quick, easy, and vegan too!
MORE TASTY Recipes for Cauliflower!
- Baked Cauliflower Wings
- Italian Cauliflower Salad
- Baked Cheesy Cauliflower Casserole
- Pasta with Creamy Cauliflower
- Roasted Cauliflower Au Gratin
- Potato-Cauliflower Soup
Prep Time 4 minutes
Cook Time 6 minutes
Total Time 10 minutes
- 1 medium cauliflower- cord, chopped
- 2 Tbsp. extra virgin olive oil
- 1 Tbsp. water, if needed
- salt & fresh ground pepper
- 2 Tbsp. finely chopped parsley
- Optional: beef gravy, heated for serving
- Rinse, core, and chop cauliflower.
- Boil or steam the cauliflower and garlic in a pot with 1 inch of water, covered with a lid and for about 5 minutes, or until tender. Test the cauliflower with a fork to check for tenderness.
- Drain and transfer to a blender or food processor and puree to a smooth texture. I used a hand-held immersion to whip the cauliflower.
- Add olive oil and parsley and mix until well combined. If the texture is too thick, add in 1 tablespoon of water. Season with salt and pepper to taste.
- Transfer to a serving bowl and serve.
- Optional: Serve with your favorite brown gravy on the side.
- Serves 4 to 6
Yield:4 to 6 servings
Serving Size:1 cup
Amount Per Serving: Calories: 100Total Fat: 7.2gCarbohydrates: 8.5gFiber: 3.7gSugar: 3.5gProtein: 3.1g
|Serving size: 1 cup|
|Amount per serving|
|% Daily Value*|
|Total Fat 7.2g||9%|
|Saturated Fat 1g||5%|
|Total Carbohydrate 8.5g||3%|
|Dietary Fiber 3.7g||13%|
|Total Sugars 3.5g|
|Vitamin D 0mcg||0%|
|*The % Daily Value (DV) tells you how much a|