Vegan Mashed Cauliflower (Buttery & Low Carb)

Vegan Mashed Cauliflower is so buttery & creamy! Roasting the cauliflower first infuses a depth of flavour and ensures for a solid mashed cauliflower texture. It’s infused with roasted garlic and is an incredible side dish option!

Years ago, I tried making mashed cauliflower and hated it. Years later (thank God) I decided to try again but with a different method – this time I would roast it. Well, friends, I’m here to tell you that this Mashed Cauliflower is ABSOLUTELY phenomenal! You need, need to make this dish. It’ll totally change the way you view cauliflower (if you don’t love cauliflower) or make you fall deeper in love with it (if you’re like me and already love it)! 

Let me be clear. I am not here aiming to make vegan mashed cauliflower a mashed potato replacement. I love mashed potatoes too.  They are two totally different vegetables and I feel deserve to be treated differently as a result. For example, I would never try and roast a potato before mashing it. Sometimes when I do these recipes that also happen to be low carb people can view them as me bashing the other. No way! 

What does Mashed Cauliflower Taste Like?

That being said, if you’re looking for a low carb option for your holiday table and beyond (or before – like tonight’s dinner), mashed cauliflower is here to save the day. It’s buttery, creamy, smooth and light while also the delightful flavours of roasted garlic infused into it. It’s like a whipped dream come true. My personal favourite way to enjoy it is hot with my favourite gravy on that. 

How to make Mashed Cauliflower 

Making mashed cauliflower is pretty straight forward. First, you need to cook the cauliflower in a way that’ll make the mashing process easier. I didn’t boil mine but instead roasted mine. I felt it added a lot of depth of flavour and textural elements to it. You could, of course, boil yours though.  After it’s cooked, don’t let it cool. Add in the hot cauliflower, melted hot butter and hot coconut milk and seasonings into a food processor and blend. Blend blend blend. I blended mine until it was nice and smooth and creamy, which was about 3  to 5 minutes straight for me. Unlike potatoes, the chances of your cauliflower getting gummy are low, so as long as you’re keeping an eye on it, it should be fine.

By the way, it doesn’t taste like coconut milk. It tastes like heaven.  

Tips for making the best Vegan Mashed Cauliflower 

• Hot tip – roast! I really loved this process because I also feel like it eliminates the potential for your cauliflower to be runny (cringe – we don’t want that at all!!). 
• Amp up the seasonings. If you want yours to be way more seasoned, add more seasonings! Whatever you usually add to your mashed potatoes you can add here. 
• Don’t overmix. While I ran my food processor for a long time to see if I would have any gummy issues and didn’t, don’t over mix. Mix it until it’s the consistency you desire, and no longer. 

How many carbs are in Mashed Cauliflower?

This recipe is 8g of carbs and 5.3g of net carbs. If you want more info on what that means, be sure to check out our FAQ page.

I hope you enjoyed this dish, friends! Mashed cauliflower is a great low carb side dish option and of course, mashed potato “alternative” if you need it! But truthfully, it’s just plain delicious. I did my happy dance in the kitchen every time I heated it up. You know my happy dance matters. Eat up and enjoy friends! 

Enjoy friends! If you make this post about Vegan Mashed Cauliflower please snap a photo and tag #lowcarbveganrecipes on Instagram! We’d also love if you would leave a comment below, and give the recipe a rating! Thanks so much! P.S. Want more vegan recipes? Check out my blog Jessica in the Kitchen!

Yield: 5-6

Vegan Mashed Cauliflower (Buttery & Low Carb)

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Vegan Mashed Cauliflower is so buttery & creamy! Roasting the cauliflower first infuses a depth of flavour and ensures for a solid mashed cauliflower texture. It's infused with roasted garlic and is an incredible side dish option!

Prep Time 15 minutes

Cook Time 20 minutes

Total Time 35 minutes

Ingredients

• 3 to 4 cups of cauliflower florets (1lb 11oz)
• 2 teaspoons olive oil
• 4 cloves garlic, skins still on but slightly smashed
• 1 teaspoon sea salt
• 3 tablespoons vegan butter
• 3/4 cup to 1 cup coconut milk
• optional but delicious add ins: dried parsley, chives, black pepper

Instructions

1. Preheat your oven to 450 F/230 C. Prepare a baking sheet by lining it with a silicone baking sheet or greased foil.
   
2. Remove florets from the cauliflower (aka don't use the stem). Drizzle the cauliflower with the olive oil and rub all over. Place on the lined baking sheet. Add the smashed garlic (skins still on) on the baking sheet. The skins help to prevent it burning; you'll remove thee afterwards. Roast for 20 minutes in the oven.
   
3. Remove the cauliflower and don't let cool. Add the roasted cauliflower, the garlic (skins remove), and the sea salt into a food processor
   
4. In a microwave (or on stove top if you prefer), add the vegan butter to the coconut milk and microwave for about 45 seconds until both are hot and the butter is melted. Add it to the food processor.
   
5. Turn on the food processor to high to blend everything together. Blend for about 3-4 minutes, stopping to scrape down all the sides. If you need it, add in the last 1/4 cup of the coconut milk to get the mashed cauliflower even creamier and smooth. Just watch it so it's your desired texture.
   
6. Your mashed cauliflower should be smooth and creamy when you're done. Taste test and add more salt, depending on your taste. Blend again until all incorporated. Serve with veggies and crackers and enjoy!

Nutrition Information:

Yield:

6

Serving Size:

1
Amount Per Serving: Calories: 150Total Fat: 12.9gSaturated Fat: 10.1gTrans Fat: 0gUnsaturated Fat: 4gSodium: 432mgCarbohydrates: 8gFiber: 2.7gSugar: 2.5gProtein: 3.2g

Want more vegan recipes? Check out my blog Jessica in the Kitchen!