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Mashed Cauliflower

  • Author: Simple Vegan Blog
  • Prep: 10 mins
  • Cook: 15 mins
  • Total: 25 mins
  • 2-4 1x
  • Side dish
  • Vegan, American

Servings 2-4 1x

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Mashed cauliflower, a delicious and simple side dish, made with just 6 ingredients. It’s so creamy, fluffy and a low carb alternative to mashed potatoes.


  • 1 large head of cauliflower (2 pounds or 900 g)
  • 2 tbsp extra virgin olive oil (optional)
  • 2 cloves of garlic, chopped
  • 2 tbsp milk of your choice, I used unsweetened soy milk
  • 1/2 tsp salt
  • 1/4 tsp ground black pepper


  1. Discard the outer green leaves from the head of cauliflower and also the stem. Chop the cauliflower into small florets and steam them for 10 minutes or until soft. You could also boil them if you want.
  2. In the meanwhile, heat the oil in a skillet and cook the garlic over medium-high heat until golden brown, stirring occasionally. Set aside.
  3. Add all the ingredients to a large bowl and mash with an immersion blender or a potato masher. You can also use a food processor or a regular blender.
  4. If you don’t want to use oil, just cook the garlic in some water or vegetable stock and add more milk or stock (1-2 tbsp or even more if needed) to the large bowl with all the remaining ingredients.
  5. Serve immediately (I topped my mashed cauliflower with some chopped fresh parsley, ground black pepper and extra virgin olive oil) or keep leftovers in an airtight container in the fridge for 3-4 days.


  • Serving Size: 1/4 of the recipe
  • Calories: 110
  • Sugar: 4.5 g
  • Sodium: 347 mg
  • Fat: 7.3 g
  • Saturated Fat: 1.1 g
  • Carbohydrates: 10.3 g
  • Fiber: 4.5 g
  • Protein: 3.8 g