Low Carb Vegan Cauliflower Mash Recipe – How to make the best easy creamy mashed cauliflower potatoes side dish with garlic and olive oil. 

Vegan Cauliflower Mash 

Cauliflower mash is one of my favorite low carb side dishes. It’s tastes better than it’s carby counterpart and is so easy to flavor with all kinds of tasty ingredients that the dish will appeal to those who are a fan of cauliflower. (And maybe event those who aren’t!)  

Using cauliflower florets in place of regular potatoes means that the beautiful side dish has fewer carbs while still being a creamy, dreamy side dish that’s full of flavor and essential dietary fiber. 

In this instance I went for a vegan version, infusing the cauliflower mash with garlic and olive oil. It’s also the perfect side dish alternative to traditional mashed potatoes, especially to balance carb heavy dishes during the holiday season time of year. 

How To Make Cauliflower Mash 

To make vegan cauliflower mash is really easy. All you need is a head of cauliflower and some other simple ingredients to flavor the finished delicious vegan mash with.  

Start by chopping the cauliflower into small cauliflower florets. Then, move to a saucepan, cover with water, bring up to the boil and simmer until easily mashable. 

I opted to add a clove of garlic or three in with the cauliflower in the simple recipe. So that they would soften along with the cauliflower and then be easily mashed in, while adding in plenty of tasty flavor. 

If you’re making the mashed cauliflower potatoes recipe to serve with a holiday meal and will have the oven on already, you can of course swap for blending roasted garlic cloves into the mash, for an even deeper garlicky flavor. 

Once the cauliflower is fork tender and ready to be mashed, you can add in your choice of extra virgin olive oil or a dairy free milk such as almond milk or even vegan butter or vegan sour cream and mash until creamy. If you include dairy in your diet then you can of course pour in a splash of dairy milk or heavy cream as well. 

You can also add in your seasoning to taste to the key ingredients. Choose from sea salt and black pepper, fresh herbs such as fresh rosemary or fresh chives, and you could also add in a few shakes of garlic powder for even more of a garlic flavour punch. 

Your new favorite side dish can also be made cheesy by sprinkling over a little parmesan or a dairy free alternative such as a little nutritional yeast. 

I simply use a potato masher to mash the cooked cauliflower until smooth. You can feel free to carefully use an immersion blender or even hand blender to mash to a silky smooth puree. 

This vegan cauliflower mash is perfect to meal prep as a side dish with vegan sausages so you can enjoy a veggie friendly bangers and mash dish.

Low Carb Vegan Cauliflower Mash Recipe

• 1 Head of Cauliflower
• 2-3 Fresh Garlic Cloves
• 1-2 Tablespoon Extra Virgin Olive Oil
• Sea Salt & Black Pepper, to taste 

1. Chop the cauliflower up into small florets and peel the raw garlic cloves, but leave them whole.
2. Place the chopped cauliflower and garlic into a large pot, cover with water and add salt and pepper, to taste. 
3. Bring up the the boil, reduce to a simmer and cook until the cauliflower is easily mashable – about 15 to 20 minutes. 
4. Remove the boiled cauliflower from the heat, drain the water away, add the extra virgin olive oil and mash, adding more olive oil or a dairy free milk or cream for a creamier texture.
5. Taste to see if you’d like to add more seasoning or olive oil and then serve, storing any leftovers in an airtight container to enjoy within a couple of days. 

You can also mash through your healthier alternative creamy ingredients of choice from almond milk, coconut milk, coconut cream, cashew cream or vegan cream cheese for an extra creamy best cauliflower mash dish that’s loaded with comfort food ingredients. 

Yield: 4

Low Carb Vegan Cauliflower Mash Recipe

Print

Easy mashed cauliflower with garlic and olive oil.

Prep Time 5 minutes

Cook Time 20 minutes

Total Time 25 minutes

Ingredients

• 1 Head of Cauliflower
• 2-3 Garlic Cloves
• 1-2 Tablespoon Extra Virgin Olive Oil
• Salt & Pepper, to taste

Instructions

1. Chop the cauliflower up into small florets and peel the garlic cloves, but leave them whole.
2. Place the cauliflower and garlic into a large saucepan, cover with water and add salt and pepper, to taste. 
3. Bring up the the boil, reduce to a simmer and cook until the cauliflower is easily mashable - about 15 to 20 minutes. 
4. Remove from the heat, drain the water away, add the extra virgin olive oil and mash.
5. Taste to see if you'd like to add more seasoning or olive oil and then serve.

Nutrition Information:

Yield:

4
Amount Per Serving: Calories: 49Total Fat: 3.6gCarbohydrates: 4gFiber: 1.7gSugar: 1.6gProtein: 1.4g

Mashed Cauliflower Recipe Video

Here’s the video where I shared a full day of healthy, comforting vegetarian friendly meals, including how to make the easy side dish. Hit play below or click here to watch on YouTube. 

More Easy Vegetarian Recipes:

Cashew Alfredo Sauce

Cauliflower Rice Risotto

No Bake Peanut Butter Cookies

Strawberry Chia Seed Jam

Vegetarian Mushroom Stroganoff

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