Creamy Garlic Mashed Cauliflower Recipe

Vegan mashed cauliflower is a satisfying comfort-food side and a low‑carb alternative to traditional mashed potatoes. This post also includes simple instructions for roasting garlic to add rich, mellow flavor.

Recipe originally published September 21, 2011

TABLE OF CONTENTS – Jump to any section:

1. Vegan Mashed Cauliflower
2. How To Make Mashed Cauliflower
3. How To Roast Garlic
4. Mashed Cauliflower Ingredient Variations
5. Meal Prep and Storage Tips
6. More Vegan Cauliflower Recipes
7. Mashed Cauliflower Recipe

Low carb comfort food

Vegan mashed cauliflower has become my go‑to low‑carb comfort side. It requires just a few simple ingredients and a straightforward method, but it delivers the creamy, savory satisfaction you usually expect from mashed potatoes.

Cauliflower is wonderfully versatile — it soaks up flavors beautifully and works in many forms: roasted, riced, air‑fried, seared into a “steak,” or mashed into a silky side. It’s high in fiber and nutrients, and when prepared well it makes a light, satisfying base for many meals. I make mashed cauliflower often for weeknight dinners and meal prep; it pairs perfectly with roasted vegetables, stews, and grain bowls.

How to make this recipe

There are two easy ways I cook the cauliflower: steaming or boiling. A stacked bamboo steamer fits two chopped heads neatly, but a large pot of boiling water works just as well. If you’re short on time, frozen florets or riced cauliflower are a convenient shortcut.

Key step: once the cauliflower is cooked and cool enough to handle, press or squeeze out as much excess water as you can. Removing that moisture is essential for creamy, not watery, mashed cauliflower.

To finish the texture you prefer, choose one of these methods:

Textured mash: Use a potato masher for a rustic, slightly chunky finish.
Smooth purée: Blend with an immersion blender, blender, or food processor until silky.

While mashing, add dairy‑free milk, vegan butter, salt, and pepper to taste. Roasted garlic gives the mash a deep, mellow garlic flavor — just squeeze the soft cloves from their skins and stir them in.

For convenience, frozen florets or pre‑riced cauliflower can reduce prep time and make this recipe even quicker.

How To Roast Garlic

Roasted garlic is an easy way to add rich, sweet garlic flavor to many dishes. I roast garlic often to spread on bread, mix into sauces, or fold into mashed cauliflower. Follow these simple steps for soft, buttery cloves:

Preheat the oven to 400 °F.
Trim the top off each garlic bulb to expose the cloves.
Place whole bulbs on a sheet of foil or in a small baking dish.
Drizzle with olive oil so the exposed cloves are coated.
Wrap the bulbs in foil or cover the dish.
Roast at 400 °F for about 40 minutes, until the cloves are very soft and golden.

Once cool, squeeze the roasted cloves from their skins and stir them into your mash for a mellow garlic boost.

Ingredient Variations

Add protein: Stir in a drained can of cannellini or Great Northern beans for extra body and protein. Use light‑colored beans if you prefer a whiter mash.
Boost the flavor and creaminess: Mix in a scoop of hummus, dairy‑free cream cheese, or a spoonful of vegan cheese to deepen flavor and create a richer texture.
Herbs and spices: Fresh chives, parsley, smoked paprika, or a touch of nutritional yeast all make excellent additions.

Experiment with these options to tailor the mash to your meal and taste preferences.

Meal Prep and Storage

Mashed cauliflower stores well in the refrigerator for about 3–4 days. I often make a double batch for the week: cool the mash, transfer it to an airtight glass container, and refrigerate. Reheat gently on the stovetop or in the microwave, adding a splash of dairy‑free milk if it needs loosening.

This mash also freezes acceptably for longer storage; pack into a freezer‑safe container and thaw overnight in the fridge before reheating.

More Vegan Cauliflower Recipes

If you enjoy this mash, try other cauliflower dishes like roasted cauliflower steaks, cauliflower “fried rice,” and riced cauliflower bowls for varied, plant‑based meals.

Did You Make This Recipe?

Follow spabettie on Instagram and tag photos with #spabettie — I love seeing your remakes and variations!

Yield: 8 servings

Mashed Cauliflower

5.0 Stars (55 Reviews)

a tasty low carb alternative to mashed potatoes. straight up comfort food you will crave.

Prep Time
10 minutes

Cook Time
25 minutes

Total Time
35 minutes

Ingredients

2 heads fresh cauliflower, greens removed and trimmed
⅓ – ½ cup dairy free milk (start with ⅓ and add to reach desired creaminess)
2-3 tablespoons vegan butter
1 teaspoon sea salt
2 teaspoons fresh cracked black pepper
1 bulb roasted garlic

Instructions

Chop or break cauliflower into small, even pieces.
Steam, roast, or boil until very tender, about 20–25 minutes.
Drain and cool slightly, then press or squeeze out excess moisture.
Return cauliflower to the pot, add milk, vegan butter, salt, and pepper, and mash to the texture you like.
Stir in roasted garlic cloves; for a smoother result, purée in a blender or food processor in batches.
Transfer to a serving bowl and serve warm.

Notes

Diet: dairy, soy, gluten, and potato free — vegan and low carb.

Adding milk: start with ⅓ cup dairy‑free milk and add by the tablespoon until you reach the consistency you prefer.

For extra protein: add one drained can of cannellini or Great Northern beans.
Flavor boosts: fold in hummus, dairy‑free cream cheese, or vegan cheese for extra creaminess and depth.

HOW TO ROAST GARLIC

Trim the top from a garlic bulb, drizzle with olive oil, wrap in foil, and roast at 400 °F for about 40 minutes until soft. Squeeze the cloves from their skins and add them to the mash.

about Kristina:

Kristina is spabettie — she discovered her love of cooking early and launched spabettie in 2010 to share approachable vegan recipes and kitchen tips. Her recipes focus on vibrant, satisfying plant‑based food.

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