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Mashed Cauliflower (Vegan)

This vegan mashed cauliflower is super easy to make. It has a garlic flavour and is a great alternative to mashed potatoes.
Total Time30 mins
Course: Side Dish
Cuisine: Vegan
Keyword: cauliflower, mashed cauliflower
Servings: 4
Calories: 103kcal
Author: Bree Sheree


  • 1 large head cauliflower (5-6 cups chopped florets)
  • 1 tablespoon almond milk
  • 2 tablespoons tahini
  • 3 tablespoons nutritional yeast
  • ¼ teaspoon garlic powder
  • ¼ teaspoon ground black pepper


  • Chop your cauliflower into florets. Do not include the core and the leaves.
  • Add your cauliflower to a medium-sized pot and fill it with water. Place on the stove and boil until the cauliflower is very soft. It should be easily pierced with a fork.
  • Drain the water from the pot, then put the cooked cauliflower into a food processor or high-power blender.
  • Blend until the cauliflower has reached your desired texture. I like mine to still have some small cauliflower pieces as opposed to being completely smooth. If you blend it too much, it will be perfectly smooth like a pudding, which I personally don’t like, but it’s all about personal preference.
  • Scoop the mashed cauliflower into a mixing bowl and mix in all remaining ingredients. I mix by hand to avoid over-mashing the cauliflower in my blender.


If you have difficulty getting the cauliflower to blend, you can add a bit more almond milk, but don’t overdo it or else it will become too thin and liquidy.
Makes approximately 2 cups of mashed cauliflower. One serving is ½ cup. 


Calories: 103kcal | Carbohydrates: 11g | Protein: 7g | Fat: 5g | Saturated Fat: 1g | Sodium: 51mg | Potassium: 577mg | Fiber: 5g | Sugar: 3g | Vitamin C: 70mg | Calcium: 47mg | Iron: 1mg