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Cauliflower Mash

Yields4 ServingsPrep Time10 minsCook Time10 minsTotal Time20 mins

This is a great recipe for everyone who would like to add more vegetables to their diet, for those who would like to replace starchy potatoes, because they are on a diet or for those who look for a grain alternative to add to their dishes. It is easy to prepare, only requires a handful of ingredients and can be eaten on its own or accompanying a meal.

Why replace traditional mashed potatoes with cauliflower mash? Cauliflower is full of vitamins [vitamin C, B6, K, B9], minerals [calcium, phosphorus, potassium, magnesium] and it contains fibre. It has more protein and fibre than potatoes, which on the contrary contain more than 4 times more carbs, mostly in the form of starch. The difference shows in the calorie count as well: cauliflower has 25 Kcal/100 gr whereas potatoes come in at 87 Kcal/100 gr.

The recipe shows the vegan option, but you can add a pinch of butter and/or milk for the taste of course if you are omnivore or vegetarian.


Ingredients - Vegan Version
 1 head of cauliflower
 1 garlic clove
 2 tsp finely chopped herbs [thyme, rosemary, sage]
 1 pinch salt & pepper
 1 tbsp olive oil
Ingredients - Optional
 1 dash vegan cooking creme
 1 pinch nutmeg

Trim the leaves off the cauliflower and cut off the florets. Rinse the florets under water, if needed.


Add about an inch of water to a pot and bring to boil. Reduce the heat to a 4, add the cauliflower and steam for about 6-8 minutes. [If you have a steam insert for your pot, perfect, if not - this will do.] To keep the majority of the nutrients and to not boil your veggies to death, we want to steam or slow cook them.


While the cauliflower is steaming, heat the olive oil in a small pan on medium heat. Add the minced garlic and cook for 30 seconds to enhance the aroma and to have the olive oil take on the taste, then remove from the heat.


Remove the steamed cauliflower from the pot, drain the water from the pot, then add the cauliflower back in. Add the olive oil, garlic, salt, peppers, chopped herbs and any optional ingredients.


If you want your mash to be chunky, use a potato masher, if you rather have it creamy, use a handheld blender instead to mash the cauliflower. Serve fresh and enjoy!

Nutrition Facts

Servings 4