Vegan Creamy Mashed Cauliflower

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Nutritional Info
  • Servings Per Recipe: 3
  • Amount Per Serving
  • Calories: 110.3
  • Total Fat: 4.1 g
  • Cholesterol: 0.0 mg
  • Sodium: 343.8 mg
  • Total Carbs: 15.6 g
  • Dietary Fiber: 7.3 g
  • Protein: 5.9 g

View full nutritional breakdown of Vegan Creamy Mashed Cauliflower calories by ingredient
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A non dairy alternative to mashed potatoes! A non dairy alternative to mashed potatoes!
Number of Servings: 3


    1 medium - large cauliflower head, thoroughly washed and cut into small florets
    1/4 teaspoon salt, divided into halves
    2 tablespoons non dairy margarine
    2 tablespoons vanilla soy milk
    1/2 teaspoon garlic powder (1 garlic glove if you want to use a food processor)
    1/4 teaspoon dried thyme
    Ground pepper to taste


Season as you like!

You can use a food processor if you like. If using a food processor, you can substitute 1 clove of minced garlic for the garlic powder.

To ensure a head of cauliflower is completely cleaned, I submerge the uncut head in a large bowl of hot water with 3 tablespoons of either lemon juice, vinegar or salt for 10 minutes. Then I remove the cauliflower head, and rinse thoroughly.


1. Bring large pot of water and half of salt (1/8 teaspoon) to boil.
2. Place cauliflower in boiling water and cover.
3. Cook until cauliflower if tender and soft.
4. Remove cauliflower from water and drain all excess water.
5. Place cauliflower in a bowl with a masher, or a food processor. Add remaining ingredients -- salt, non dairy margerine, soy milk, garlic (powder if using a masher, fresh clove if you would like and are using a food processor), thyme, and pepper.
6. Combine ingredients until thoroughly mixed, and consistency is similar to mashed potatoes.
7. Season to taste.

Serving Size: 3 servings

Number of Servings: 3

Recipe submitted by SparkPeople user JENKNITS.

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