This quick and easy dairy free cauliflower mash is the perfect side dish that is super light, creamy and tasty. It's only made with 3 ingredients (plus salt) and it's ready in less than 15 minutes. Vegan and low carb.
- The Perfect Low Carb Alternative!
- Why you'll love this recipe more than mashed potatoes:
- How Do You Thicken Cauliflower Mash
- How To Avoid Watery Cauliflower Mash
- How To Make Cauliflower Mash
- Can I use a food processor instead of a hand blender?
- What can I use instead of coconut cream for this recipe?
- How to serve cauliflower mashed potatoes
- Why is mashed cauliflower better than potatoes?
- Other cauliflower dishes:
- Love this recipe? Let's stay connected!
- Dairy Free Cauliflower Mash Recipe (Quick & Easy)
- See what other people think about this recipe!
The Perfect Low Carb Alternative!
If you're looking for a low carb alternative to the traditional mashed potatoes, cauliflower mash is the answer. Cauliflower is one of my go-to ingredients to make low carb recipes. It gives a great consistency whilst keeping the dishes very light. I love it as a side dish with a piece of meat or this slow cooked beef ragu.
Why you'll love this recipe more than mashed potatoes:
Healthy Alternative: If you're looking for a healthier alternative to mashed potatoes, this mashed cauliflower dish is the perfect choice. It's low in carbs and calories, making it a great option for those watching their weight.
Creamy and Delicious: Despite being dairy-free, this cauliflower mash is incredibly creamy and tasty. The combination of cauliflower florets, coconut cream, and olive oil creates a smooth and luscious texture that's just as satisfying as mashed potatoes.
Vegan-Friendly: This recipe is completely vegan, making it suitable for those following a vegan lifestyle. It's a great addition to your plant-based repertoire.
Versatile: You can customize this mashed cauliflower recipe to your liking. Add your favorite seasonings like garlic powder, roasted garlic, or fresh herbs like thyme and chives to enhance the flavor.
Gluten-Free: This dish is naturally gluten-free, making it a safe option for individuals with gluten sensitivities or celiac disease.
Nutrient-Rich: Cauliflower is packed with nutrients, including vitamin C, and is lower in glycemic index compared to potatoes, making it a healthier choice.
Satisfying Side Dish: Whether you're serving it alongside a piece of meat or as a side to other dishes, this cauliflower mash complements a variety of main courses.
Make-Ahead: You can prepare this dish in advance and store it in an airtight container. It reheats well, making it a convenient option for meal planning.
Perfect for Low-Carb Diets: If you're on a low-carb diet, this cauliflower mash is a great way to enjoy a comfort food classic without the excess carbs.
Family Favorite: Even if your family loves mashed potatoes, they might not even notice the difference with this creamy and delicious cauliflower mash.
All you need to make this creamy cauliflower mash are three simple ingredients (plus salt!)
- Cauliflower head, cut into florets (medium size chunks)
- Coconut cream
- Extra virgin olive oil
- Optional: parsley & black pepper to decorate
Tip! If you want to add a bit of cheesy flavour, add a little bit of nutritional yeast!
See recipe card for quantities.
How Do You Thicken Cauliflower Mash
To thicken cauliflower mash like mashed potatoes add one small parsnip per half cauliflower head. One small parsnip adds very little carbs, while it really helps to thicken the mash! You could also use a small potato instead, but potatoes are slightly higher in carbs. You can see a comparison here.
How To Avoid Watery Cauliflower Mash
There's nothing worse than a watery dish! To avoid this mashed cauliflower recipe being watery do these two things:
1) Steam the cauliflower rather than boiling it. If you decide to add parsnip, steam it as well, or boil it and get rid of the excess water.
2) Drain very well all the excess of water. Make sure every extra drop of water is out, before you add the olive oil and coconut cream.
How To Make Cauliflower Mash
Making this low-carb cauliflower mash is super easy by following some simple steps.
Bring water to boil in a large pot (see notes) and use a steamer basket. Add the cauliflower, cover with the lid, and steam for 10 minutes.
Remove all water from the pot, and transfer the cauliflower from the basket to the pot. Add the olive oil, coconut cream, salt and combine all the ingredients with a timber spatula, breaking the cauliflower florets into smaller pieces.
Using a hand blender, blend all the ingredients until you end up with a smooth and creamy texture.
Can I use a food processor instead of a hand blender?
Yes, you can use a food processor instead of a hand blender to make this cauliflower mashed potatoes recipe.
What can I use instead of coconut cream for this recipe?
While coconut cream will give you a creamier texture, you can use alternatives like:
Dairy free milk - such as coconut milk or almond milk.
Vegan sour cream - you could use dairy sour cream if you can tolerate dairy.
Note: I don't recommend substituting for cream cheese because it's too thick.
How to serve cauliflower mashed potatoes
I like to think of serving cauliflower mashed potatoes just like one would serve mashed potatoes!
That means things like topping with salt and pepper, fresh parsley or chives, green onions, vegan butter, or even fresh thyme.
Why is mashed cauliflower better than potatoes?
Cauliflower is better than potatoes if you are watching your weight because:
Lower in Calories and Carbohydrates: cauliflower is a low carb option. Cauliflower has fewer calories and carbohydrates compared to regular potatoes. This can be beneficial for those on low-carb or calorie-restricted diets.
Lower Glycemic Index: Cauliflower has a lower glycemic index than potatoes, meaning it has a smaller impact on blood sugar levels. This can be advantageous for individuals with diabetes or those trying to manage their blood sugar.
More Fiber: Cauliflower is a good source of dietary fiber, which can aid in digestion and promote a feeling of fullness. Potatoes also contain fiber but in lower amounts.
Nutrient Profile: Cauliflower is rich in vitamins C and K, as well as folate and various antioxidants. Potatoes, on the other hand, are a good source of vitamin C, potassium, and vitamin B6. The specific nutrient profile you need may determine which option is better for you.
Other cauliflower dishes:
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This quick and easy dairy free cauliflower mash is super light, creamy and tasty. It's only made with 3 ingredients (plus salt) and it's ready in less than 15 minutes. Vegan and low carb.
½ head of cauliflower, cut into florets (medium size chunks)
6 tablespoons of coconut cream
4 tablespoons of extra virgin olive oil
⅛ tsp of Himalayan pink salt
Bring water to boil in a large pot (see notes) and use a steaming basket. Add the cauliflower, cover with the lid, and steam for 10 minutes.
Remove all water from the pot, and transfer the cauliflower from the basket to the pot.
Add the olive oil, coconut cream, and salt. Combine all the ingredients with a timber spatula, breaking the cauliflower florets into smaller pieces.
Using a hand blender, blend all the ingredients until the consistency is very smooth or as desired.
- Serve with a drizzle of extra virgin olive oil, black pepper, and fresh parsley or chives.
- To thicken cauliflower mash like mashed potatoes add one small parsnip per half cauliflower head.
- You can use a food processor instead of a hand blender to make this cauliflower mashed potatoes recipe.
- Alternatives to coconut cream are: dairy-free milk or vegan sour cream.
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