Close up view of Vegan Cauliflower Mash

Vegan Cauliflower Mash

  • Author: Michelle Minnaar
  • Prep Time: 15 minutes
  • Cook Time: 15 minutes
  • Total Time: 30 minutes
  • Yield: 4 1x


A vegan cauliflower mash is a fabulous substitute to those heavy traditional mashes. You’ll need cauliflower, almond milk, roasted garlic and seasoning.



  • 4 garlic cloves, peeled and chopped [optional]
  • 5ml (1 tsp) olive oil
  • 1 medium cauliflower, washed and cut into florets
  • 60ml (4 tbsp) almond milk
  • 15ml (1 tbsp) Dijon mustard


  1. [Optional] Gently fry the garlic in the olive oil until browned and tender. Set aside.
  2. Boil the cauliflower in salted water until just tender. Drain.
  3. Return the cauliflower to the pot and mash, along with the garlic and splashes of milk until a mash forms.
  4. Serve as you would do with plain potato mash.


  • If you have roasted garlic at hand, you can add it to the cauliflower.
  • Using a food processor will result in a puree, like in the photos. For a rougher texture, mash the cauliflower by hand.
  • Category: Side Dish
  • Cuisine: American


  • Serving Size: 1 serving
  • Calories: 59
  • Sugar: 1.2 g
  • Sodium: 55 mg
  • Fat: 5 g
  • Saturated Fat: 3.4 g
  • Carbohydrates: 3.4 g
  • Fiber: 1.2 g
  • Protein: 1.2 g