Title-Garlic Mashed Cauliflower
| |

Garlic Mashed Cauliflower

There’s something about a bowl of creamy Garlic Mashed Cauliflower that is both comforting and satisfying. And if you’re looking for a vegan, low-carb alternative to mashed potatoes, this dish might just be the answer! This easy vegan garlic mashed cauliflower recipe is packed with flavor, full of healthy ingredients, and comes together in no time. With just a few simple steps and minimal ingredients, you can have a delicious and nutritious side dish on the table in under 30 minutes. Best part? It’s so tasty that even non-vegans will want seconds!

Garlic Mashed Cauliflower: Satisfyingly Easy, Creamy, and Delicious!


Easy Garlic Mashed Cauliflower: Creamy and Delicious!
Garlic Mashed Cauliflower



This recipe for Vegan Garlic Mashed Cauliflower is a delicious and nutritious way to enjoy your favorite comfort food. With its creamy, rich texture, this vegan-friendly dish tastes just like traditional mashed potatoes, but with significantly fewer calories. Plus, garlic mashed cauliflower is easy to make and can be enjoyed as a side or as a main meal.


All you need is 2 heads of cauliflower, some extra virgin olive oil, almond milk, minced garlic, salt and pepper to taste, and a food processor. After steaming or boiling the cauliflower florets for about 8 minutes until soft, simply add all of the ingredients together in the food processor or blender and blend to desired consistency. Serve warm with fresh herbs on top for an added flavor boost and voila! You have yourself a hearty meal that’s both flavorsome and healthy!

Health Benefits

Cauliflower is a nutrition powerhouse that should also be celebrated for its many health benefits. It is an excellent source of vitamin C and contains powerful antioxidants to help protect cells from damage. It is also a good source of dietary fiber, potassium, folate, and vitamins B6, E, and K. Cauliflower is low in calories, carbs, and fat making it an ideal food for people trying to manage their weight.


Eating cauliflower regularly can boost the immune system by helping fight off infections due to its potential antibacterial properties. Its high levels of choline make it beneficial for brain function while also supporting heart health by helping reduce inflammation in the body as well as potentially lowering cholesterol levels. All these benefits highlight why consuming cauliflower more often could be just what your diet needs!


Cauliflower: Packed Full of Vitamins and Minerals!
Cauliflower: Packed Full of Vitamins and Minerals!


Fun Facts!

Did you know that cauliflower isn’t just white? There are multiple varieties of the popular cruciferous vegetable, each with its own unique hue. Orange cauliflower contains high levels of beta-carotene and purple and green varieties get their color from an anthocyanin. Not only unique in looks but also in taste, these new colors offer a nutty flavor and a firmer texture than their traditional white counterpart. Cauliflowers aren’t just for the dinner table either, as they can be used for natural food dyes found in many dishes, snacks, or drinks. Whether you choose them for their looks or flavor, vegetables have never been so appealing!


Colors of the rainbow!
Colors of the rainbow!


Garlic Mashed Cauliflower


Garlic Mashed Cauliflower

Are you looking for a flavorful and healthy comfort food alternative? Look no further than this deliciously vegan, Easy Garlic Mashed Cauliflower! This tasty dish combines the creaminess of mashed potatoes with the nutritional benefits of cauliflower. Plus, it's easy to make and requires minimal ingredients. Whether you're trying to introduce more plant-based meals into your diet or just want something new for your weekly meal rotation, this flavorful gluten-free recipe is sure to leave everyone at the table coming back for seconds!
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Appetizer, Side Dish
Cuisine American
Servings 6 servings
Calories 135 kcal


Let’s gather the ingredients!

  • 2 heads cauliflower
  • 4 tbsp extra virgin olive oil
  • 4 cloves garlic minced
  • ½ tsp kosher salt to taste
  • 1 pinch black pepper to taste
  • cup almond milk unsweetened


Let’s Begin!

  • Cut the cauliflower into even florets, then boil them in a large pot filled with boiling water on medium-high heat, until very tender.
  • Remove from heat, then strain the florets. Set aside uncovered to cool slightly.
  • In a small skillet over medium heat, saute the garlic in olive oil for 2-3 minutes or until just slightly browned. Turn off the heat, and set aside.
  • Using a food processor, puree the cooked cauliflower until smooth or a little bit chunky, depending on your preference. Add the almond milk slowly while blending.
  • Transfer the blended cauliflower to a large bowl, then add half of the garlic oil and half of the salt and pepper. Mix until well combined.
  • Taste and adjust seasoning to your preference as needed.
  • Transfer to a bowl or serving platter, then drizzle with more garlic oil. Garnish with chives or other herbs.
  • Serve warm, and enjoy with family and friends!


Calories: 135kcalCarbohydrates: 10gProtein: 4gFat: 10gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 7gSodium: 270mgPotassium: 581mgFiber: 4gSugar: 4gVitamin A: 0.3IUVitamin C: 93mgCalcium: 63mgIron: 1mg
Keyword Cauliflower, Easy to Make, Garlic, Health Benefits, Healthy, Mashed Cauliflower, Vegan
Tried this recipe?Let us know how it was!


For More Mini Meal Recipes


I’ve provided a list of Mini Meals that I’m sure you’ll love! For more Mini Meal recipes perfect for any occasion or craving, be sure to check out our extensive collection. There’s something for everyone!


1. Green Olive Tapenade

2. Whipped Feta with Marinated Olives

3. Caramelized Onion and Garlic Dip

4. Fresh Vegetable Spring Rolls

5. Roasted Cauliflower Tacos


Let’s Wrap It Up


Garlic mashed cauliflower is a delicious, healthy option for a side or main dish. Blast roasted garlic brings out the sweetness of the cauliflower with its nutty flavor while using grass-fed butter gives this option a creamy and indulgent finish. This recipe takes just 30 minutes to make, which makes it a great go-to for busy weeknights. Preparing garlic mashed cauliflower adds invaluable nutrition to your diet, as it is loaded with vitamin C, dietary fiber, and fatty acids. With minimal ingredients and effort and maximum health benefits, this dish stands out among all vegetable sides! We encourage you to try making this classic and share pictures of your final creation with us! Let us know what you think!


Connect With Us


To make sure you don’t miss any recipes, remember to subscribe to our email newsletter which will be delivered to your inbox every week. ? In addition to this, if you are looking for delicious vegan recipes, visit Vegan Globetrotter! They also publish a lot of health tips as well as helpful kitchen tips! In addition to this, if you are looking for delicious baking recipes, visit Best Baking Tips! They also publish a lot of healthy baking recipes! Check them out!


Read More


Butternut Squash Galette


Mushrooms and Herbs on Toast


Eggplant and Red Pepper Spread (Zacuscă)


Mini Broccoli Tarts


Baked Vegan Zucchini Quiche

Similar Posts

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating