Keto Cauliflower Mashed Potatoes | My vegan darling

These Keto Cauliflower Mashed Potatoes are made with cauliflower, garlic, and vegan butter for a delicious vegan, gluten-free, and low-carb side dish at your next holiday meal. Made in less than 20 minutes!

Bowl of Cauliflower Puree with Fresh Chives and Vegan Butter

Let’s get one thing straight.

Although I call this recipe Cauliflower Mashed Potatoes, there are absolutely no potatoes in this recipe. This cauliflower puree is actually just mashed cauliflower – a healthier, low-carb alternative to everyone’s favorite side dish.

This mashed cauliflower recipe is incredibly rich, creamy, and decadent while also being perfect for your keto Thanksgiving dinner. This is a recipe that the whole family can and will absolutely love.

The best of all? This cauliflower side dish can be made in less than 20 minutes with just a handful of ingredients.

Why wouldn’t you make it during the holidays?


Recommended Ingredients and Equipment

This easy Thanksgiving side dish requires just a handful of ingredients that you probably already have on hand. Otherwise, you can easily pick them up at your local grocery store.

Here. is all you need.

Ingredients for cauliflower puree measured and placed on a marble counter.

Disclosure: This post may contain affiliate links.

Notes on ingredients

  • Cauliflower – This is the main ingredient in this recipe so make sure to use fresh cauliflower. Frozen cauliflower won’t give you the right taste or texture.
  • Garlic – Use fresh garlic cloves. I don’t recommend substituting with garlic powder.
  • Vegetables soup – Feel free to use your favorite store-bought option or make your own vegetable stock at home.
  • Vegan Butter- Look for a high-quality, non-hydrogenated vegan butter. I recommend either Earth Balance or Miyoko.
  • Vegetable milk – Any neutral-flavored, unsweetened milk, such as soy, cashew, or macadamia milk, will work.

Recommended equipment

You will need a good chef’s knifea large pot, a culinary robot or a blender, cutting boardAnd basic kitchen utensils. (<


Step by step instructions

Step One – Chop and Cook the Cauliflower

Left: Chopped cauliflower on a wooden cutting board.  Right: Chopped cauliflower and garlic cloves in a small saucepan.

Cut the cauliflower into small florets of equal size.

In a large saucepan, bring 4 cups of vegetable stock to a boil. Add the chopped cauliflower and whole garlic cloves and boil for 15 minutes, until the florets are easily pierced with a fork.

Boiled cauliflower and garlic cloves in a saucepan on a cutting board.

Drain the cooked cauliflower and garlic in a fine sieve.

Step Two – Mix the Cauliflower

Side by side images of cauliflower and garlic in a blender.  Left: unblended.  Right: Blended and smooth.

Transfer the cauliflower and garlic to a blender or food processor with the rest of the ingredients. Blend for 1 to 2 minutes until it has the consistency of mashed potatoes.

Pro tip: Depending on the size of the cauliflower, you may need to add 1 to 2 tablespoons of plant-based milk while processing. Add about 1 to 2 teaspoons at a time until you get the right consistency.

Serve immediately with vegan butter, fresh chives, salt and pepper.

Finished cauliflower puree in a large white bowl with a spoon

Serve and store

Portion – Serve hot with freshly ground pepper, butter, fresh chives and vegan parmesan.

Storage – This recipe is best fresh. I don’t recommend making more than you intend to serve. If you have leftovers, store them in an airtight container in the refrigerator for up to 24 hours.

Tips and tricks

  1. If you prefer a consistency (and less mess!), you can use a potato masher or hand blender.
  2. Taste and adjust seasonings as desired. This recipe is just a guideline as seasonings will depend on the size of your cauliflower.
  3. I recommend Violife Parmesan for this recipe. I add about ¼ cup of this parmesan to the cauliflower puree as well as on top. It’s creamy, melty and tastes exactly like I remember parmesan tasting. If you do not have access to Violife, you can do your own parmesan or omit it altogether.
  4. Consider adding this to your holiday meal. Serve it with Mushroom sauce.

Cauliflower versus potatoes

This keto cauliflower mash is rich, creamy, delicious, and tastes very similar to mashed potatoes. Potatoes and cauliflower aren’t that different in texture, nor do they have much flavor, and both absorb the flavors around them.

But when it comes to both, cauliflower is the healthier option.

  • Cauliflower is the low carb option. Potatoes have a glycemic index above 75, making them a high glycemic index food. Cauliflower, on the other hand, is between 0 and 15 on the glycemic index. This is important to keep in mind for people with diabetes or pre-diabetes. And I recommend all vegans consider low glycemic options, as our diet generally tends to be high in carbohydrates.
  • 1 cup of potatoes is 115 calories, compared to 27 calories for cauliflower.
  • Cauliflower is rich in antioxidants, important vitamins and minerals, and many nutrients.

Don’t get me wrong, I LOVE mashed potatoes. But as I get older, I need to consider healthier alternatives and for that reason, I’m grateful for this alternative.


Frequently asked questions

Aconcerning Is mashed cauliflower healthier than mashed potatoes?

Potatoes have a glycemic index above 75, making them a high glycemic index food. Cauliflower, on the other hand, is between 0 and 15 on the glycemic index. This is important to keep in mind for people with diabetes or pre-diabetes.

Cauliflower is also a low-calorie option. 1 cup of potatoes is 115 calories, compared to 27 calories for cauliflower.

What size cauliflower should I use?

It really depends on how many people you’re feeding. One head of cauliflower contains between 4 and 6 cups of florets. Aim for medium-sized cauliflower, taste and adjust seasonings accordingly.

Can I make this recipe in an Instant Pot?

For sure! Place the trivet in the bottom of your Instant Pot. Add the cauliflower, garlic and vegetable stock to the Instant Pot. Close the lid and seal. Using the manual setting, set to high pressure for 5 minutes. Once ready, perform a quick pressure release according to the manufacturer’s instructions.


More Vegan Holiday Recipes

Check out all my vegan party recipes for more inspiration

Instant Pot Cauliflower Mashed Potatoes

These Keto Cauliflower Mashed Potatoes are made with cauliflower, garlic, and vegan butter for a delicious vegan, gluten-free, and low-carb side dish at your next holiday meal. Made in less than 20 minutes!

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Preparation time: 5 minutes

Cooking time: 5 minutes

Total time: ten minutes

Servings: 6 servings

Calories: 84kilocalories

Ingredients

  • 1 big head of cauliflower, seeded and roughly chopped
  • 4 cloves garlic, peeled
  • 1 cup vegetables soup
  • ¼ cup vegan parmesan, optional
  • 2 teaspoon non-dairy butter, I recommend Earth Balance
  • 1 teaspoon sea ​​salt
  • 1-2 teaspoon unsweetened soy milk, if necessary
  • pepper
  • 2 little chive, chopped

Instructions

  • Cut the cauliflower into small florets of equal size. In a large saucepan, bring 4 cups of vegetable stock to a boil. Add the chopped cauliflower and whole garlic cloves and boil for 15 minutes, until the florets are easily pierced with a fork.

  • Pass the cauliflower/garlic through a colander and transfer it to a blender or food processor. Add the parmesan (if using), butter and salt. Blend until almost smooth so it resembles mashed potatoes. Add the vegetable milk, 1 tbsp. at a time, if necessary.
  • Serve immediately with freshly cracked pepper, chives and melted butter.

Remarks

Serve and store – Serve hot with freshly ground pepper, butter, fresh chives and vegan parmesan. This recipe is best fresh. I don’t recommend making more than you intend to serve. If you have leftovers, store them in an airtight container in the refrigerator for up to 24 hours.
Recipe Tips

  1. If you prefer a thicker consistency (and less mess!), you can use a potato masher or a hand blender.
  2. Taste and adjust seasonings as desired. This recipe is just a guideline as seasonings will depend on the size of your cauliflower.

Frequently asked questions
What size cauliflower should I use? It really depends on how many people you’re feeding. One head of cauliflower contains between 4 and 6 cups of florets. Aim for a large cauliflower, taste and adjust seasonings accordingly.
Variants – If you wish, you can make this recipe in an Instant Pot. Place the trivet in the bottom of your Instant Pot. Add the cauliflower, garlic and vegetable stock to the Instant Pot. Close the lid and seal. Using the manual setting, set to high pressure for 5 minutes. Once ready, perform a quick pressure release according to the manufacturer’s instructions.

Nutrition

Calories: 84kilocalories | Carbohydrates: 2g | Protein: 2g | Fat: 7g | Saturated fat: 2g | Cholesterol: 5mg | Sodium: 958mg | Potassium: 12mg | Vitamin A: 180UI | Vitamin C: 0.9mg | Calcium: 75mg | Iron: 0.1mg

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