Vegan Mashed Cauliflower (Buttery & Low Carb)

By Jessica Hylton - - Updated
Vegan Mashed Cauliflower is so buttery & creamy! Roasting the cauliflower first infuses a depth of flavour and ensures for a solid mashed cauliflower texture. It’s infused with roasted garlic and is an incredible side dish option!
Top down view of mashed cauliflower in a bowl with a spoon.
Years ago, I tried making mashed cauliflower and hated it. Years later (thank God) I decided to try again but with a different method – this time I would roast it. Well friends, I’m here to tell you that this Mashed Cauliflower is ABSOLUTELY phenomenal! You need, neeeeed to make this dish. It’ll totally change the way you view cauliflower (if you don’t love cauliflower) or make you fall deeper in love with it (if you’re like me and already love it)! 
Let me be clear. I am not here aiming to make mashed cauliflower a mashed potato replacement. I love mashed potatoes too.  They are two totally different vegetables and I feel deserve to be treated different as a result. For example, I would never try and roast a potato before mashing it. Sometimes when I do these recipes that also happen to be low carb people can view them as me bashing the other. No way! 
Stirring cauliflower mash in a blender.
That being said, if you’re looking for a low carb option for your holiday table and beyond (or before – like tonight’s dinner), mashed cauliflower is here to save the day. It’s buttery, creamy, smooth and light while also the delightful flavours of roasted garlic infused into it. It’s like a whipped dream come true. My personal favourite way to enjoy it is hot with my favourite gravy on that. 

Overhead view of vegan cauliflower mash in a bowl with a spoon.

How to make Mashed Cauliflower 

Making mashed cauliflower is pretty straight forward. First, you need to cook the cauliflower in a way that’ll make the mashing process easier. I didn’t boil mine but instead roasted mine. I felt it added a lot of depth of flavour and textural elements to it. You could of course boil yours though. 
Then, don’t let it cool. Add in the hot cauliflower, melted hot butter and hot coconut milk and seasonings into a food processor and blend. Blend blend blend. I blended mine until it was nice and smooth and creamy, which was about 3  to 5 minutes straight for me. Unlike potatoes, the chances of your cauliflower getting gummy are low, so as long as you’re keeping as eye on it, it should be fine. By the way, it doesn’t taste like coconut milk. It tastes like heaven. 
A bowl of cauliflower mash next to a blue cloth.

Tips for making the best Mashed Cauliflower 

  • Hot tip – roast! I really loved this process because I also feel like it eliminates the potential for your cauliflower to be runny (cringe – we don’t want that at all!!). 
  • Amp up the seasonings. If you want yours way more seasoned, add more seasonings! Whatever you usually add to your mashed potatoes you can add here. 
  • Don’t overmix. While I ran my food processor for a long time to see if I would have any gummy issues and didn’t, don’t over mix. Mix it until it’s the consistency you desire, and no longer. 
I hope you enjoyed this dish friends! Mashed cauliflower is a great low carb side dish option and of course, mashed potato “alternative” if you need it! But truthfully, it’s just plain delicious. I did my happy dance in the kitchen every time I heated it up. You know my happy dance matters. Eat up and enjoy friends! 
Vegan mashed cauliflower in a white bowl.

Vegan Mashed Cauliflower

Roasting the cauliflower first adds a depth of flavour and ensures a perfect mashed cauliflower texture that's always creamy, never watery.
by: Jessica in the Kitchen
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings 5 servings
Course Sides
Cuisine American
  • 3 to 4 cups of cauliflower florets 1lb 11oz
  • 2 teaspoons olive oil
  • 4 cloves garlic skins still on but slightly smashed
  • 1 teaspoon sea salt
  • 3 tablespoons vegan butter
  • 3/4 cup to 1 cup coconut milk
  • optional but delicious add ins: dried parsley chives, black pepper


  • Preheat your oven to 450 F/230 C. Prepare a baking sheet by lining it with a silicone baking sheet or greased foil.
  • Remove florets from the cauliflower (aka don't use the stem). Drizzle the cauliflower with the olive oil and rub all over. Place on the lined baking sheet. Add the smashed garlic (skins still on) on the baking sheet. The skins help to prevent it burning; you'll remove thee afterwards. Roast for 20 minutes in the oven.
  • Remove the cauliflower and don't let cool. Add the roasted cauliflower, the garlic (skins remove), and the sea salt into a food processor.
  • In a microwave (or on stove top if you prefer), add the vegan butter to the coconut milk and microwave for about 45 seconds until both are hot and the butter is melted. Add it to the food processor.
  • Turn on the food processor to high to blend everything together. Blend for about 3-4 minutes, stopping to scrape down all the sides. If you need it, add in the last 1/4 cup of the coconut milk to get the mashed cauliflower even creamier and smooth. Just watch it so it's your desired texture.
  • Your mashed cauliflower should be smooth and creamy when you're done. Taste test and add more salt, depending on your taste. Blend again until all incorporated. Serve with veggies and crackers and enjoy!
How to store: Store leftover mashed cauliflower in an airtight container in the refrigerator for 2 to 3 days. Reheat it in the microwave or on the stovetop on low, adding a bit of coconut milk to thin it out.
How to freeze: Place the mashed cauliflower in an airtight container and freeze for up to 3 months. You can warm it in the microwave from frozen, or let it thaw in the refrigerator and warm it on the stovetop or in the microwave.


Calories: 148kcal | Carbohydrates: 5g | Protein: 2g | Fat: 14g | Saturated Fat: 8g | Sodium: 542mg | Potassium: 264mg | Fiber: 1g | Sugar: 1g | Vitamin A: 321IU | Vitamin C: 30mg | Calcium: 24mg | Iron: 1mg
by Jessica

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Recipe Rating


  1. Panhandler says:

    microwave time?

    • Gavin | Jessica in the Kitchen says:

      Hi Panhandler It’s 45 seconds thank you so much for reading!

  2. Cookie says:

    5 stars
    YUM!! I remember being about 10 years old, and my mom tricking me into eating “mashed potatoes” that was really cauliflower! I actually didn’t tell the difference as a was really yummy!! Love the taste!

    • Jessica says:

      Oh that’s so smart that your mom did that!! I’m so happy to hear that Cookie!!

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