Healthy mashed cauliflower – creamy and keto friendly

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Healthy mashed cauliflower recipe – As a homeschooling mom, and a WAHM, I always find myself at a loss by dinner prep time. Meal preparation is not my strong point, but I am working on it.  This blog post is my Day 1 of the Ultimate Blog Challenge, as well as a commitment to take my family’s health more seriously – starting with what’s on our plates. I’m all about quick and easy recipes, which is why I will share this creamy, vegan cauliflower mash first.

This flavorful, healthy mashed cauliflower pairs well with any plant-based protein, or beef, pork, fish, and chicken (for the non-vegans). Plus, it takes less than 30 minutes to prepare and cook. It is perfect for those busy weeknights when you want to get a healthy dinner on the table without too much fuss.

Due to some minor allergies, I rarely take milk, especially in its pure form. If you do not have a problem with dairy, feel free to sub the almond milk in the recipe with full cream milk.

Healthy mashed cauliflower recipe

Healthy mashed cauliflower - creamy and vegan

This creamy vegan cauli-mash is always a winner in our home during our Lenten Fasts (another reason I am drawn to easy vegan recipes).

Tip: Since the recipe calls for garlic cloves (among other ingredients), steaming it together will cauliflower will remove the garlic’s raw edge and also allow it to soften.


Yield: 4Author: Zee

Healthy Mashed Cauliflower

prep time: 10 minscook time: 15 minstotal time: 25 mins

This healthy mashed cauliflower recipe takes less than 30 minutes to prepare, is suitable as a vegan or Lenten Fast side or main dish, and a perfect way to hide the veggies from the picky eaters.


  • 1 cauliflower head (florets only)
  • 2-3 peeled garlic cloves (whole)
  • 2 tbsp olive oil (any oil should do)
  • 2 tbsp almond milk (unsweetened) – I have used coconut cream in the past too.
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • Salt and pepper to taste
  • 3 tbsp chopped fresh chives


  1. 1 Place the cauliflower florets and the garlic cloves into a steamer basket set over a pot of gently boiling water. Cover and steam until the cauliflower is fork-tender, around 15 minutes.
  1. 2 Transfer the cauliflower and garlic to a food processor or blender and add the olive oil, almond milk, garlic powder, and onion powder. Season with salt and black pepper, to taste, and process until smooth and creamy. Taste and adjust the seasonings, as desired.
  1. 3 Transfer to a serving bowl and top with fresh chives before serving.
Created using The Recipes Generator

I prefer to make mashed cauliflower with a food processor or mash it with a fork (the old way). I find that a blender over processes the mash to a point of liquidizing it. It can still work though as long as you are diligent about it.

Cauliflower mash with cream

This healthy mashed cauliflower recipe is much easier to make and does not need a lot of ingredients.  You can make it Keto or low calorie by choosing a low or full-fat cream cheese as an ingredient.

So, there you go! One step towards an organized meal prep routine for our families.  Steam some peas, and also include your preferred source of protein and you have a balanced dinner for your family.

Have you tried any of these healthy mashed cauliflower recipes lately? Feel free to pin, tweet or share.

healthy mashed cauliflower

Another healthy mashed cauliflower – cauliflower mashed in cream cheese, and sprinkled with salt and pepper for taste.


  1. Ginia April 1, 2019
  2. Jeanine Byers April 1, 2019

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