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Vegan Mashed Cauliflower with Kale


This vegan mashed cauliflower with kale, onion and mushrooms makes a healthy and delicious side dish any night of the week.

A bowl of mashed cauliflower with kale and mushrooms sitting on a grey napkin on a white surface.

Love mashed potatoes but looking for an alternative? Cauliflower mash makes a great option! Especially this version that’s loaded with kale, mushrooms, onions and garlic for a flavour-packed side everyone will love.

This dish is such a great way to vary your vegetable intake too. Cauliflower is packed with nutrients and this is a delicious way to enjoy it.

Recipe Features

  • Dietary Needs: This recipe is vegan, gluten-free, nut-free and can be made oil-free.
  • Nutrition Features: Low in fat, low-carb, keto and paleo-friendly.
  • Try mashed cauliflower as an alternative to mashed potatoes at Thanksgiving or Christmas.
  • Makes an excellent healthy side dish for a variety of mains.
  • This recipe keeps well so can be made up to 4 days in advance and reheated as needed during the week.
  • Easy to customize with whatever veggies and seasonings you have on hand.

Ingredient Notes

  • Cauliflower: You’ll need 1 large head of cauliflower, 2 small ones or about 1.5 kg.
  • Olive Oil: To make the recipe oil-free, this can be substituted with broth or water for cooking.
  • Garlic: I like to blend whole cloves of garlic into the cauliflower mash and saute additional garlic with the mushrooms and onions.
  • Onion: White, yellow or red onion all work.
  • Mushrooms: Don’t like mushrooms? No problem. Just leave them out!
  • Kale: Also optional or try it with spinach instead.

Cauliflower Seasonings: If you’re just making the mashed cauliflower and not the veggies, try adding nutritional yeast, sour cream or cream cheese, butter or cashew cream when you blend the cauliflower to add creaminess and flavour.

How to Make Mashed Caulilofwer

Step 1: Cook the cauliflower. The cauliflower can be boiled, steamed or cooked in an Instant Pot.

To boil the cauliflower, add it to a large pot of boiling water for 6 minutes. To steam, you’ll need about 15 minutes.

Once it’s fork tender, drain it well to remove excess water and then let it sit for 10 minutes.

Quick Tip: Letting the cauliflower stand for 10 minutes allows excess water steam off so you don’t end up with watery mashed cauliflower.



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