Dinner
Creamy Cauliflower Mash
Give cauliflower a creamy turn with this plant-based mash. Serve it as a vegetable side alongside your favorite dinner.
Creamy Cauliflower Mash
Check off ingredients as you go. Apron optional. Appetite encouraged.
What you'll need
Let's get cooking!
Estimated nutrition
Per quarter of the batch, using an 840 g large cauliflower head, 3.5 fresh garlic cloves (10.5 g), unsweetened almond milk and Earth Balance Unsalted Buttery Sticks. Optional garnish and unmeasured pepper are excluded. Uses fresh garlic, not garlic powder.
- Calories
- 109 kcal
- Protein
- 4.3 g
- Carbohydrate
- 11.5 g
- Fat
- 6.3 g
- Fiber
- Not estimated
- Sugars
- Not estimated
- Sodium
- 75 mg
- Saturated fat
- 2.3 g
Calculated from USDA FoodData Central profiles, manufacturer labels where listed, and estimated household measures. Values vary with brands, measurements and portions. The serving controls scale the ingredient list; these per-serving estimates stay the same.
Ingredients behind the estimate
| Ingredient | Calculation basis |
|---|---|
| 1 large head of cauliflower (or frozen cauliflower florets) | 840 g · Cauliflower, raw ↗︎ |
| 3-4 cloves of fresh garlic (or 1 tsp of garlic powder) | 10.5 g · Garlic, raw ↗︎ |
| 1/4 cup plant-based milk (like almond, soy, or oat) | 65.5 g · Beverages, almond milk, unsweetened, shelf stable ↗︎ |
| 2 tablespoons vegan butter | 28 g · Earth Balance Unsalted Buttery Sticks, 78% Vegetable Oil Spread ↗︎ |
| Black pepper, to taste | Unmeasured seasoning not included; added salt changes sodium. |
| Optional garnish: chives, truffle infused sea salt, or vegan parm | Optional topping, garnish, dip or serving accompaniment not included. |
Nutrition is an estimate, not a laboratory analysis. Excluded ingredients are listed above; adding them changes the totals.
Kitchen notes, swaps & the story
Perfect for fooling the kiddos into loving their veggies, and a genius way to satisfy those mashed potato cravings – without the extra carbs! 🚫🍞 This delicious mash tastes just as good (if not better!) than the classic, and it's waiting to be the star of your next plant-powered plate. 🌱💪
Pair this cauliflower mash with your favorite plant protein and steamed veggies, and voilà – you’ve got yourself a meal that’s as nutritious as it is delicious. Veginners, get ready to mash things up! 🍽️🎉
- Garnish and Serve: Garnish with chopped chives or vegan parm, if desired. Serve warm with your favorite plant protein and some steamed veggies. I love Meati mushroom steaks!
Note: These values are approximate and can vary based on the specific brands and quantities of ingredients used. Cauliflower, as a cruciferous vegetable, offers a host of health benefits, including vitamins, minerals, and antioxidants!
After you've whipped up this creamy Cauliflower Mash, drop a comment below and let me know: Could you tell the difference? 🤔 Does it satisfy your mashed potato cravings just as well? I'm super curious to hear if you're planning to make this swap more often.
Plus, I've got a fun challenge for you: Try fooling your friends or family with this healthy twist (I personally love doing this, lol 😄). It's all about inspiring our loved ones to embrace healthier choices, right? Let's spread the plant-based love! 💚 Can't wait to read your stories. 💌
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