The Best Cheesy Vegan Cauliflower Mash

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

A luxurious, dairy-free mash packed with umami flavor from nutritional yeast and garlic, blending into pure silkiness with no potatoes needed. This american-inspired vegan (low carb) ready in about 30 minutes pairs cauliflower, almond milk, nutritional yeast for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 120 calories and feeds 6, so it slots cleanly into a low-carb week and pairs well with cauliflower rice or roasted green vegetables. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

★ 4.4 (10 ratings) Prep: 10 min Cook: 20 min Serves 6 American cuisine 120 cal/serving
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Ingredients

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Instructions

  1. Step 1: Place 2 large heads of cauliflower florets in a large pot and cover with water. Bring to a boil, then reduce heat and simmer for 15 minutes until very tender when pierced with a fork.
  2. Step 2: Drain cauliflower thoroughly in a colander, reserving 1/4 cup of cooking water. Return cauliflower to the pot and add 2 tbsp olive oil, 1/2 tsp garlic powder, 1/2 tsp onion powder, 1/4 tsp salt, and 1/4 tsp black pepper.
  3. Step 3: Using a potato masher, mash the cauliflower until smooth, adding 1/4 cup reserved cooking water and 1/4 cup nutritional yeast until creamy.
  4. Step 4: Continue mashing until no lumps remain and the texture is velvety, adding more reserved water if too thick.
  5. Step 5: Transfer to a serving bowl and garnish with a sprinkle of nutritional yeast before serving.

Frequently asked questions

How long does The Best Cheesy Vegan Cauliflower Mash take to make?

Total time is about 30 minutes (10 min prep + 20 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover The Best Cheesy Vegan Cauliflower Mash?

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep cauliflower from drying out.

Can I substitute ingredients in The Best Cheesy Vegan Cauliflower Mash?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale The Best Cheesy Vegan Cauliflower Mash for a different number of people?

The recipe is written for 6 servings. Multiply each ingredient by (your serving target / 6). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

Is The Best Cheesy Vegan Cauliflower Mash vegan?

Yes — this recipe is tagged vegan, low carb based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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