Creamy Cauliflower Mashed “Potatoes” – Plant-based, Vegan & Paleo

Recipe by Katie Mae

Makes 1–2 servings | Ready in 15 minutes | Stores 5 days in fridge


1 head cauliflower, roughly chopped (about 12 oz)
½ tablespoon salt-free seasoning (i.e. Benson’s Table Tasty)
½ teaspoon black pepper
2–4 tablespoons nutritional yeast (optional)
¼ cup diced fresh parsley (optional)


  1. A. ON THE STOVE TOP: Add a steam basket and 1 to 2 inches of water to a large pot over medium heat. Place the cauliflower in the steam basket, cover and let steam for 7 to 10 minutes, or until it’s very soft and easy to mash.
    B. IN THE PRESSURE COOKER: Add a steam basket and 1 to 2 inches of water to an electric pressure cooker. Add the cauliflower to the steam basket, seal the lid, and close the venting valve.

  3. Turn on the manual mode and set the timer to 2 minutes. Once the timer goes off, do a manual release. The cauliflower should be tender enough to mash. If it’s not, cover with lid, seal, and close the valve. Let it continue to soften in the residual steam for about 5 minutes.
  4. Add the nutritional yeast, black pepper, and salt-free seasoning. Mash the cauliflower with a fork or potato masher until it has your desired texture.
  5. Stir in fresh parsley and serve warm.

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It seems like cauliflower is popping up everywhere!

You have recipe bloggers posting endless ways to use cauflower—everything from cauliflower pizza crust to cauliflower wings!

You can find fancy vegan and plant-based restaurants are putting cauliflower steak on the menu.

We’re even starting to see grocery stores making cauliflower rice to sell among their increasing amount of pre-prepped produce items!

Well, we’re about to play along with our Creamy Mashed Cauliflower “Potatoes”!

I love my oil-free vegan mashed potatoes, but I ALSO really enjoy mashed cauliflower!

I can think of three great reasons to switch it up…

1. Potatoes are not high in calories—only 300 calories per pound, but cauliflower is even lower at just 100 calories per pound!!!

2. Cauliflower is a member of the brassica family, which instantly tells us that it’s packed with nutrients, including immune-boosting phytonutrients! It lowers inflammation, reduces your risk for chronic disease, and fights off cancer! It can’t be ignored—Cauliflower is a superhero food!

3. Cauliflower has a delicate flavor—it’s slightly sweet and butter. Overall though, it’s fairly mellow, which makes it a great side to a rich entree or a blank canvas to add flavor too.

4. Although it’s creamy, I find cauliflower to have a little more texture than potatoes, especially if you’re using a colored option, like the gorgeous golden or purple cauliflower! I don’t know about you, but I enjoy a little texture in my mash. 😉

Unless there’s a personal need to, I don’t recommend quitting mashed potatoes, but give them a night off sometime and indulge in this Creamy Cauliflower Mash!

Whether you try this alternative mash for to help your weight-loss, boost your nutrient intake, or simply for a change in flavor, I hope you enjoy the swap!