Creamy Cauliflower Mashed “Potatoes”

Meatless Monday

Creamy Cauliflower Mashed Potatoes

Creamy cauliflower mashed potatoes are a delicious, lighter alternative to traditional mashed potatoes. They offer a similar smooth texture and comforting flavor, but with significantly fewer calories and carbohydrates. This makes them an excellent option for those following a plant-based, low-carb, or heart-healthy lifestyle.

This recipe is vegan, gluten-free, and simple enough for a weeknight meal, yet elegant enough to serve at holiday gatherings like Thanksgiving.

Serves: 4
Ready in: Approximately 20–25 minutes

Ingredients

• 1 large head cauliflower, chopped into florets

• 2 tablespoons almond milk

• 1 tablespoon extra-virgin olive oil

• 1 small clove garlic, minced

• Sea salt and black pepper to taste

Preparation

1. Bring a large pot of water to a boil. Add the cauliflower florets and cook for about 10 minutes, or until very tender.

2. Drain well and transfer the cauliflower to a food processor.

3. Add almond milk, olive oil, and garlic.

4. Purée until smooth and creamy, scraping down the sides as needed.

5. Season with sea salt and black pepper to taste. Serve warm and enjoy.

Nutritional Benefits

Cauliflower is rich in fiber, vitamin C, and antioxidants that support digestion and immune health. Using olive oil adds heart-healthy fats, while almond milk keeps the dish light and dairy-free. This combination makes the recipe satisfying without feeling heavy.

Final Thought

Simple plant-based swaps like cauliflower mashed potatoes can make a meaningful difference in overall health without sacrificing comfort or flavor. Choosing meals rich in vegetables and healthy fats supports heart health, weight management, and long-term wellness—one nourishing bite at a time.

— Dr. Cynthia Thaik