If you’re craving something creamy, comforting, and satisfying but want to keep things light, this vegan mashed cauliflower is about to become your go-to side dish. It delivers all the cozy vibes of traditional mashed potatoes without the heavy carbs, making it perfect for keto, low-carb, and plant-based lifestyles.

What makes this mash truly special is its silky-smooth texture and rich, buttery flavor. Steamed until ultra-tender and blended with vegan butter and a splash of broth, the cauliflower transforms into a velvety puree that feels indulgent while staying incredibly nutritious. A touch of fresh thyme adds a subtle earthy note that elevates the entire dish.

This recipe is also wonderfully simple. With just a handful of wholesome ingredients and about 25 minutes from start to finish, it’s an easy addition to weeknight dinners, holiday spreads, or meal prep plans. It pairs beautifully with roasted vegetables, plant-based proteins, or as a comforting base under saucy mains.

Best of all, this mashed cauliflower is naturally gluten-free, dairy-free, and low in net carbs, making it a versatile option for a variety of dietary needs. It’s proof that healthy eating doesn’t mean sacrificing flavor—just smart ingredient swaps that taste just as good (if not better).

Vegan Mashed Cauliflower (Keto| Low-Carb)

This delicious cauliflower mash tastes so good you won’t believe it’s healthy. Serve with thyme for an earthy zest and for a low calorie side dish that will fill you up!

Prep Time:5minutes mins

Cook Time:20minutes mins

Total Time:25minutes mins

Course: Dinner, Lunch, Side Dish

Cuisine: American

Servings: 3 servings

Equipment

• Measuring Cups
• Measuring spoons
• My favorite knives
• Large Pot

Ingredients

• 1 cup of vegetable broth + 1 cup water
• 1 teaspoon of salt, plus more to taste
• 1 head of cauliflower, cut into 1/2-inch pieces (don’t worry about keeping florets intact)
• 2 Tablespoons of vegan butter, cut into chunks
• 1 teaspoon of chopped fresh thyme
• Freshly ground black pepper, to taste

Instructions

1. In a large pot, bring the broth, water and salt to a boil. Add the cauliflower; bring back to a boil. Cover and reduce the heat to low and steam for 20 minutes, or until cauliflower is very tender.
2. Use a slotted spoon to transfer the cauliflower to a food processor. Add 3 tablespoons of vegetable broth/water from the pot, along with the vegan butter. Process until smooth.
3. Taste and adjust seasoning with salt and freshly ground pepper. Add thyme and process until just combined.

Notes

• Save time and prep: By using pre-packed riced cauliflower. Adjust the cooking time accordingly (around 10 minutes boiling).
• Avoid colored cauliflower: We’ve tried with purple cauliflower, and the texture/consistency was just ‘off.’
• To boost the favor: You can lightly sauté the cauliflower in a little vegan butter before boiling it (or roast it).
• Don’t undercook the cauliflower: you want it super tender (almost mushy) to become smooth and creamy vegan mashed cauliflower.

Nutrition

Calories: 119kcal | Carbohydrates: 11g | Protein: 4g | Fat: 8g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Trans Fat: 1g | Sodium: 1207mg | Potassium: 579mg | Fiber: 4g | Sugar: 4g | Vitamin A: 199IU | Vitamin C: 93mg | Calcium: 46mg | Iron: 1mg

Macros (Using Net Carbs)

Based on the nutrition provided and calculated using net carbs (total carbs – fiber).

Per Serving (1 of 3 servings)

• Calories: 119 kcal

• Fat: 8 g

• Protein: 4 g

• Total Carbs: 11 g

• Fiber: 4 g

• Net Carbs: 7 g

Full Recipe (All 3 Servings)

• Calories: 357 kcal

• Fat: 24 g

• Protein: 12 g

• Total Carbs: 33 g

• Fiber: 12 g

• Net Carbs: 21 g

For more great recipes, check out our blogs and our pinterest board. Ready to get learn more about how we can help?  Check out our programs or book a FREE bloom session to ask all of those questions bouncing around in your brain.