Easy & Tasty Vegan Mashed Cauliflower Recipe

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If you’re looking for a great alternative to mashed potatoes or simply have some cauliflower that you want to use up, then this vegan cauliflower puree is a great option.

Perfect served alongside something like my portobello mushroom stew – or even my beef stew if you’re not following a plant-based diet – this is an easy and surprisingly flavourful side dish that checks all the boxes.

Using only a handful of ingredients, this mash uses a few techniques and additions to boost complex flavour – like adding cheesy and umami-rich miso paste to roasting the cauliflower instead of boiling it.

Whatever you choose to serve it with, this is an excellent veggie side and a fantastic and unique way to cook cauliflower!

Dairy Free Cauliflower Puree
Dairy Free Cauliflower Puree

How to Make Dairy-Free Mashed Cauliflower

Many recipes for a cauliflower mash simply call for boiling the cauliflower to begin with, however, I think it ups the ante to roast the florets instead.

So, the first step is to preheat your oven to 220°C (425°F). Cut your cauliflower into florets and spread it out on a rimmed baking sheet.

Ingredients for this recipe
Ingredients for this recipe

Drizzle it with a bit of olive oil and season generously with some salt and pepper.

Roast the cauliflower until it’s very tender (err toward overcooked rather than under – you’re not looking for some bit to the florets considering we’re mashing all of this), about 15-20 minutes.

Roasting the cauliflower
Roasting the cauliflower

Once the cauliflower is cooked, add it to the bowl of a food processor along with a good amount of white miso paste. Pulse the mixture a few times – scraping down the sides as needed – until the mixture is smooth and pureed.

Those looking to make mashed cauliflower without a food processor can simply finely chop the roasted florets with a chef’s knife until you have a rough mash. Then, transfer that to a mixing bowl and add the miso paste. Use a potato masher to break down the cauliflower further and incorporate the miso.

Pureeing the cauliflower
Pureeing the cauliflower

Now, turning to the stovetop, add some sliced garlic and a bit of olive oil to a saucepan.

Set the pan over medium heat and cook until the garlic is sizzling and beginning to turn golden – only a few minutes.

Cooking the garlic
Cooking the garlic

Add the cauliflower mash and a splash of veggie stock and use a whisk to ensure that everything is homogenous and well-combined. Add more veggie stock if needed until you get the desired consistency!

This recipe is very simple, but if you’re looking something even easier, then make sure to check out my mashed sweet potato recipe!

Puree ready to serve
Puree ready to serve
Cauliflower Puree

Vegan Mashed Cauliflower

This delicious roasted cauliflower puree is completely dairy-free and vegan, but still richly flavoured. It's the perfect alternative to mashed potatoes and excellent as a side dish for a hearty meal. If you don't have or don't want to use a food processor, see the notes below on how to make this recipe without one.
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Servings 4
Prep Time 5 minutes
Total Time 25 minutes


  • 1 head cauliflower cut into small florets
  • 2 tsp white miso paste
  • 4-5 cloves garlic thinly sliced
  • 60 ml (¼ cup) vegetable stock plus more


  • Preheat oven to 220°C (425°F). Arrange the cauliflower florets on a rimmed baking sheet and drizzle with 1 tbsp of olive oil. Season generously with salt and pepper and roast until very tender and lightly charred, about 15-20 minutes.
    Roasting the cauliflower
  • Add the cooked cauliflower to the bowl of a food processor (see notes) along with the miso paste. Pulse several times, scraping down the sides periodically, until the cauliflower is smooth and completely pureed.
    Pureeing the cauliflower
  • Meanwhile, add the garlic and 1 tbsp of olive oil to a medium saucepan. Set over medium heat and cook until the garlic is sizzling and lightly golden, 2-3 minutes.
    Cooking the garlic
  • Add the cauliflower puree along with the vegetable stock and whisk until thoroughly combined, hot all the way through and very creamy. Add a splash more vegetable stock here and there to reach the desired consistency, if needed. Taste to adjust for seasoning, add more salt or pepper if needed. Serve.
    Puree ready to serve


If you don’t have a food processor, use a sharp chef’s knife to finely chop the roasted cauliflower until you have a chunky mash.
Transfer this, along with the miso paste, to a mixing bowl and use a potato masher to puree it further. It will be slightly more chunky than the mash made in a food processor, but not too noticeably so.
Proceed with the recipe as written to finish.


Calories: 47kcal | Carbohydrates: 9g | Protein: 3g | Fat: 1g | Saturated Fat: 0.2g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 0.1g | Sodium: 215mg | Potassium: 448mg | Fiber: 3g | Sugar: 3g | Vitamin A: 35IU | Vitamin C: 70mg | Calcium: 39mg | Iron: 1mg

Disclaimer: Nutritional information is automatically generated and provided as guidance only. Accuracy is not guaranteed.

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And that is all there is to making this easy cauliflower side dish! It goes great alongside so many different dishes and it’s an excellent way to eat this seriously versatile and underrated vegetable.

Are you after a great recipe for mashed cauliflower? Have any questions? Let me know in the comments!

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Maggie is the creator behind No Frills Kitchen. She is a world traveller, home cook and recipe developer who loves to experiment with new cuisines and techniques at every chance she gets. No stranger to improvising and making do with the equipment and ingredients she has available, she is passionate about sharing her knowledge with others. Read More

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