Vegan mashed cauliflower makes a great alternative to traditional mashed potatoes and is just as delicious. This version gets spruced up with kale, mushrooms, onion and plenty of garlic for a flavour-packed, super healthy, easy to make dish, perfect for any day of the week!

A bowl of mashed cauliflower with kale and mushrooms sitting on a grey napkin on a white surface.

How to Make Mashed Caulilfower

There are a few steps to making mashed cauliflower but overall it’s fairly straightforward. Let’s go through the steps.

Cook the Cauliflower

First, you’ll need to cook the cauliflower. It can be boiled, steamed or cooked in an Instant Pot. I boiled it stovetop for 6 minutes until fork tender. Once it’s cooked, drain and move on to the next step.

Blend the Cauliflower

After the cauliflower is cooked, add it to a high-speed blender or food processor and mix until creamy. I added some nutritional yeast for a bit of cheese flavour but it’s optional.

Saute the Mushrooms and Kale

Next is to cook up the mushrooms and kale with onions and garlic. Start with the onions, garlic and mushrooms, saute until soft and starting to brown, then stir in the kale and mix until it’s softened. You can use olive oil, avocado oil, water or broth for cooking.

Mix in the Cauliflower

Now all you have to do is mix everything together! You can do this by adding the cauliflower to the skillet with the kale and mushrooms or adding everything to a bowl and folding together. Once mixed, it’s ready to serve.

I like to serve it topped with plenty of fresh chopped parsley and chives.

Vegan Mashed Cauliflower Recipe

This vegan mashed cauliflower is healthy, low-fat, low-carb and even a source of plant-based protein if you use nutritional yeast. It makes a wonderful addition to Thanksgiving, Christmas or Easter dinner but can be served anytime as a healthy and filling side dish.

Try it topped with this vegan mushroom gravy!

Recipe Alternative

For more traditional mashed potato-like cauliflower, skip the kale and mushrooms and blend the cooked cauliflower with 1-2 tbsp vegan butter or olive oil, garlic and sea salt. Vegan sour cream makes a good addition too. If you need a bit of liquid for blending, add a splash of almond milk.

More Recipes Like This

You’ll love these cauliflower recipes too:

For more Thanksgiving inspiration, check out my Pumpkin Mouuse, Coconut Mashed Sweet Potato, Healthy Mashed Potatoes and Balsamic Brussel Sprouts.


Mashed Cauliflower with Kale and Mushroom

  • Author: Deryn Macey
  • Prep Time: 10 mins
  • Cook Time: 15 mins
  • Total Time: 25 minutes
  • Yield: 6 1x
  • Category: Side Dish
  • Method: Food Processor, Stovetop
  • Cuisine: Vegan

This delicious alternative to traditional mashed potatoes is packed full of nutrition and flavour but low in fat and carbs. Try it topped with a vegan mushroom gravy to really take it next level! Makes a great side or main dish, is easy to make and is vegan, gluten-free and paleo.



  • 1 1/2 crowns of cauliflower (1300 g), chopped into pieces
  • 1 tsp olive oil
  • 8 cloves garlic, mince 4 and set 4 aside
  • 1/2 a red onion (135 g), diced
  • 227 g (8 oz) white mushrooms, sliced
  • approximately 4 handfuls of kale (165 g), or 1 large bunch de-stemmed
  • 3 tbsp vegetable stock or non-dairy milk (optional, if needed)
  • 2 tbsp nutritional yeast (optional)
  • 1/21 tsp sea salt
  • black pepper to taste


  1. Place the chopped cauliflower in a large pot of water and bring to a boil. Cook until fork tender, about 5-6 minutes.
  2. Drain the cooked caulilfower and add to a food processor with the nutritional yeast, 4 whole cloves garlic and salt. Process until smooth and creamy. Add 1-3 tbsp vegetable broth or dairy-free milk if needed to get it blending. Further season with salt and pepper, to taste.
  3. In a large frying pan, heat the olive oil over medium heat. Add the minced garlic, mushrooms and onion and saute until everything starts to soften, about 6 minutes.
  4. Add the kale to the pan, mix and cook until wilted. This only takes a couple minutes.
  5. Add the blended cauliflower to the skillet with the kale and mushrooms and stir to combine. Serve right away topped with fresh chopped parsley and chives.
  6. Leftovers can be stored in the fridge for up to 4 days.


The nutritional yeast adds a cheezy, nutty flavour and some added nutrition but it’s totally optional. I also added 1 tsp of red pepper flakes for a little spice. Yummy!

Keywords: gluten-free, low-carb, healthy, thanksgiving, keto, paleo, low-fat

This recipe was updated September 2019 with new photos and improved instructions.