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