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Home » Easy Creamy Keto Mashed Potatoes (vegan option ) – 5 ingredients

Easy Creamy Keto Mashed Potatoes (vegan option ) - 5 ingredients

by Adrienne Leave a Comment Published November 25, 2020 Updated: Nov 27, 2020

This post may contain affiliate links from which I will earn a commission. Learn more in our disclosure.
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hand holding gray bowl of keto mashed potatoes

These Cauliflower Keto Mashed Potatoes are seasoned just right and are a breeze to make. Make them with or without butter for a light and fluffy keto mashed potato alternative side dish (aka fauxtatoes) that works for both vegans non-vegans alike!

cauliflower mashed potatoes with parsley garnish in gray bowl with silverware on side

Mashed potatoes are the quintessential comfort food--fluffy warm goodness with milk and sometimes sour cream mixed in, topped with melted butter....mmmmmm....But for people avoiding dairy or carbs, they're not very comforting.

Now, thankfully, the ever adaptable amazingly flexible cauliflower has come to the rescue, and all vegan, dairy-free, keto, and low-carbers can find great comfort in cauliflower mashed potatoes, otherwise known as fauxtatoes.

If you’re looking for a lower carb side dish for the Holidays, or if you just want to try something a bit off the beaten mashed potato path, I highly recommend you try these cauliflower mashed potatoes.

This recipe is dairy-free, paleo friendly, and loaded with delicious garlic flavor and a vegan twist of "cheesy nutty" nutritional yeast. You only need 5 ingredients, and if you're vegan, there's no need to buy anything super pricey like vegan cream cheese or vegan sour cream.

PLUS, they're sooo good for you!

Is mashed cauliflower healthier than mashed potatoes?

If you're looking at reducing calories and carbs while boosting nutrition, there really is no comparison.

Cauliflower is basically a nutritional superpower. It has one fifth the carbs and calories of potatoes, and a much lower glycemic index too--mashed potatoes are around 87, while cauliflower is between 5 and 15.

Cauliflower is also loaded with antioxidants and fiber and phytonutrients. What's not to love?

cauliflower and water in saucepan

Does cauliflower really taste like mashed potatoes?

Yes, for sure, if you ask me! In fact, our youngest has often said that he thinks that cauli mashed potatoes taste even BETTER than mashed potatoes. And that's saying something because he REALLY loves mashed potatoes.

Personally, part of why I think they taste better is because I can eat MORE of them and not feel terrible / bloated later, and they are lighter, but I truly LOVE the taste.

The key to making amazing creamy mashed cauliflower is in flavoring them with the right seasonings in the right amount, and using creamy milk and fat too.

ingredients for mashed fauxtatoes in food processor bowl

How to Make Fauxtatoes

Ingredients

1 large head of cauliflower (about 570 grams) cut into florets
2-5 Tablespoons of coconut milk or other non-dairy milk
1/4 cup (about 50 grams) butter
2-3 Tablespoon nutritional yeast
1 teaspoon garlic powder
salt and pepper to taste
parsley for garnish

Method

Place cauliflower florets and about 1 cup of water in a large pot.
Heat and steam cook until tender, 10 minutes or until fork tender.
Remove and drain.
Place the ingredients into a food processor or blender.
Blend until smooth.
Garnish with parsley and pepper if desired.

cauliflower mashed potatoes with parsley garnish in gray bowl with silverware on side

Serving Suggestions

Of course you can serve these keto mashed potatoes any time of year, but they're particularly nice for Thanksgiving, Christmas, and Easter.

You can also use them in recipes like this Paleo Shepherd's Pie or this Vegan Shepherd's Pie.

Recipe Notes

Time Saving Tip: If you're short on time, use the same weight of cauliflower rice instead of fresh cauliflower. You could use frozen florets as well, but the texture won't be nearly as nice as with fresh cauliflower or cauliflower rice.
Steaming vs Boiling: I recommend steaming the florets rather than boiling. Either will work, but steaming retains more nutrition.

hand holding gray bowl of keto mashed potatoes

Special Diet Options

Vegan: Use coconut oil or avocado oil or a vegan butter alternative.

Milk Options: Any kind will work but coconut milk is more creamy than most and works great. Cashew milk is also creamy, but the flavor is a bit different. Of course you can use regular milk as well.

collage of keto mashed potatoes in gray bowl with hand holding bowl
hand holding gray bowl of keto mashed potatoes

Creamy and Fluffy Cauliflower Mashed Potatoes

These Creamy and Fluffy Keto Mashed Potatoes can be ready in minutes and taste amazing! (vegan option)
Print Pin Rate
Course: Side Dish
Cuisine: AIP, Dairy-Free, Gluten-Free, Grain-Free, Keto, Low-Carb, Paleo, Sugar-Free, THM, Vegan, whole30
Keyword: keto mashed potatoes

Ingredients

  • 1 large head cauliflower (about 570 grams) cut into florets
  • 2-5 Tbsp coconut milk or other dairy-free milk
  • 1/4 cup butter (about 50 grams) or dairy-free alternative
  • 2-3 Tbsp nutritional yeast
  • 1 tsp garlic powder
  • salt and pepper to taste
  • parsley for garnish (optional)

Instructions

  • Place cauliflower florets and about 1 cup of water in a large pot.
  • Heat water to boiling and steam until tender, 10 minutes or until fork tender.
  • Remove and drain.
  • Place all ingredients into a food processor or blender.
  • Blend or process until smooth.
  • Adjust seasonings if needed.
  • Garnish with parsley and pepper if desired.
Tried this recipe?Mention @wholenewmom or tag #wholenewmom!

I can't wait to hear what you think about these mashed fauxtatoes, especially if you've never had them before!

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About Adrienne

Adrienne Urban is the Founder and Owner of Whole New Mom. She has a background in research, journalism, insurance, employee benefits, financial markets, frugal living, and nutrition. Seeking a better life for herself and her family, she uses research and consults with many physicians and other practitioners to find solutions to the variety of issues they have dealt with including life-threatening food allergies and thyroid and adrenal concerns. WholeNewMom.com is the result of her experiences and knowledge gained throughout the process. Posts are reviewed and verified by the Whole New Mom team.

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adrienne author of whole new mom blog

Welcome! I'm Adrienne, and I'm here to show you that Healthy Living Doesn't Have to Be Hard! Here, you'll find basically everything you need to make healthy living doable--healthy & easy flexible recipes, tips for clean beauty and a natural home, essential oils, beginner gardening tips, and more. Learn more about me here.

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