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Recipe for Cauliflower Mash

This Recipe for Cauliflower Mash is the perfect recipe to have on hand for a quick and easy, veggie-based side dish. While this Recipe for Cauliflower Mash won’t weigh you down the way mashed potatoes have a tendency to do, it is still super creamy, with a delicious flavor! Think mildly sweet with a hint of “nuttiness.” This is a side dish you’re going to want to save!

Recipe for Mashed Cauliflower

Benefits of Cauliflower

Like mentioned above, white potatoes can have the tendency to weigh you down, and make you feel a little heavy. We’re most definitely not against white potatoes, as they have benefits of their own, but sometimes it’s just nice having those lighter vegetables instead.

Cauliflower is a cruciferous vegetable, and it’s loaded with nutrients and benefits! Here are just a few reason’s to eat more cauliflower!


While we normally think of getting our hydration through drinking water (which is still incredibly necessary), we also receive hydration through fruit and vegetables with high water contents. Cauliflower just so happens to be composed of 92% water, making it an excellent vegetable choice for increasing hydration.

Vitamin C

We all know Vitamin C is good for building up our immune system, and staying healthy. Often, Vitamin C is equated only to oranges, but cauliflower is actually full of this important vitamin as well! For adults, the Mayo Clinic advises around 65 to 90 mg of Vitamin C per day. Cauliflower packs in a whopping 51 mg of Vitamin C, which is close to the daily recommendation in and of itself.


Like mentioned above, cauliflower is a cruciferous vegetable, which makes it high in antioxidants! Antioxidants protect cells from free radicals,, which has been studied to reduce the risk of numerous diseases. This also ties in with the high Vitamin C content of cauliflower, which also functions as an antioxidant in our bodies.

While these were only a few of the benefits of cauliflower, there are numerous other reasons to enjoy cauliflower on a regular basis that you can read about here!

Recipe for Mashed Cauliflower

Recipe for Cauliflower Mash

I’m all about recipes that are just as quick and easy as they are healthy, and this is one of those! This Recipe for Cauliflower Mash requires only 5 ingredients (not counting the salt), and takes only a few minutes to make.

Here are the main ingredients:


The cauliflower is the main ingredient in this recipe, and offers a smooth, creamy, and savory base without the bloat!

Sundried Tomatoes

The sundried tomatoes in this recipe blend perfectly into the cauliflower, giving this mash a tomatoey, slightly sweet flavor.

Vegan Cheese

If you’re not dairy-free, regular cheese will work just fine. However, I love using either vegan parmesan, or vegan mozzarella for this dish!


The parsley adds a fresh, earthy, peppery flavor to this recipe that you just can’t get anywhere else.

Lemon Juice

Lastly, the lemon juice used to top off the recipe adds to the freshness of the flavor, while giving this mash a citrusy pop!

recipe for mashed cauliflower

This side dish is perfect for any occasion, and pairs well with many main dishes. Try it alongside our:

Healthy Meatloaf Recipe

Our Healthy Meatloaf Recipe takes the classic meatloaf recipe and adds tons of delicious vegetables and seasonings. You will enjoy every single slice of this grass-fed beef meatloaf.

Oven Fried Chicken

Oven Fried Chicken recipe that is a chickfila chicken copycat recipe and completely gluten free. Enjoy one of our favorite family dishes.

Baked Salmon Teriyaki

Baked Salmon Teriyaki is naturally sweetened – no refined sugar. It is incredibly moist and super healthy! It’s the perfect weeknight dinner!

Ready for the full recipe? Let’s get into it!


Recipe for Mashed Cauliflower

This Recipe for Cauliflower Mash is the perfect recipe to have on hand for a quick and easy, veggie-based side dish.

Recipe for Cauliflower Mash
Save Recipe
  • Prep Time: 5
  • Cook Time: 10
  • Total Time: 15
  • Yield: 46 servings 1x


  • 1 head cauliflower, florets only 
  • Unrefined sea salt, to taste
  • 23 tablespoons oil-packed sundried tomatoes – chopped – include oil
  • 23 tablespoons vegan parmesan or mozzarella 
  • 1/4 cup parsley – finely chopped
  • Lemon juice to taste


  1. Bring a large pot of salted water to a boil. 
  2. Add cauliflower florets to the boiling water, and cook for 4-5 minutes, or until cauliflower can easily be pierced with a fork (be sure not to overcook, or recipe will be mushy).
  3. Drain cauliflower and return to the pot. 
  4. Add chopped sundried tomatoes and cheese. 
  5. Use a handheld stick blender, and process until smooth and creamy.
  6. Season with salt to taste.
  7. Mix in parsley, and squeeze lemon juice on top.
  8. Enjoy!

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© 2024 clean cuisine Recipe by:

Ivy Larson

In 2010, Clean Cuisine was launched because Ivy Larson wanted to share her anti-inflammatory lifestyle and delicious recipes using ingredients in their most natural and nutrient-rich state. In 2020, Ivy passed the website to Aimee and Madison. Since then, they have been adding new recipes and nutrition posts while updating old recipes and articles. Thanks for visiting Clean Cuisine!

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