Picture of cauliflower mashed and served in a bowl
Vegetable Mains and Sides

Cauliflower Mash – Dairy Free

If you haven’t yet tried cauliflower mash you will be hooked. It is a great addition to any meal, particularly for anyone cutting back on carbs.

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Versatile cauliflower is a fantastic alternative to potatoes and so full of flavor. Gone are the days when mash was dull and boring. Cauliflower takes it to a whole new level. Plus it is more nutritious and guilt-free with the clever swap of cream and butter for dairy-free options like plant based milks.

The choice is yours. Try soy or almond but I recommend coconut milk. Using plant based milks still give the creamy taste and fluffy texture of traditional mashed potatoes so you don’t miss out.

Raw cauliflower
Fresh and nutritious cauliflower

Why cauliflowers? Did you know cauliflowers are a super source of protein, thiamin, riboflavin, niacin, magnesium and phosphorous. They are rich in antioxidants and a wonderful source of dietary fiber. With this type of nutrition profile be sure to include this super vegetable into your weekly meal plans.

Cauliflower mash is delicious served as a side or even as a main by simply adorning it with a delicious accompaniment such as grilled zucchini or mushrooms. This dish is fantastic to make ahead of time or even to pop in the freezer for a quick and nutritious meal for those busy days.

This luscious mash is a perfect base for Lentil Stuffed Roast Capsicums in tomato broth. Ideal for your next big family meal or dinner party.

Creamy, Dairy-free Cauliflower Mash

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Recipe by Hayley Ellis Course: Vegetable Mains and SidesDifficulty: Easy


Prep time


Cooking time




  • 1 small cauliflower, chopped into florets

  • 1 small onion, finely diced

  • 2-3 fresh sage leaves, finely chopped

  • 1/3 cup Coconut milk

  • Salt and (white) pepper to season


  • Place cauliflower florets and onion into a saucepan and cover with just enough water and bring to a boil.
  • Reduce to a simmer and allow cauliflower to cook till with tender (check with the sharp end of a knife).
  • Strain cauliflower and onions through a colander and set aside.
  • Gently heat coconut cream in the saucepan and add sage and allow flavours to meld.
  • When the coconut cream comes to a simmer, add in the cauliflower and onion and gently mix for 1-2 mins.
  • Remove from heat, allow to cool slightly.
  • Depending upon how much liquid is in the saucepan, you can drain off and set aside – it’s easier to add it back in if too thick.
  • Use a stick mixer or hand masher to blend the mixture till it resembles porridge.


  • *Optional – In the last step, add Dairy Free Cheese or Nutritional Yeast for a rich and rustic flavor.

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