Fluffy mashed cauliflower and potatoes are a delicious side dish with all the comfort and flavor of mashed potatoes plus the added creaminess and nutrition of everyone's favorite healthy cruciferous veggie! These are leveled up with tangy, plain vegan yogurt and Cajun spices for a fun twist.
This recipe is vegan, gluten-free, soy-free, and oil-free.
I love straight up mashed cauliflower as much as the next person, but let's be honest, it's not REALLY a substitute for mashed potatoes. But the combination of the two? Well, this is the best of both worlds!
You'll LOVE this cauliflower and potato mash because it has:
- the flavor and satisfying quality of potatoes
- the extra creaminess and health benefits of pureed cauliflower
- NO milk, butter or oil!
- and a warm, mildly spicy flavor thanks to Cajun spices
What You'll Need
- potatoes - I like russets or gold potatoes; red potatoes are also great
- cauliflower - you'll need one small/medium head
- plain yogurt - I often make yogurt at home, either with cashews or almonds, but if you can get your hands on store-bought plain, unsweetened vegan yogurt that's great, too. Kite Hill and Forager are our favorites.
- paprika - this classic Cajun spice gives the cauliflower potato mash a bit of color and pepper-y flavor.
- smoked paprika - optional but adds a bit more color and flavor.
- cayenne - the amount listed in the recipe isn't enough to make the mash spicy, so if you're spice-averse don't be worried.
And if you love heat you might decide to add even more cayenne.
- nutritional yeast - adds a savory, umami flavor; I highly recommend this non-fortified nutritional yeast by Sari.
- salt and pepper
See recipe card below for quantities and full recipe.
- Bring a large pot of salted water to a boil. Add the peeled and cut potatoes, and set a timer for 5 minutes. Add the cauliflower and cook for another 10 minutes or until tender.
- Transfer the cauliflower to the bowl of a large food processor. If the potatoes are tender, turn off the heat but leave them in the hot water while pureeing the cauliflower.
- Drain the potatoes and immediately return them to the pot. Add the Cajun spices, salt, pepper, and yogurt, and mash the potatoes.
- Add the pureed cauliflower and continue to mash until everything is well incorporated. Taste and adjust the seasonings as desired.
Hint: use a slotted spoon and take your time transferring the cauliflower to the food processor; drain away as much water as possible to avoid watery cauliflower puree.
Serve these Cajun mashed potatoes and cauliflower with any main and vegetables side dishes you would pair with classic mashed potatoes.
Here are some of our plant-based favorites:
- Vegan Andouille Sausages
- Harvest Chickpea Meatloaf
- Classic Seitan Roast
- Mushroom-Barley Burgers
- Tex-Mex Chickpea Patties
- Parmesan Roasted Broccoli
- Garlicky Air Fryer Green Beans
- Easy Vegan Mushroom Gravy
- 100% cauliflower - for a low-carb option skip the potatoes and use 2 heads of cauliflower. Taste and adjust the yogurt and seasonings as desired.
- yogurt - if you don't have plain yogurt on hand, sour cream or cream cheese are also delicious with cauliflower mashed potatoes. Or go the more traditional route and use a few tablespoons of butter and a splash of non-dairy milk.
- plain/not Cajun - if you're not a fan of this spice profile, simply leave it out! Add extra garlic powder or pureed, roasted garlic for more flavor.
You'll also need a large food processor to puree the cooked cauliflower. I use this 14-cup Cuisinart. It's perfect for everything from hummus, to nut butters, to mashed cauliflower.
Leftover cauliflower mashed potatoes re-heat beautifully. Store in an airtight container in the fridge for up to 5 days. Can also be frozen for 1 to 2 months.
You might also like:
Cajun Mashed Cauliflower and Potatoes (Vegan)
- 2 pounds russet or gold potatoes, peeled and cut into 1-inch thick pieces
- 1 small/med. head cauliflower, cored and cut into large, equal-size florets
- 2 tablespoons nutritional yeast
- 1 ¼ teaspoons garlic powder
- 1 teaspoon paprika
- ¼ teaspoon smoked paprika, optional
- ¼ teaspoon cayenne pepper
- scant ¼ teaspoon dried thyme
- up to 1 cup plain, unflavored and unsweetened vegan yogurt - tap for cashew yogurt recipe
- fine sea salt
- black pepper
- Bring a large pot of salted water to a boil. Add the potatoes and set a timer for 5 minutes. By the end of 5 minutes the water should have returned to a boil. Maintain a low-boil, add the cauliflower florets, and cook until fork-tender, about 10 minutes. This may vary depending on the size of the florets and potatoes.
- Use a slotted spoon to transfer the cauliflower to a large food processor (if the potatoes are also tender, turn off the heat and let them stand in the hot water while you puree the cauliflower). Add ¼ teaspoon salt, and process until smooth and creamy. Set cauliflower aside.
- Drain the potatoes in a colander and immediately return them to the pot. Add the nutritional yeast, garlic, paprika, cayenne, thyme, ½ teaspoon salt and several turns of freshly ground black pepper. Use a potato masher to mash the potatoes until mostly broken down. Add about ¾ cup yogurt and mash until smooth.
- Stir the cauliflower puree into the potatoes. Taste and adjust seasonings, adding more yogurt, salt, pepper, and/or cayenne, to taste. Serve hot. Allow leftovers to cool before storing in the refrigerator.
Estimated Nutrition (per serving)
Nutrition information is an estimate and will vary depending on the exact amounts and specific products and ingredients used. We calculate this information using the online calculator cronometer.com.