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vegan mashed potatoes in a blue bowl against a blue and green cloth
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5 from 4 votes

Healthy Mashed Potatoes (Vegan Friendly)

This Healthy Mashed Potatoes Recipe is the ULTIMATE comfort food! Russet potatoes, cauliflower, garlic, and fresh herbs come together for a creamy, rich, dairy-free, vegan mashed potatoes that is the perfect side dish any time of the year!
Prep Time10 mins
Cook Time20 mins
Total Time30 mins
Course: Side Dish
Cuisine: American
Servings: 4 servings
Calories: 143kcal
Author: Anjali Shah


  • 6 cloves garlic
  • 1 medium-sized russet potato about 12 oz.
  • 5 cups cauliflower florets about 1 large head
  • 2-3 Tbsp unsweetened plant milk of your choice almond, soy, or coconut milk would all work
  • 1 Tbsp vegan butter or olive oil
  • Salt & Pepper to taste
  • Chopped chives optional
  • Fresh herbs – thyme, rosemary, parsley optional
  • Vegan Yogurt or Sour Cream 1 Tbsp per serving, optional


  • Cut your potatoes into 1 inch cubes, and cut your cauliflower into florets.
  • Bring a large pot of water to a boil, and add the potatoes, garlic and cauliflower to the pot (make sure there’s enough water to cover the veggies). Cover and simmer/cook until the veggies are tender – about 15-20 minutes.
  • Drain water, and transfer the potatoes, cauliflower and garlic to a large bowl.
  • To the bowl, add the milk, butter, salt & pepper and mash until smooth. Top with chives and herbs before serving.



Recipe Variations
There are so many ways you can change up these garlic mashed potatoes! Here are some of our favorite mix-ins:
  • Chives or Green Onions
  • Cayenne Pepper, Chili Powder or Crushed Red Pepper
  • Jalapeños or Chipotle Peppers with Adobo Sauce
  • Garlic powder and/or onion powder or even curry powder
  • Fresh herbs, like thyme, rosemary or parsley
  • Roasted garlic
  • Your favorite vegan shredded cheese (to make cheesy mashed potatoes, I recommend adding 1/2 cup cheese to the recipe before mashing it)
  • To make this vegetarian (but not vegan): use low fat milk or buttermilk, shredded cheese of your choice, and regular butter
  • Add in some chopped, sautéed baby spinach or mashed butternut squash to the mashed potatoes to sneak some extra veggies in!
  • You can make this same recipe with sweet potatoes instead!
Top Tips For Making Healthy Mashed Potatoes
  • You want to use starchy potatoes to get the right texture for this recipe. I used russet, but yukon gold would also work great.
  • Be sure not to overcook the potatoes and cauliflower. If you do, they will break down, and will be harder to drain. Keep an eye on it as it’s boiling and test the veggies to see when they are tender. 
  • If you want to get rid of all the water even after draining, you can return the potatoes to the pot and cook over medium heat for 2-3 minutes, stirring occasionally.
  • Add any extra mix-ins that you want. If you prefer this not to be a mashed potatoes vegan recipe, you could always use the vegetarian substitutions outlined above.
  • I like leaving the skin on the potatoes before cooking them. It adds more fiber, and still tastes great! Just make sure to give the potatoes a good scrub before boiling them to get them super clean.
  • If you don't have a potato masher, you can use a fork or a blender/immersion blender.
  • Use more or less milk, depending on the consistency you’re looking for.
  • If you don't have vegan butter, you can use olive oil instead.


Calories: 143kcal | Carbohydrates: 27.1g | Protein: 6.3g | Fat: 2.6g | Saturated Fat: 1g | Cholesterol: 5.8mg | Sodium: 379mg | Potassium: 1048.2mg | Fiber: 7g | Sugar: 5.3g