Vegan Caramelized Onion Cauliflower Mash

Posted by in Cooking, Sides, Thanksgiving, Valentine's Day | 2 comments
















Hello & Happy Thursday!!








If there is one veggie that always surprises me, it’s cauliflower. It makes a fab sauce, pizza crust, fritter, rice, soup, and a gorgeous mash!! I feel as though it continue to surprise me and I’m always thinking of a new way to love cauliflower. 


Since becoming pregnant I’ve been craving all the carbs. While I love me some traditional mashed potatoes, there are countless ways to spice up the commonplace mash and that’s how the vegan Caramelized Onion Cauliflower Mash was born. 


Whether you’re all about the potatoes or not, cauliflower mirrors the texture of real mash. That being said, I wanted to combine my love for caramelized onion and it was just such a hit. The onions add a sweet and savory component to the mash and makes them undeniably good!







What’s fab about this recipe, is everything! It’s your quick and easy cauliflower mash, features minimal ingredients, is affordable, packs less carbs and more fiber, the onions add a hint of savory and sweet, the thyme ties it all in together, it can easily be made in bulk, perfect for any season, great for entertaining, and will turn any cauliflower hater into a lover after the first bite!!




If you love or even hate all things cauliflower, you have to give this new vegan Caramelized Onion Cauliflower Mash a try!!












Why this recipe rocks: 







Packs more fiber and less carbs

Packs flavor



Can easily be made in bulk


































Serves 4

Vegan Caramelized Onion Cauliflower Mash

10 minPrep Time

30 minCook Time

40 minTotal Time

Save RecipeSave Recipe


  • 2 -12 oz bags frozen cauliflower rice
  • 1 large onions, white or yellow
  • 1 tbsp vegan butter 
  • 1 tbsp coconut sugar1
  • 1 tbs balsamic vinegar
  • 2 tsps fresh thyme
  • 2 cloves garlic, minced
  • 1/2 cup almond milk
  • 1/2 cup vegan sour cream
  • Salt/Pepper as needed


  1. In a pan over medium heat add the frozen cauliflower rice. Allow the cauliflower to break down and cook a little (5-7 minutes) Season with salt and pepper and set aside. 
  2. Over medium-low heat, melt the vegan butter in a thick-bottomed stainless steel or cast iron pan. Add the sliced onions and cook for 10 minutes to soften. Add a pinch of salt and the sugar, then reduce the heat and continue to cook the onions for 30 minutes to one hour until they are deep amber in color and caramelized. Stir them often enough so that they don't burn, but not so much that they won't brown.
  3. Finish off with the balsamic vinegar, thyme, and garlic. Cook for an additional 3 minutes and set aside. 
  4. Purée 75% of the caramelized onions (saving the remaining to go on top), cauliflower rice, vegan sour cream, and almond milk in a food processor until you have a smooth paste. Add additional almond milk a little at a time just to get things moving. Season with additional salt and pepper. 
  5. To serve top with the remaining caramelized onions and garnish with thyme. 



107 cal


8 g


7 g


1 g
Click Here For Full Nutrition, Exchanges, and My Plate Info











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  1. I made this tonight for dinner and it was the BEST cauliflower mash I’ve ever had. It was hard not to eat the onions right out of the skillet while they were cooking. Thank you!
    • Hi Tia! I'm so glad you loved them! I thought they were such a fun modern take on the everyday mash!

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