Creamy Cauliflower Mash

June 7, 2010

This macrobiotic-inspired vegan cauliflower mash with millet is so delicious, and is a healthy alternative for mashed potatoes.

Creamy Cauliflower Mash

This creamy millet cauliflower mash is another gem I got from Tony Chiodo. I’ve been making this cauliflower millet mash for about twenty years since my macrobiotic days. It’s super easy, alkaline, loaded with nutrients, and super delicious. I make a batch of this every few weeks, and enjoy it as a side dish or as a nourishing savory breakfast porridge topped with steamed or stir-fried veggies, and sea vegetables. It’s also really delicious on top of toast.

In the macrobiotic world, this dish is used as a more nutritious alternative for mashed potatoes. It’s filling and strengthening, and wonderful for those people avoiding night shades. Millet is a wonderful protein-rich alkaline grain, that acts as a prebiotic to feed beneficial bacteria, hydrates the colon, and bulks up food for digestive health. This super grain also revs up fat metabolism, aids tissue repair, and provides a sustained release of energy for the body.

If you’re following the Body Ecology diet, don’t stir in the tahini. I always stir it in as it adds a delightful creaminess and flavor. Spice things up with a pinch of cayenne pepper. Either way, add the vegetable broth gradually until you get a thick, creamy dish, and let you cauliflower bloom.

Other Vegetable Side Dishes

Creamy Vegan Mashed Potatoes
Healthy Mashed Sweet Potatoes
Olive Oil Mashed Potatoes
Roasted Parsnip Puree
Skordalia -Garlic Potato Dip

Let me know what you think of this creamy cauliflower mash in the comments!

Your feedback is important, and it helps me decide which recipes to post next for you.


Creamy Cauliflower Mash

This macrobiotic-inspired vegan cauliflower mash with millet is so delicious, and is a healthy alternative for mashed potatoes.

Prep Time 20 minutes
Cook Time 40 minutes
Total Time 1 hour
Servings 6 to 8
Author Tess Masters


  • 2 tablespoons grapeseed oil (or extra-virgin olive oil)
  • 2 cups diced yellow onion
  • 1 tablespoon minced garlic (3 cloves)
  • 1 1/2 teaspoons  Celtic sea salt,  plus more to taste
  • 1 cup  hulled millet 
  • 1 large head cauliflower, roughly chopped
  • 5 cups vegetable broth, plus more as needed
  • 2 tablespoons  hulled tahini, plus more to taste (omit if on Body Ecology)
  • 1/8 teaspoon freshly ground black pepper, plus more to taste
  • 1/2 cup finely chopped flat-leaf parsley


  1. In a large saucepan over medium-high heat, warm the olive oil, and sauté the onions and garlic with 1/4 teaspoon of the salt for about 5 minutes, until soft and translucent. 
  2. Stir in the millet, cauliflower, vegetable broth, and 1/4 teaspoon of the salt, increase the heat to high. Bring the mixture to a boil, and then reduce the heat to medium, and simmer for about 40 minutes, stirring regularly until the millet is cooked through, the liquid has been absorbed, and the dish has the consistency of creamy mashed potatoes. Add more broth as needed. 
  3. With a wooden spoon or potato masher, break up any remaining large pieces of cauliflower. Stir in the tahini, add the remaining teaspoon of salt, and the pepper. Add tahini, salt, and pepper to taste. 
  4. Stir through the chopped parsley, and serve. 

Recipe Notes

Photo by Trent Lanz and styling by Alicia Buszczak


Comments 25

  1. LOL! I am glad you are all enjoying this.
    I LOVE this recipe and LOVE all of your hilarious comments 🙂 Thanks for the support.
    I really appreciate it. Oink Oink!

  2. Another great version of cauliflower mash! Love this one because the millet makes it into a completely full and perfectly food combined meal. And who says eating clean means you have to say goodbye to comfort foods?!

  3. LOL! I LOVE it!
    Yes! This is a much more nutritious alternative to mashed potato. I just cannot get enough of this simple recipe!

  4. Is millet in the quinoa family? I had a bad reaction to quinoa the time I tried it so I worry about new grains. This recipe sounds really good! I’m going to try it next week. I’ve been trying new vegan recipes on my days off.

    1. Toni, millet is a different whole grain from quinoa. But, I understand your trepidation after having a bad reaction. I think you will really enjoy this recipe. Perhaps start by trying just a little bit to be sure.

          1. OMG! This was soooo good! Thank you for these wonderful recipes! I don’t even miss meat!! 🙂

  5. Oh. I am SO pleased you enjoyed this recipe Toni. I LOVE it, and have been making it for literally decades. It is just a winner. Thanks for taking the time to come back and share your experience. You are the best 🙂

  6. I made this last night for my family we were 6 around the table. We were all pretty impressed. I am 44 years old and have never eaten cauliflower up until yesterday! I debated on using double the recipe amounts because we were 6 but the recipe as written was perfect with leftovers for tonight. We used low sodium, organic chicken stock because I didn’t have what the recipe called for and I steamed it all together in my rice cooker before the mash. Thank you so much for sharing.

  7. We loved this! I added a few tablespoons of vegan Parmesan. We used it as a bed for a bowl of kidney bean curry. Tonight I am using the rest as the topping for mushroom shepherds pie! Great recipe.

    1. I’m so glad you enjoyed this recipe. I love using this with legumes and other protein, and it’s so great with shepherd’s pie. Thanks for sharing.

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