Whole Grains

nutritarian mashed potatoes recipe nutritarian thanksgiving ideas dr fuhrman eat to live 6 week plan vegan no oil mashed potaoesYeah, this took way too long to happen.

I’m closing in on my fourth year as a nutritarian and I never thought to make mashed potatoes?

Well, I can promise you it was worth the wait!  These nutritarian mashed potatoes are legit.  All the fluffy, creamy, savory goodness coming at you and just in time for the Thanksgiving celebrations to come!

That means vegan, oil-free, plant-based yumminess!

nutritarian mashed potatoes recipe no oil oil free dr fuhrman eat to live plan vegan creamy mashed potatoesYou’ll only need to round up eight simple ingredients to make one seriously epic pot of mashed potatoes!  I can’t wait to show you how easy this is…

And what’s the secret, you ask?  What’s going to take simple boiled potatoes to nutritarian-creamy-yumminess-land?

So glad you asked!  The secret is literally in the sauce.  Cauliflower sauce that is!  But we’ll get to that in a sec.  First things first…

nutritarian-mashed-potato-recipe-no-oil-no-salt-vegan-mashed-potaoes-dr-fuhrman-eat-to-live-dietStep one is easy: cut up some russet potatoes (and keep that skin on there–it adds a nice bite) and boil those babies with two to three cloves of garlic.   All that garlicky goodness infuses the potatoes with flavor while they cook (and mincing garlic is for the bees).

Mash those tatters up, good.  I used a humble kitchen fork–but if you’ve got a potato masher on hand, now’s the time to go to town!

nutritarian-mashed-potatoes-and-gravy-recipe-dr-fuhrman-eat-to-live-program-vegan-dairy-free-mashed-potaoesSo, here’s that special sauce I was talking about…

One head of boiled cauliflower, nutritional yeast and raw cashews create a holy trinity of creaminess and richness that would rival any milk-butter-sour-cream combo you could dish up!

Just blend it up and stir it into those mashers and you’re ready to go!  You’re going to have cauliflower sauce left over, which is absolutely perfect, because you’re going to have to make this mushroom gravy recipe.

vegan no oil no-added-salt mashed potaoes recipe Dr Fuhrman 6 week program eat to live dr greger nutrition facts org engine 2 dietYup, it’s official, your holidays just got a whole lot easier (and healthier) with this this dynamic duo.

I promise, you’re not going to feel deprived while you eat to live your way through the holidays!

Trust me, I know just how easily you can fall off track during the holidays.

As I see it you really have two choices: (1) you can take the time “off” to indulge in standard American holiday meals, or (2) you can dedicate yourself to your nutritarian path and practice the lifestyle by nutrifying the meals you love.

This mashed potato and gravy recipe does just that: it liberates you to enjoy the holidays on your terms, and there’s nothing better to be grateful for this season!

Wishing you a wonderfully happy Thanksgiving!

xo, Kristen

5 from 11 votes

Nutritarian Mashed Potatoes

Vegan, oil-free mashed potatoes recipe that is as creamy, fluffy and delicious as the “real thing.”  Nutrify your holiday favorite with this easy recipe!

Author Kristen Hong


  • 1 head cauliflower, medium chopped
  • 1/2 yellow onion large-diced
  • 5 large Russet potatoes lage-diced, skin-on
  • 2-3 cloves garlic
  • 1 cup unsweetened almond milk (non-vanilla flavored)
  • 3/4 cup raw cashews
  • 1/2 cup nutritional yeast
  • 2 tbsp liquid aminos or coconut aminos


  1. In one pot add the cauliflower and onion and enough water to cover. Bring to a boil and cook until fork-tender.

  2. While cauliflower is cooking, place potatoes and garlic in another pot. Bring to boil and cook until fork-tender.

  3. When cauliflower and onion is finished cooking, drain and let cool for 3 to 5 minutes. Then pour the veggies in a high-speed blender and add the almond milk, cashews, nutritional yeast and liquid aminos.

  4. Once potatoes are fork-tender remove from heat and drain. Mash the potatoes and garlic (I like to leave some texture so I don't mash them down too hard).

  5. Add about 2 cups of the cauliflower cream sauce to the mashed potatoes and stir well to combine. Return the potatoes to low heat to incorporate sauce. Add more sauce as you see fit.

Recipe Notes

Depending on the size of your cauliflower you'll likely have leftover sauce.  I recommend using 1 cup of extra sauce to make this Creamy Nutritarian Mushroom Gravy recipe

Leftover sauce can be stored in a glass Mason jar and will keep well in the fridge for 7 days. 

nutritarian ebook 7 day Salad Cleanse ebook lead magnetDid you enjoy this post?  Sign up for my weekly post updates and get my free eBook sent to you right away!  If you want an easier transition into Dr. Fuhrman’s plan, this is perfect for you!



xo, Kristen
Kristen Hong of Hello Nutritarian

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  • Shirley says:

    Looks so delicious and nutritious! Will have to give these a try.

  • Ant M says:

    Being Irish I love all things potato. Looking forward to trying out this recipe.

  • Juniper says:

    This looks great, but can you make it the night before? If so, do you have a guidance to offer when making this in advance?

  • susanne says:

    Hi – I am super interested in making this for my kids. But alas, they are allergic to nuts. Is there a close seed substitute that can be used instead of the Cashews?

    • Kristen says:

      Hi Susanne!

      I would say a close seed alternative would be sunflower seeds. Maybe soak them for a bit before.

      If you try a seed version please let me know how it turns out!

      xo, Kristen

    • Nancy Nurse says:

      Someone suggested a can of white beans..

  • Nickole says:

    I made these this week! Yummm! I also used leftovers to make Potato Cakes for breakfast. Just squished a patty of masshed potatoes into a hot frying pan – no oil or fat needed. Thanks for the recipe!

  • Jennifer says:

    I’m just over 3 weeks into eating as close to the nutritarian diet as I can get (still can’t quite handle raw veggies, but I’m working on it) and these mashed potatoes were TO DIE FOR! I was super skeptical, mashed potatoes without dairy or salt sound like the most bland thing on the planet, but these were absolutely incredible. I used them to top off a vegetable and lentil shepherd’s pie with fantastic results. Between this and your baked tofu fingers I’ve been able to resist all urges to break my eating plan, so thank you.

    • Kristen says:

      Hi Jennifer!

      YAY!!! That’s what I love to hear!! Helping to keep nutritarians on track is what I’m all about!!

      Oh wow, your veggie and lentil Shepard’s pie sounds amazing–I may seriously need to make that recipe because I love these potatoes so much!!

      Thanks so much for letting me know that you liked the recipe–I love getting feedback!!

      xo, Kristen

  • Julie Creveling says:

    I have made this twice this week! It’s delicious. Thank you so much for posting it. I’m new to eating nutritarian, but am LOVING it.

    Thanks again,

    • Kristen | Hello Nutritarian says:

      Hi Julie,

      Thanks so much for taking the time to leave a review on the recipe!

      I love these so, so much and I’m so happy that they have been popular with my readers too!!

      Welcome to your nutritarian journey and I’m so happy you found the site!!

      xo, Kristen

  • Sandy says:

    The white sauce is amazing! Thank you for the recipe. It will become a staple in my cooking. Sandy

    • Kristen | Hello Nutritarian says:

      Hi Sandy!

      Yay!! So happy you’re as excited about that sauce as I am–so, so yummy!

      xo, Kristen

  • Carrie says:

    Our dinner was delicious, great mashed potato recipe and the gravy was lovely with the potatoes as well as leftover lentil loaf and a bag of steamed greens!

    I have extra cream sauce left over, what other recipes can I use it in?

    • Kristen | Hello Nutritarian says:

      Oh Carrie, I’m so happy to hear that you enjoyed this recipe! What a lovely dinner you made with the lentil loaf and greens!

      Oh, so many ways to use it! My favorite is over bean pasta (my favorite is Banza garbanzo bean pasta you can check it out here) and add some water-sauteed mushrooms and spinach–it’s almost like an Alfredo sauce!

      You can also add it to red lentils with a little curry powder and veggies for a creamy Indian-style stew! I also use it as cheese substitute on a whole wheat pita pizza!

      xo, Kristen

  • Rosemary says:

    Can anything be substituted for the liquid aminos?

    • Kristen | Hello Nutritarian says:

      Hi Rosemary!

      Yes, if you can’t find liquid aminos you can do some white miso instead! Or just diluted soy sauce if you can’t find the miso!

      xo, Kristen

  • Katie says:

    This recipe (along with many of your others) includes nutritional yeast. Although I understand the benefits of using it, unfortunately I have a sensitivity to yeast. Do you have a suggestion for a good substitute? Dying to try your recipes!!!

    • Kristen | Hello Nutritarian says:

      Hi Katie!

      I do use nutritional yeast a lot–mostly as a salt-replacement or an enhancer for that umami flavor.

      For this recipe, I think you could easily replace the nutritional yeast with 1 tbsp of white miso paste. In general that’s a great alternative!

      Thanks so much for your comment and if you try it out with miso please let us know how it goes!

      xo, Kristen

  • Shelley says:

    This is truly wonderful. After being egetsrian 35 years. Now recently Vegan and wanting to eat the optimum food for all reasons.

    I like what I read from Dr Fihrman however I am even more excited to have found your site.

    The few recipes I have just looked at make me know I don’t have to live on bkack beans and salad.

    For me it’s a bit of a challenge only because I have never followed a recipe in my life.

    These look so simple and so creative. I can wait.

    Thank You

    • Kristen | Hello Nutritarian says:

      So nice to meet you Shelley!

      I’m so happy to hear that you found Dr. Fuhrman and are enjoying the nutritarian recipes!!

      Thanks for taking the time to leave a review!

      xo, Kristen

  • Susan Rodman says:

    Another winner!!! I made these and a batch of your hummus…..I’m in heaven! Thank you for these wonderful recipes…keep them coming!! 👍🏻🙏🏻🌱🌱🌱

    • Kristen | Hello Nutritarian says:

      Yay!! So happy to hear you like the mashed potatoes too, Susan!!

      I will most definitely keep them coming!

      xo, Kristen

  • Sara Woolstenhulme says:

    I don’t know if any one else notices, but there are some discrepancies between what you described in the post and what the printable recipe says… Just FYI. Also cauliflower in the printable recipe has a typo. Thanks for all your awesome recipes!!! I can’t wait to try this one!

    • Kristen | Hello Nutritarian says:

      Hi Sara!

      Yes, thank you so much for pointing that out–I’ve had a few readers let me know!

      Yay!! I hope you love them as much as I do!

      xo, Kristen

  • Lorena says:

    Hi Kristen, I’m new to your site and love all that you provide! Dr. Furhman ETL plan is great…. However I felt overwhelmed as to where to start! Your tips and recipes are awesome! I’m looking forward to a Healthy and Nutritarian 2018!

  • Kathy says:

    I will never dread another butter-less, salt-less bowl of cooked veggies again! The Cauliflower Cream Sauce was to die for. Seriously, you need to repurpose the sauce into it’s own blog post and recipe; it can stand alone for sure. THANK YOU for bringing new life to my kitchen.

  • Kathy says:

    How many servings does this recipe make?

  • Paula Baldwin says:

    The mashed potatoes and mushroom gravy were delicious. I did not have any of the cauliflower cream sauce left since the mushroom gravy called for one cup and the potatoes called for 2 cups so it was gone. I served this with a bean burger and asparagus. The gravy was great on the bean burger as well. A true “comfort food” meal and to think, no fats in the potatoes or gravy!! Thank-you for these recipes!
    (May I mention that the potato recipe says to put the potatoes and garlic in the pan together but I did not see garlic listed in the ingredients….no biggy, I put some in but thought I would mention.)

    • Kristen | Hello Nutritarian says:

      Hi Paula,

      YAY!! So, so happy to hear you enjoyed this recipe and I bet it was just delicious with a bean burger and asparagus (I’ve been having asparagus daily these last few weeks–can’t get enough of it)!

      Thank you for pointing that out! I will be editing recipes in the fall and I’ll make sure to add it in there! See, it always pays to read through the explanation of recipe!

      Thanks so much for taking the time to leave such a lovely and helpful comment!

      xo, Kristen

  • Jessica says:

    The recipe calls for garlic but I don’t see garlic on the list of ingredients?

    • Kristen | Hello Nutritarian says:

      Hi Jessica,

      Yes, I need to update that error! It’s really just about boiling your potatoes with a few garlic cloves. I like to do 2 to 3 large ones, but its really best to your taste! Then you mash them up right with the potatoes!

      xo, Kristen

  • Sue says:

    Kristin, I had to tell I just made the cauliflower cream sauce, and although I may try it on potatoes, I plan to use it on other veggies and on bean pasta, adding mushrooms, diced roasted red peppers and peas. You had it right on with this one! Thank you! Sue

    • Kristen | Hello Nutritarian says:

      Hi Sue!

      Yay! So happy to hear that you’re loving this recipe! I’m planning on making the Cauliflower Cashew Cream Sauce a separate post in the near future because it is so very versatile!

      xo, Kristen

  • Sue Swiecicki says:

    This Thanksgiving was the best of my life, and you and these potatoes and the mushroom gravy played a major part! I can’t thank you enough for these recipes and this website. It has been a key player in the success of my path to health and wellness being a nutritarian! I discovered Dr Fuhrman about 10 years ago and realized that I needed to find a way to eat this way because my body told me. When I ate nutritarian my body would practically sing! So I knew I needed to eat this way, but the recipes, support, ideas for success were just not available then. I tried but could not sustain eating this way. Your website and batch cooking advice were the key to my success. I have been able to eat this way for several months now and I feel fantastic! I’ve dropped 52 pounds and I can actually see myself living this way forever and finally, FINALLY reaching my perfect weight! I have battled with this for 50 years. THANK YOU IS JUST NOT ENOUGH!!! XOXOXOXO The potatoes are absolutely delicious, love the cauliflower sauce! The mushroom grave is so uniquely flavored, I could put it on many many things, and I will! God bless you and yours…you have provided a miracle for me!

    • Kristen | Hello Nutritarian says:

      Dearest Sue,

      Thank you SO much for this most lovely comment and review on the Nutritarian Mashed Potatoes recipe! Seriously mashed potatoes mean everything to me this time of year–you feel like you’re participating in the holidays but on your own health-promoting terms!

      There is nothing that fires me up more (to do more) than hearing how the resources and recipes I’ve made have helped others in their path to health! Thank you for joining the prepping program and I’m just blown away by your tremendous success (52 pounds is just phenomenal)!!

      I can’t wait for you to reach your ideal weight and I’ll be cheering you on every step of the way!

      xo, Kristen

  • Sarah says:

    Oh. My. Food-wise, this was seriously the best Thanksgiving! Ever. Thanks to your mashed potatoes and gravy, a Nutritarian pecan pie and finally getting my tweaks right on Dr Fuhrmans Mushroom gravy do I could make green bean casserole! Such good food that had no guilt, lots of value and didn’t make me feel sick- even though I totally had seconds (and some thirds)! Thank you!!

    I had leftover cauliflower sauce and gravy, so I’m going to try freezing it (for Christmas?) and hope it works! Have you tried before? Can’t imagine it being too awful- maybe a bit watery when thawed? I’ll update!

    • Kristen | Hello Nutritarian says:

      Hi Sarah!

      Oh I’m SO, SO happy to hear that you had such a lovely nutritarian spread this year and that the mashed potatoes were a hit!

      You can absolutely freeze the cauliflower cream sauce and I just like to let it thaw on the counter. A good mix and it returns to texture!

      And that’s exactly what I did–I frozen my Thanksgiving leftovers so I don’t need to cook nearly as much for Christmas!

      Thank you for taking the time to rate the mashed potatoes and for your lovely comment!

      xo, Kristen

  • Paula says:

    How would these turn out if I doubled the cauliflower? I’m diabetic and the potatoes would shoot my blood sugar through the roof.

    • Kristen Hong says:

      Hi Paula,

      I think it would work, you might have to decrease the amount of cauliflower cashew sauce a bit!

      Let me know how it turns out!

      xo, Kristen

  • Kelly Miller says:

    These mashed potatoes are absolutely delicious! They are every bit as rich and creamy as ones made with tons of butter and milk from the SAD days! The cauliflower cream sauce is nectar from the Gods!!! You have outdone yourself with that recipe! I could grab a spoon and sit down to a bowl of just the sauce! I made the mushroom gravy for a Thanksgiving and my family dove in and devoured it! The leftover cream sauce was super good drizzled over steamed broccoli, green beans and kale. It would be a delicious addition to anthing! Having these recipes in our arsenal is a true game changer! They totally stand up to the salt addicted SAD eater and we all know they are yummy AND nutritious! Thanks so much Kristen!!!

    • Kristen Hong says:

      Oh thank you so much, Kelly, for your glowing review of my favorite holiday recipe!

      I’m so happy to know your family enjoyed it and I’m going to be adding the Cream Sauce as its own stand-alone recipe so I can get more creative with it–lot’s of great creamy ideas to come!

      Hope you had the merriest Christmas!

      xo, Kristen

  • Jean Myers says:

    Planning to try these for Christmas dinner. What is the yield of this recipe in cups or servings? I am trying to figure out whether to double or triple the recipe for my gathering of 12

  • Wendy says:

    Hi Kristen! I made these for Thanksgiving and they were quite good. I did not make the gravy, so I had a good amount of leftover cauliflower cream. I added a squeeze of lemon, some roasted garlic cloves, black pepper and a little more nooch. I poured it over lentil pasta, sprinkled on some nutritarian part and I am in Alfredo heaven! Thanks so much

    • Kristen Hong says:

      Oh Wendy I’m so happy to hear you enjoyed the Cauliflower Cashew Cream Sauce! I’m going to be making a separate post for it soon because it’s just so versatile!

      xo, Kristen

  • steve belknap says:

    Is there a substitution for Cashews if someone has a an allergy to cashews?

    Love what you are doing, PLEASE don’t EVER stop!

    • Kristen Hong says:

      So wonderful to hear that, Steve, thank you!

      I haven’t made this recipe with any substitutions before but I’d recommend slivered almonds!

      Let me know if you try it!


  • Caroline says:

    No nuts and seeds due to allergies. What can I sub for the cashews in this case?

    • Kristen Hong says:

      Hi Caroline,

      If you can’t do nuts or seeds I’d replace that with beans. White or garbanzos would work!

      xo, Kristen