I’m craving the starchy, carby goodness of mashed potatoes…but I have a potato allergy!

Are you done with missing out? Because I am! I won’t be doing that any more. Let’s make a delicious No-Tato Mash that will make us feel like we aren’t missing out. .


We are not going to settle for anything less than thick creamy mash that will give us that whole body smile we get from comfort food.

And that’s what we’re making today—starchy, carby, delicious No-Tato Mash!

If you have a potato allergy, a nightshade allergy, or you’re looking for an alternative for mashed potatoes, you’re going to want to save this recipe so you can come back to it for the holidays or just for an easy weeknight side.

So, how are we going to get the creamy rich goodness of mashed potato, without the potato? We’re going to start with fresh cauliflower.

If you’re thinking, “I’ve done the mashed cauliflower thing and it doesn’t measure up”…


We are going to create the most delicious No-Tato Mash by adding an ingredient that will make you forget you’re eating cauliflower! Same as the mash in this photo, your mash will look and taste like the starchy carby goodness you are craving!

Smooth & Creamy No-Tato mash! (Gluten-Free, Vegan, & Nightshade-Free)

How is that possible?

Because this is Break A Recipe!

This is Break A Recipe, all recipes on this blog will give you the flavor and texture of the food you’re craving, without the original allergen.

So how are we going to do that? We are going to use cannellini beans!

If you have never tried them before, they have a smooth, starchy flavor that is almost “too dry” when they are eaten alone. That makes them the perfect ingredient to use with the notoriously watery cauliflower!

You Are Going to Love this No-Tato Mash!

Welcome To Break A Recipe

Thank you for coming by to check out this easy recipe for No-Tato Mash. I’m so excited to share it with you!

My name is Nina, I’m a food nerd with allergies. All recipes here on the blog are made without gluten, grain, dairy, egg, soy, corn, almond, and sesame.

If you are a first time visitor, I’m so glad you decided to check out this recipe. You’ll find it’s easy to prepare, and it gives you the satisfaction of a good scoop of mashed potatoes.

If this is your first time visiting, thank you for stopping by! If you are a returning reader, Grain-Free VIP, newsletter subscriber, or Facebook group member, thank you for all your help! You keep me on my toes. You inspire me to Break New Recipes each week.

Life is better with foodie friends, and I’m thankful to call you mine!

That’s kind of my thing, using alternative, allergen friendly ingredients, and creating recipes. As the name of my blog implies, I break things in the kitchen. I would love it if you would come behind the scenes with me every week and let me tell you more about it in my newsletter. You can subscribe by clicking here. I’m a food nerd and I love having foodie friends!

If you’re curious about what I cook without gluten, grain, dairy, egg, soy, corn, almond, or sesame, here’s a quick look at my instagram to see what I’ve been cooking lately. (And maybe a dog or two)

Now Let’s Get Back To Our Recipe!

Why do the holidays seem incomplete without mashed potatoes? The starchy, carby, goodness with a pat of butter just makes the meal feel complete. How can we create this flavor and texture without using potatoes? Unicorn Farts! Okay maybe not. We will use cauliflower, but we will also use cannellini beans!

Our No-Tato mash has three crucial ingredients: Fresh Cauliflower, Cannellini Beans, and Vegan milk. These ingredients create the texture of the no-tato mash.

The other ingredients: vegan butter, salt, and nutritional yeast are for flavor and can be adjusted to your liking, or omitted altogether!

Isn’t it amazing how we can re-create the flavors and textures in the kitchen? It’s truly magical.

There’s more to this recipe than ingredients!

Using the ingredients above will give you the flavor and texture of mashed potatoes, but there’s something else that’s just as important.

The Equipment! Other than the ingredients, the item that will affect your recipe more than anything else is a cooking blender or food processor!

In the photos below, the mash on the left is made in a food processor and the mash on the right is made in a cooking blender. Any high powered blender or immersion blender will give you the texture, but a cooking blender does the steaming for you!

I splurged on a high powered blender about a year ago, and I have not regretted it. You can get them with lots of bells and whistles. Mine cooks…so I can actually make the whole mash in the blender! And it cleans it self, no unicorn farts required. It is such a time saver!

Let’s look at the difference the cooking

The mash on the right is made in a cooking blender, the mash on the right is made in a food processor.

Whatever you use to make your mash, you are going to wonder why you didn’t add cannellini beans to your cauliflower mash long ago.

Are you ready to Break A Recipe?

Let’s Start With A

Shopping List

If you’re looking for equipment or ingredients, the links below will take you to the ingredients and equipment I use in my own kitchen.



These ingredients and equipment are what I use in my own kitchen. As an amazon associate, I earn from qualifying purchases. If you purchase anything through an affiliate link, I earn a small commission at no extra cost to you. Thank you for helping to “keep the lights on,” here at Break A Recipe.

Enough With the Words, Let’s Break A Recipe!

No-Tato Mash! (Vegan, Gluten-Free, Nightshade-Free)

You'll swear you're eating mashed potatoes!
Servings 8 people


  • Cooking Blender (optional)
  • Food Processor / Immersion Blender (Not needed if using cooking blender)
  • Skillet with lid (Not needed if using cooking blender)
  • Liquid measuring cup
  • Adjustable measuring spoons
  • Can Opener
  • 2 quart casserole (for serving)


Essential Ingredients

  • 2 Pounds Cauliflower Florets
  • 1 13.5 ounce Can Cannellini Beans
  • Cup Dairy-Free Milk

Optional Seasonings

  • 2 Tablespoons Nutritional Yeast
  • 2 Tablespoons Dairy-Free Butter
  • 1 teaspoon Salt


Cooking Blender Method (25 minutes)

  • Add Dairy-Free Milk to Blender. Add about half the cauliflower florets to blender. Turn to "heated puree" cycle and press start.
  • While cauliflower steams, rinse and drain cannellini beans.
  • As cauliflower steams and purees, pause the cycle and add more cauliflower, until all cauliflower is pureed.
  • When all cauliflower is pureed, pause the blender, add cannellini beans, nutritional yeast, and dairy-free butter.
  • Allow blender to finish cooking. When blender beeps, remove puree to casserole dish and enjoy.

Food Processor Method (45 minutes)

  • In a large skillet, add dairy-free milk steam cauliflower over medium heat for 10 minutes.
  • Turn off heat and allow cauliflower to steam and additional 10 minutes.
  • Remove lid and allow cauliflower to cool 10 minutes.
  • Transfer all ingredients to bowl of food processor. Pulse to chop cauliflower and beans.
  • Process on high until Cauliflower and Beans are pureed. Transfer to casserole. (It may be necessary to heat mash at this point. It microwaves nicely!)


The biggest difference in this recipe is the equipment. Using a cooking blender will give you a smoother mash and prepare the mash faster. 
For a super starchy mash add an extra half can of cannellini beans.  
Recipes Are Meant To Be Broken! How will you break this one?  Will you serve your mash with a dairy-free cheese sauce? Or gravy?
Maybe you’ll bake in ramekins to replicate the “loaded baked potatoes” or will you top it with dairy free butter and scallions for the most delicious weeknight side dish?

Let’s Watch It Happen!

Cooking Blender Method…

Food Processor Method…

Whichever method you use, you’re going to love this no-tato mash!

Let’s Talk Cost and Budget…

One of the things that is greatest barrier to a new recipe is cost. The cost of the ingredients and the cost of the equipment. How do you know if it’s worth investing in new equipment if you’ve never gotten to play with it?

If you have a friend or family member who will be kind enough to let you borrow theirs, that’s a great place to start. If you don’t, there are other options!

Let’s talk about how you can get your hands on some equipment affordably. Before I purchased my cooking blender, I borrowed it from a friend. After using it for a month, I knew I needed one. So I contacted my pampered chef lady and got it at a big discount. It was my 40th birthday present to myself and well worth it.

Another option is buy nothing.

If you aren’t familiar with buy nothing, it’s the equivalent of passing along items you no longer need to a family member or friend…the network is just bigger.

Each community has their local group where you can offer items up to a new home and ask for items you are in search of. There is no charge for the items on buy nothing and you do not have to be in need financially.

You may get a great item at no cost–I’ve gotten a stand mixer, a food processor, and other items. When I needed a new home for a futon, I posted it in my local buy nothing group and it found a new home. All you need is a Facebook account and you can join your local group and start sharing items in need of a home or requesting items you’d like to add to your home.

If you use swagbucks or other points programs, turn those points into gift cards and you’ve got your equipment!

Consider your local library. Many libraries have started lending equipment or they are part of an equipment lending network. This way you can play with your food at a much lower cost. And if you decide not to invest in the equipment, you’ve had a little more fun in the kitchen without the cost!

Let’s Take A Closer Look At Our Ingredients


low in calories, cauliflower is packed with nutrition. It includes, fiber, Vitamins C, K, and B6 as well as folate, manganese, magnesium, and potassium. It’s flavor is quite neutral. In this recipe, it’s one of two ingredients we use to replicate the potato flavor and texture.

Cauliflower comes with a particular aroma. As a happy accident, I learned that nutritional yeast somehow decreases the aroma. So if it’s safe for you, using the two together, will have magnificent results.

Cannellini Beans

Loaded with fiber, cannellini beans are rich in iron, B Vitamins, iron, potassium, zinc, and other minerals. In our recipe, we are going to balance the notoriously watery cauliflower, with the starchy cannellini beans. Wait? starch means carbs…these aren’t your empty potato carbs, there’s much more fiber and nutrients found in cannellini beans when compared to potatoes.

Nutritional Yeast

Loaded with vitamins, nutritional yeast is known for its cheesy flavor. It’s made without dairy, and is totally vegan. I like to use Sari Nutritional Yeast. It’s not fortified, meaning all vitamins and nutrients are naturally occurring. This is important because our bodies process naturally occurring vitamins very differently than synthetically created vitamins. If you want to give your no-tato mash a cheddar cheese flavor use 3 tablespoons of the nutritional yeast and you will think you’re eating a “loaded baked potato”.

Coconut milk 

I like using the coconut milk in the carton when a recipe calls for “milk”. My favorite brand is So Delicious. Coconut is my duct tape, I can make almost anything with it. Any time a recipe calls for “milk” this is what I use. When a recipe calls for whole milk, I’ll use the full fat coconut milk in the can, and when a recipe calls for cream, I’ll go with canned coconut cream.

You can use another vegan milk, if you like. We’ve used cashew milk and loved it. Please only use ingredients that are safe for you! No amount of Unicorn Farts can undo an allergic response. (Tried it, it doesn’t work).


One of the most common seasonings, salt is also an essential nutrient we need in moderation. If you are worried about consuming too much salt, take the salt shaker off of the table, and salt your recipes in the kitchen. Salt is also most American’s major source of iodine. To bond the iodine to salt, dextrose a corn derivative, is used. If corn is a concern for you, or if you use sea-salt, or another form of non-iodized salt, consider taking an iodine supplement for nutritional purposes.

Vegan Butter

While it’s legal to enjoy no-tato mash without vegan butter, I prefer to have butter with mine. Myioko’s is our favorite brand. Please use a vegan butter that is safe for you, or omit it if you like.

Before You Go…

Thank you for reading, for trying this recipe, and for taking a chance on a recipe made with unique ingredients!

You’ll find it’s easy to make, and your body will feel much better after eating it. You will find your gluten-and grain loving friends going for seconds!

If you’re cooking this for someone with allergies, thank you again for supporting them. You’re an amazing friend. Pin this recipe so you can share it with those who need it, and find it later!

Please tell me how your recipe turned out when you make it. Click here to reach me directly. You can also find me on Facebook, Instagram, Twitter, or Pinterest using the links below. I really enjoy your feedback and comments. I can’t wait to hear how your recipe turned out!

Come connect with others who cook without grains. Life’s better with Foodie Friends. We’d love to have you join us in Grain-Free Lifestyle And Support Community.

Wishing You Safe & Delicious Foods, ❤️ Nina