Healthy Mashed Potato Bowls with Creamy Cashew Gravy


These mashed potato bowls are a part of the final post in my “food trend” sponsored series for this year’s 21 Day Dairy-Free Challenge with So Delicious. The Challenge will run from January 23rd to February 12th, but sign up now for some great goodies. They’ll send you new coupons, a chance to win a year’s supply of So Delicious Dairy Free, dairy-free tips, a shopping list, snack guide, and more!

21 Day So Delicious Dairy Free Challenge

Bowls are expected to be big in 2017, but we’re moving beyond delicious smoothies, soups, and acai. According to Forbes, eating from bowls will be taking over further as consumers see the benefits over handheld items. Bowls are easier and faster to assemble, and less messy. Plus, “holding a bowl would likely make you psychologically more prone to mindfulness. You’ll feel a full a lot faster, and be able to savor all the flavors and textures with every bite.”

The psychics at FoodBeast agree with the trend, but they say that we’ll be experimenting with different starches as the base for our bowls. I think we’re craving also new flavors, so I put together this mini round-up of plant-based bowls followed by a brand new recipe for Mashed Potato Bowls!

5 Fabulous Plant-Based Bowls

Most of us will continue to love rice bowls, but adventurous themes are a must. I like this Spicy Serrano Chile Sauce on a Rainbow Rice Bowl.

Food in Bowls (Rainbow Rice Bowl recipe pictured) - including Vegan Mashed Potato Bowls with Creamy Cashew Gravy

Legume fans will love this brown rice Bounty Bowl with Tahini Lemon Sauce. It’s loaded with plant proteins and focuses on nutrient-rich whole foods.

Food in Bowls (Tahini Rice Bowl recipe pictured) - including Vegan Mashed Potato Bowls with Creamy Cashew Gravy

For a different gluten-free grain, I think you’ll like my healthy but decadent Quinoa Bowl with Healthy Hollandaise Sauce.

Spring Quinoa Bowl with Vegan Holandaise Sauce Recipe - Healthy, no oil, dairy-free, gluten-free and delicious!

If you can do gluten, then I suggest enjoying the unique flavors and texture of this Garden Barley Bowl. If not, swap in your gluten-free starch of choice while still getting a taste of this creative blend.

Food in Bowls (Garden Barley Bowl recipe pictured) - including Vegan Mashed Potato Bowls with Creamy Cashew Gravy

Last, but not least, I recommend leaving the grains behind for a day to try to try Hannah’s Vegan Mashed Potato Bowls. She created this incredible recipe with buttery one-pot mashed potatoes, roasted vegetables, creamy cashew gravy and convenient tofu. It sounds complicated, but comes together rather quickly and an be made ahead!

Healthy Mashed Potato Bowls with Creamy Cashew Gravy Recipe (vegan, dairy-free and gluten-free optional)

Special Diet Notes: Mashed Potato Bowls

By ingredients, this recipe is dairy-free / non-dairy, egg-free, optionally gluten-free, peanut-free, vegan, plant-based, and vegetarian.

For soy-free mashed potato bowls, omit the tofu or swap in 1 cup cooked chickpeas. Also, you can use coconut aminos in place of the soy sauce in the cashew gravy.

5.0 from 1 reviews
Healthy Mashed Potato Bowls with Creamy Cashew Gravy
Prep time
Cook time
Total time
When you’re craving a bite of comfort, few dishes can rival the universal appeal of mashed potatoes and gravy. This all-in-one savory and deeply satisfying bowl is layered with a mélange of seasonal vegetables and hearty plant-based protein. Best of all, each component can be prepped separately in advance and thrown together in short order.
Serves: 3 to 4 servings
One-Pot Garlic Mashed Potatoes:
  • 1½ pounds Yukon gold potatoes, peeled and diced
  • 4 cloves garlic, minced
  • 1 cup plain dairy-free creamer (I used So Delicious Coconut Creamer)*
  • 1 tablespoon dairy-free buttery spread or coconut oil
  • ½ teaspoon salt
Roasted Vegetables:
  • ½ pound green beans, trimmed
  • ½ pound (about 2 - 3 medium) carrots, peeled and cut into batons
  • ⅓ pound (about 2 medium) Portobello mushroom caps, sliced
  • 1 medium red onion, sliced into 8 wedges
  • 2 tablespoons olive oil
  • Salt, to taste
  • Black pepper, to taste
Creamy Cashew Gravy:
  • ⅓ cup raw cashew butter
  • ¼ cup raw coconut flakes or shreds**
  • 1 tablespoon soy sauce or wheat-free tamari (for gluten-free)
  • 1 tablespoon nutritional yeast
  • 1 teaspoon onion powder
  • ½ teaspoon garlic powder
  • ½ teaspoon dried thyme
  • ¼ teaspoon dried oregano
  • ¼ teaspoon dried rosemary
  • 1 cup plain dairy-free creamer (I used So Delicious Coconut Creamer)*
To Serve:
  • 6 ounces baked savory tofu, sliced
  • ½ cup frozen peas, thawed
  1. To prepare the mashed potatoes, combine all the ingredients in a medium pot and set on the stove over medium heat. The liquid should just about, but not quite, cover all the potatoes. Bring up to a simmer and stir periodically, to ensure all the potato pieces are evenly cooked. Continue cooking until fork-tender; about 15 to 20 minutes, depending on the size of your dice.
  2. Roughly mash the potatoes to your desired degree of smoothness, cover to keep warm.
  3. To prepare the roasted vegetables, preheat your oven to 400ºF and line a baking sheet with parchment paper or a silicone baking mat.
  4. Place the vegetables on the prepared baking sheet and drizzle with the olive oil. Sprinkle with salt and pepper, and toss to coat. Arrange the vegetables in a single layer.
  5. Roast the vegetables for 30 to 35 minutes, until blistered and golden brown all over.
  6. To prepare the gravy, toss all of the ingredients into your blender and thoroughly puree.
  7. Transfer the smooth mixture to a small saucepan and heat over medium heat until thickened. It should come just to the brink of a boil without bubbling over. Be sure to stir frequently to prevent it from scorching on the bottom. The gravy will continue to thicken as it cools, so adjust the consistency by adding water or vegetable stock if necessary.
  8. To assemble the bowls, smooth a large dollop of mashed potatoes into the bottom of each bowl and arrange all the vegetables on top as desired.
  9. Warm the peas and tofu either in a dry skillet or in the microwave and divide them between the bowls.
  10. Drizzle the gravy all over or serve on the side.
Healthy Mashed Potato Bowls with Creamy Cashew Gravy Recipe (vegan, dairy-free and gluten-free optional)

About Author

Alisa is the founder of, Food Editor for Allergic Living magazine, and author of the best-selling dairy-free book, Go Dairy Free: The Guide and Cookbook for Milk Allergies, Lactose Intolerance, and Casein-Free Living, and the new cookbook, Eat Dairy Free: Your Essential Cookbook for Everyday Meals, Snacks, and Sweets. Alisa is also a professional recipe creator and product ambassador for the natural food industry.


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  6. So interesting about the eating out of bowl facts – more mindfullness when eating? I’ll take it!! Mashed potatoes are my favourite and for some reason I only eat them on holidays. That definitely has to change!!

  7. So fun and delicious and a great trend I had no clue about but luckily I’m already hip to it having my sweet potato bowls. LOL I love the So Delicious Dairy Free Challenge and look forward to it every year. I actually took a friend to the store after barre today and bought her some So Delicious goodies so she could do it. She wanted to and I surprised her with the goodies.

    • That’s so cool Sarah. You are definitely down with the bowl trend already and love that you are helping others out who want to trial the dairy-free journey. So Delicious goodies will win her over regardless!

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