Instant Pot Cauliflower Mashed Potatoes

4.86 from 7 votes

Let your Instant Pot do the hard work in making cauliflower mashed potatoes! This low carb side dish comes together in a snap with almost no prep work! It’s a wonderful addition to any main course with chicken or beef.

Close up of a gray bowl filled with mashed cauliflower, topped with a pat of melting butter.

Instant Pot Cauliflower

This Instant Pot cauliflower recipe is one of my go-to side dishes on busy weeknights. Why? It’s super easy, and just so darn good.

For this recipe, you’ll pressure cook a whole cauliflower head in the Instant Pot. That’s a great side dish on its own, but adding just a few other ingredients creates a healthier version of mashed potatoes!

Best of all, cauliflower mash, like cabbage and bacon, goes with just about everything!

Why We Love This Recipe

  1. Lower carb than mashed potatoes. This dish is Whole30 compliant, low carb, paleo friendly, and absolutely delicious. Even if you aren’t on any of those diet/lifestyles, cauliflower mashed potatoes just make you feel great!
  2. Minimal, budget friendly ingredients. To make Instant Pot cauliflower mash, you only need 5 ingredients. There are no expensive dairy products – just a pat of butter.
  3. Freezer friendly. It’ll keep in the freezer for a couple of months, and it reheats perfectly too.

If you love cauliflower recipes, you may also want to make some Cauliflower Tabbouleh!

Ingredients and Substitutions

A whole cauliflower head on a small cutting board, next to small dishes of broth, butter, salt and pepper.
  • Cauliflower: Check to be sure there are no black spots or bruises on the head.
  • Chicken or vegetable stock: Use low sodium broth or stock, or save money and make it yourself!
  • Butter: If you need a Paleo or Whole30 option, use ghee. For dairy-free mashed potatoes, you can use a plant-based or non-dairy butter substitute.
  • Coarse salt (sea salt or Kosher salt) and black pepper
  • Optional: 1-2 cloves garlic

You’ll also need a couple of kitchen tools:

How to Make Instant Pot Cauliflower

Just wait until you see how simple the recipe steps are! I promise, you will never want a different recipe for low carb mashed potatoes!

Four process shots showing a head of cauliflower trimmed, set in an Instant Pot, cooked, and mashed with an immersion blender.
  1. Prep the cauliflower. This is the only prep work you’re going to have to do, yay! Use a sharp knife to cut away the thickest part of the stem and the outer leaves. Wash it.
  2. Add the stock and set the cauliflower inside the Instant Pot. Season with salt and pepper and add the butter and garlic, if using.
  3. Secure the lid and turn to High Pressure for 7 minutes. Once it’s done, carefully turn the steam release valve to allow the steam to escape with a Quick Release.
  4. Use a potato masher or immersion blender to blend well. To save a dish, you can do this right in the Instant Pot. If you like your cauliflower mash super smooth, transfer to a food processor and blend until it reaches a uniform consistency.

Cauliflower doesn't get gummy the way potatoes do when they're over mixed. So, feel free to blend away until the consistency exactly as smooth as you like it!

Close up of a spoon full of creamy low carb mashed potatoes.

Serving Suggestions

This is the question I get asked most often! You can easily make loaded cauliflower mashed potatoes by topping the finished mash with 4 slices of chopped bacon, 2 tablespoon sour cream, 2 sliced scallions, and 1/2 cup of cheddar cheese.

It tastes fantastic with hearty, cozy meat dishes like Classic Pot Roast and Maple Mustard Pork Loin with Roasted Vegetables.

You can also use the low carb mashed potatoes on Shepherd's Pie. It's great with Osso Buco, Swedish Meatballs, and Instant Pot Lamb Stew, too!

Storing Leftovers

Place the mashed cauliflower in an airtight container and store in the refrigerator for up to 5 days. Or, transfer to a freezer-safe container and freeze for up to 2 months.

Instant Pot Cauliflower Mash Recipe FAQ

Is mashed cauliflower keto?

It sure is! Cauliflower is a great alternative to starchy potatoes when you're following a low carb or ketogenic diet, because it's much lower in carbohydrates and a good source of fiber. Cauliflower has about 1.5 net carbs per half cup.

If you're following a Whole30 or Paleo diet, simply substitute the butter in this recipe with ghee, and this cauliflower mash is totally compatible!

Close up of a hand spooning low carb mashed potatoes from a small gray bowl.

Other Easy Healthy Side Dishes

Like this recipe? I'd love to hear what you think!
Please drop a star rating below or tag me on Instagram @cookathomemom.

Close up of a gray bowl filled with mashed cauliflower, topped with a pat of melting butter.

Instant Pot Cauliflower Mashed Potatoes

Instant Pot Cauliflower is the secret to making creamy, low carb mashed potatoes! This delicious, healthy side dish comes together in a snap.
4.86 from 7 votes
Print Pin Rate
Prep Time: 5 minutes
Cook Time: 7 minutes
pressurize/release time: 10 minutes
Total Time: 12 minutes
Servings: 4
Author: Laura Miner

Equipment

Ingredients

  • 1 head cauliflower large stem removed
  • 1 cup vegetable broth or chicken stock
  • 2 tablespoons butter substitute ghee if following Paleo/Whole30
  • ½ teaspoon salt
  • ½ teaspoon black pepper
  • 1-2 cloves garlic optional

Video

Instructions

  • Use a sharp knife to carefully cut away the thickest part of the stem and peel off the outer leaves. Wash the cauliflower. 
  • Pour the stock and set the cauliflower inside the Instant Pot. Season with salt and pepper and add the butter and garlic, if using. Secure the lid and turn to High Pressure for 7 minutes.
  • Carefully turn the steam release valve to allow for a Quick Release (manually release the steam). 
  • Use a potato masher or immersion blender to blend well. Alternately, you can transfer the cauliflower mash to a blender or food processor and blend until smooth. Note: Cauliflower won’t get gummy the way potatoes do with over blending, so feel free to blend away until it’s exactly as smooth as you like it!

Notes

To store: Transfer the mashed cauliflower to an airtight container. Store in the refrigerator for up to 5 days.
To reheat: Stir, then heat in the microwave for 3-4 minutes on high.

Nutrition

Serving: 0.75cup | Calories: 89kcal | Carbohydrates: 8g | Protein: 3g | Fat: 6g | Saturated Fat: 4g | Cholesterol: 15mg | Sodium: 619mg | Potassium: 430mg | Fiber: 3g | Sugar: 3g | Vitamin A: 300IU | Vitamin C: 69mg | Calcium: 32mg | Iron: 1mg
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4.86 from 7 votes (3 ratings without comment)

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11 Comments

  1. 5 stars
    I have been super hesitant to make cauliflower mash because I love my potatoes! But I’m needing to cut back on carbs and gave this a try. I’m glad I did. It’s really good! And super easy!

  2. It’s Perfect! Cooking the head whole should be obvious, why chop it and have that extra mess. Thank You, I visit this when I forget the IP cooking time.

    1. Hi Lori! Oh no! I don’t know of a way to thicken it other than cooking and adding more cauliflower, but next time just dump out or spoon out some of the liquid before blending. Please let me know how it turns out next time! -Laura

      1. 4 stars
        I cook mine in the Instant pot steamer basket and remove it when done. dumping the cauliflower onto a clean cup towel. Draw up the towel around the cauliflower and twist the ends together tightening around the head. Squeeze as much water out of the cauliflower as possible for you. May have to put on a rubber glove to do the twisting. Lots of water in cauliflower. This will give excellent results. Add back in enough of the broth and butter for the right texture. I’m just sayin’.

  3. Easy recipe. However, I found mine too watery so am adding some cooked frozen cauliflower to thicken it. Next time, I’ll use less broth.

    1. Hi Charles! I’m glad you enjoyed it. And what a great tip, thanks for sharing! 🙂 -Laura