Instant Pot Cauliflower Mashed Potatoes
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.

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
- 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!
- 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.
- 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

- 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:
- Instant Pot / Pressure Cooker
- Immersion Blender or Potato Masher
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!

- 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.
- Add 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. Once it’s done, carefully turn the steam release valve to allow the steam to escape with a Quick Release.
- 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!

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
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!

Other Easy Healthy Side Dishes
- Instant Pot Jasmine Rice
- Air Fryer Green Beans
- Instant Pot Spaghetti Squash
- Roasted Air Fryer Carrots
- Air Fryer Beets
Like this recipe? I'd love to hear what you think!
Please drop a star rating below or tag me on Instagram @cookathomemom.

Instant Pot Cauliflower Mashed Potatoes
Equipment
- Instant Pot or other pressure cooker
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!