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

Instant Pot Mashed Cauliflower

You will not believe how easy it is to make Instant Pot Mashed Cauliflower! This Whole30 and Keto friendly side dish comes together in a snap with whole cauliflower and almost no prep work at all, and it's wonderful with chicken, beef, and so much more!
Course Side Dish
Cuisine American
Keyword keto side dish, Whole30 Side Dish
Prep Time 5 minutes
Cook Time 7 minutes
Total Time 12 minutes
Servings 4 servings
Calories 89kcal


  • 1 head cauliflower large stem removed
  • 1 cup vegetable or chicken stock
  • 2 Tbsp butter for Keto, substitute ghee if following Paleo/Whole30
  • 1/2 tsp salt
  • 1/2 tsp black pepper
  • 1-2 cloves garlic, optional


  • 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!



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


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