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Home » Recipes » Gluten-free Recipes » Instant Pot Mashed Cauliflower

Last updated on November 17, 2022. Originally posted on November 6, 2017 By Maryea / 31 Comments

Instant Pot Mashed Cauliflower

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Give potatoes the night off and try Instant Pot Mashed Cauliflower–an easy and healthy low-carb side dish! Click here to subscribe


Instant Pot Mashed Cauliflower Recipe--in a bowl with melted butter and a copper serving spoon
If you’re trying to eat a more low carb diet, this recipe is for you. If you don’t really care about how many carbs you have and just love delicious food, this recipe is also for you.

I bought an Instant Pot pressure cooker (affiliate link) almost a year ago now, and it’s been a slow process learning how to use it and feeling comfortable enough to share recipes with you. This is only the second Instant Pot recipe on Happy Healthy Mama, but I’m finally at a point where I am ready to share more recipes with you. (This recipe for Creamy Lentils is the first one I shared and it’s a favorite over here.)

This Instant Pot Mashed Cauliflower recipe is a great one to kick off the Instant Pot recipes streak I’m about to go on. It makes a quick and easy side dish that is as perfect for a weeknight as it is for your Thanksgiving table.

I’m not going to tell you that Mashed Cauliflower tastes just like mashed potatoes. That’s silly. It tastes like cauliflower, but it’s good in its own right. You definitely get the texture and mouth feel of eating mashed potatoes, so if you’ve been banned from eating mashed potatoes, this really is a nice substitute.Super close up photo of the creamy texture of Instant Pot Mashed Cauliflower Recipe

I used my food processor to make the cauliflower silky smooth. If you want to be technical about it, it’s really more of a cauliflower puree than mashed cauliflower. Whatever you want to call it, it’s lovely.

Spiked with butter, garlic, and parmesan reggiano cheese, you are going to love this. Tim and I loved this so much, I knew I had to post the recipe. But I have to have total transparency here, and my kids were pretty meh about this recipe. Meghan ate some but said, “I like the regular way you make cauliflower better.” (She’s referring to Simply Roasted Cauliflower) and Luke was totally against the whole concept of mashed cauliflower.

You can’t really judge how your kids will like this Instant Pot Mashed Cauliflower based on mine. My kids are strange  and hate things like regular things kids usually like, such as spaghetti, but like weird things most kids don’t like spinach with lime juice and avocado sandwiches. So take the information with a grain of salt.

All I know is that Instant Pot Mashed Cauliflower will be making its way to our table often because Tim and I can’t get enough. Like many foods over the years, I’m sure my kids will learn to enjoy it eventually.

Instant Pot Mashed Cauliflower Recipe--in an oval serving bowl with a grey napkin and a salt and pepper shaker

Will you let me know if you try this? I can’t wait to hear what you think!

If you’re looking for more healthy instant pot recipes, I’ve got a list of over 100 great ones right here–> Healthy Instant Pot Recipes You might also love my Cauliflower Fried Rice recipe!

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Super close up photo of the creamy texture of Instant Pot Mashed Cauliflower Recipe

Instant Pot Mashed Cauliflower


★★★★★

5 from 11 reviews

  • Author: Happy Healthy Mama
  • Total Time: 28 minutes
  • Yield: 4-6 servings 1x
Print Recipe
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Description

This Instant Pot Mashed Cauliflower recipe is a low-carb, creamy and delicious side dish!


Ingredients

Scale
  • 1 large or 2 small cauliflower crowns*, core removed and roughly chopped
  • 2 cups chicken stock
  • 2 tablespoons unsalted butter
  • 1/2 teaspoon salt
  • 1/2 teaspoon garlic powder
  • 3/4 cup parmesan reggiano cheese

Instructions

  1. Add trivet/steamer basket, cauliflower, and chicken stock to your Instant Pot.
  2. Close the lid and set the valve to sealing.
  3. Use the manual setting to cook on high pressure for 3 minutes.
  4. Use the quick release function to release the pressure.
  5. Transfer the cauliflower to a food processor. Add the butter, salt, garlic powder, and cheese and process until silky smooth.
  6. Serve immediately** with additional melted butter and freshly cracker pepper, if desired.

Notes

*Different sized cauliflower crowns make a difference, so if your crown is especially small, use two small ones.

**I have successfully made these ahead of time and reheated them.

Nutritional information is based on 4 servings.

  • Prep Time: 10 minutes
  • Cook Time: 18 minutes

Nutrition

  • Serving Size: 1/4 of recipe
  • Calories: 186
  • Sugar: 4 grams
  • Fat: 11 grams
  • Carbohydrates: 7 grams
  • Fiber: 0 grams
  • Protein: 11 grams

Did you make this recipe?

Tag @happyhealthymama on Instagram and hashtag it #happyhealthymama

 

If you make this Instant Pot Mashed Cauliflower recipe, or any Happy Healthy Mama recipe, I would LOVE to see it! Please take a pic and share it on Instagram or the Happy Healthy Mama Facebook page and tag me @happyhealthymama ?

Also, if you try it, would you mind rating the recipe? It’s VERY helpful for me and other readers if the recipes have ratings and reviews. I appreciate you!

If you’d like to save this recipe for later, here’s an image to save to your Pinterest recipe board!

Instant Pot pressure cooker Mashed Cauliflower Recipe #easyrecipes #healthy #lowcarb #instantpotrecipes Did you also know there’s a private Facebook page for health-minded people to ask questions or just get support on your healthy living journey? Click here to request to join and I’ll get you approved within 24 hours!

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Filed Under: Gluten-free Recipes

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Reader Interactions

Comments

  1. Joan Mohr says

    February 8, 2020 at 6:31 pm

    Very good using fresh cauliflower and then a potato masher. Love the garlic flavor.
    Thank you.

    ★★★★★

    Reply
  2. Barbara says

    December 10, 2019 at 9:48 am

    I made this recipe as part of a meal prep for hamburger steak and green beans. It was soooo good! I couldn’t believe how easy it was to make!!!

    ★★★★★

    Reply
    • Maryea says

      December 10, 2019 at 11:00 am

      So happy to hear that Barbara!

      Reply
  3. Sara says

    October 14, 2019 at 8:57 pm

    Woohoo! Made a dinner in 4minutes and it’s delicious! I put 1 table spoon of butter inside and a little bit of olive oil on top when serving. Thank you for this recipe!

    ★★★★★

    Reply
  4. Jane says

    April 28, 2019 at 6:59 pm

    These having amazing flavor, but mine seemed kind of thin. What did I do wrong?

    Reply
    • Maryea says

      April 29, 2019 at 3:08 pm

      Did you add the broth from the Instant Pot. I don’t use that.

      Reply
  5. Nanniealmostyoung says

    October 8, 2018 at 2:21 pm

    Cauliflower mash is great. I use goat cheese and a bit stronger cheese to bump up the taste.

    Reply
  6. Gina says

    October 8, 2018 at 12:00 am

    Soooo delicious and so easy to make! Everyone LOVED it! Will definitely become a staple side-dish in rotation at my house.

    ★★★★★

    Reply
    • Maryea says

      October 8, 2018 at 2:03 pm

      Yay! So happy to hear this. 🙂

      Reply
  7. LD Indiana says

    October 7, 2018 at 9:23 pm

    Delicious! I loved it and my 3 kids loved it. I did add a tablespoon of sour cream and used KeriGold butter. My new favorite side dish. Thank you!

    ★★★★★

    Reply
    • Maryea says

      October 8, 2018 at 2:04 pm

      So glad it was a hit! 🙂

      Reply
  8. Lori says

    October 6, 2018 at 8:28 pm

    I already have a couple bags of frozen cauliflower on hand. Do you think a 16 oz bag would work as an equivalent for the fresh in your recipe?

    Reply
    • Maryea says

      October 7, 2018 at 8:24 am

      If cooking from frozen I’d keep the time the same (or maybe 2 min instead of 3) and if thawed I’d do 1 minute. I haven’t tried this, though, so I’m not sure! I just feel like frozen cauliflower doesn’t need as much time as fresh. I would probably use both bags to equal about the same amount.

      Reply
      • Lori says

        October 7, 2018 at 11:33 am

        Great! Thank you for your response.

      • Judy Steele says

        March 28, 2020 at 4:40 pm

        I think if you use frozen cauliflower, you would need to wring the liquid out of the cauliflower by putting it into a clean tea towel and twisting the towel until all liquid is removed.

        ★★★★★

  9. Cindy says

    September 8, 2018 at 8:11 pm

    Why the chicken stock if you don’t use it in the process of blending it?

    Reply
    • Maryea says

      September 9, 2018 at 1:19 pm

      You need liquid to cook the cauliflower in the Instant Pot and the stock adds more flavor than water. Water would work, too, but I like it better with the flavor that the stock gives it.

      Reply
  10. Tam says

    September 3, 2018 at 11:34 pm

    Wow! The best cauliflower mashed. I only had can Parmesan cheese but it was still tasty. Smooth and creamy and Keto friendly.

    ★★★★★

    Reply
    • Maryea says

      September 4, 2018 at 9:22 am

      So happy to hear this!

      Reply
  11. Lisa says

    August 21, 2018 at 9:27 pm

    Do you purée only the cooked cauliflower it do you add some of the broth as well?

    Reply
    • Maryea says

      August 23, 2018 at 6:59 am

      I don’t add the broth, just the cauliflower.

      Reply
  12. Valeria Dombiak Woelfel says

    June 1, 2018 at 9:12 pm

    just perfect! creamy and easy.just out of curiosity what is on the picture, pepper , nutmeg? was wondering should I add any any amount if so? thanks for the great recipe

    ★★★★★

    Reply
    • Maryea says

      June 3, 2018 at 7:25 am

      It’s just freshly ground black pepper. 🙂 I did it for color in the picture, but if you like pepper it’s a nice addition!

      Reply
  13. DONNA BUECHEL says

    May 2, 2018 at 6:07 pm

    Perfect… I also added two cloves of garlic into the pot with the cauliflower

    ★★★★★

    Reply
    • Maryea says

      May 5, 2018 at 7:59 am

      Thanks for the feedback, Donna!

      Reply
  14. May says

    April 29, 2018 at 11:10 am

    Great side dish! I did add about 1TB cream cheese (reduced butter to 1 TB) and used water instead of broth. So easy, yummy, and easily mashed with a hand masher, making clean up even faster. We eat a lot of cauliflower and I must admit I have been tiring of the roasted version. So thank you tons!

    Reply
  15. Tracy Greenfield says

    April 19, 2018 at 9:30 pm

    Wow! I loved this! No more mashed potatoes for me. Turned out perfect. Creamy and delicious. Will recommend this recipe to all my instant pot friends.

    ★★★★★

    Reply
    • Maryea says

      April 20, 2018 at 10:00 am

      Yay! So happy to hear this Tracy! And I really appreciate you sharing. 🙂

      Reply
  16. J. Knee says

    March 3, 2018 at 9:54 pm

    This is a fantastic dish! I never had anything like it. It was easy to make, too. I am going to try making it next with parmesan rinds tossed in . (I also tried your Instant Pot creamy lentils, but it continued to burn, even after I used over a cup of water. I believe I followed the instructions to the letter.)

    ★★★★★

    Reply
    • Maryea says

      March 5, 2018 at 11:32 am

      I’m so glad you liked this! I’m sorry the lentils didn’t work out for you. It seems to be a hit or miss with a lot of people and I can’t figure out what makes it not work for some people.

      Reply

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