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    Instant Pot Recipes » Instant Pot Cauliflower

    Instant Pot Cauliflower

    Posted On October 9, 2020 By Mirlene Last updated January 12, 2022 32 Comments

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    instant pot cauliflower mash Pinterest Pin

    This Instant Pot Cauliflower Recipe is epic! Quickly cooked in the instant pot, then transformed into a delicious mash potato-like side dish. Easy low carb side dish. Creamy and scrumptious, not to mention it is gluten-free!

    • Instant Pot Cauliflower In gray bowl topped with herbs and olive oil

    Quick and extremely tasty low carb cauliflower recipe! A perfect alternative to potatoes. A savory side dish that pairs great with protein such as this Poulet en sauce, or with Jamaican Curry Goat. It takes only minutes to make. Learn how to cook cauliflower mashed potatoes in your instant pot in no time!

    This instant pot cauliflower recipe is perfect for weight watchers too. A Great potato replacement. Best of all, the kids will not notice the difference with this creamy cauliflower puree. I have picky eaters, and they ate it without any issues.

    Made in just five minutes in the Instant pot, then blended to perfection in the Vitamix then served as a  cauliflower mash. This garlic mashed cauliflower is not only perfect for special occasions but great all year round. 

    Here’s How To Make Cauliflower Mashed Potatoes?

    Gather the ingredients, then cut the florets from the head of the cauliflower. Wash and pat dry the cauliflower. Place in a bowl and set aside.

    • spoonful cauliflower topped with black pepper

    Add in the cauliflower florets and water. Cook for 5 minutes. Quick release, transfer to a food processor. Mash or puree until desired consistency is reached.

    • cauliflower in mashed formed in gray bowl. topped with herbs and olive oil.

    Pour mash cauliflower puree into a serving bowl, garnish with herbs and serve warm. You can certainly pair it with any of these other wonderful dishes: Pepper Steak, Oxtail Stew, Cashew Chicken, and Chicken Karaage.

    Frequently Asked Questions (FAQs)

    What kind of stock to use to make cauliflower puree? 

    For this recipe, we used water. However, you may use vegetable stock to enhance the flavor. 

    Can you eat leftover cauliflower mash? 

    Yes. This vegan cauliflower mashed potatoes can last up to 3 days in the refrigerator in an air tight container. 

    Did you make this Instant Pot Cauliflower recipe? Tag me on Instagram or Facebook and please give it a star rating below!

    cauliflower in mashed formed in gray bowl. topped with herbs and olive oil.

    Cauliflower Mashed Potatoes Vegan

    Savory Thoughts
    This vegan Instant Pot Cauliflower Recipe is epic! Made with sautéed garlic almond milk to make this side dish ultra creamy. This low carb, gluten free dish will surprise any mash potato lover.
    5 from 24 votes
    Print Recipe Pin Recipe
    Prep Time 5 mins
    Cook Time 6 mins
    Total Time 11 mins
    Course Side Dish
    Cuisine American
    Servings 4 People
    Calories 159 kcal

    Equipment

    • Instant Pot

    Ingredients
      

    • 1 cauliflower Head florets separated
    • 1 cup water
    • ½ Tsp. Garlic Powder
    • ¼ teaspoon ground black pepper
    • ½ teaspoon kosher salt or to taste
    • ¼ cup Unsweetened Almond Milk
    • Oil and fesh parlsey for garnish

    Instructions
     

    • Separate the florets from the cauliflower head. Rinse and set in a the pot.  Add 1 cup water. Cover with lid and turn the valve to sealing. Manual (pressure) cook on high for 5 minutes. Once done, quick release and open remove the lid. 
      cauliflower in instant pot
    • Remove the cauliflower from the water; drained then transfer to a food processor, or a good quality blender.
      Cauliflower in food processor
    • Then add the garlic, salt and pepper, and almond milk, blend to a smooth consistency.  
      Cauliflower mash in food processor
    • Transfer to a bowl. Serve and enjoy!
      Cauliflower Mash on a spoon

    Notes

    *** This recipe was first published on April 15, 2019. It has been updated with new pictures and post edits. 
    *** Calories are updated per serving. 
     

    Nutrition

    Serving: 4peopleCalories: 159kcalCarbohydrates: 13gProtein: 5gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 7gSodium: 148mgPotassium: 518mgFiber: 4gSugar: 4gVitamin C: 96.5mgCalcium: 40mgIron: 1.1mg
    Making this recipe?Mention @MSavoryThoughts or tag #SavoryThoughts!
    Tried this recipe?Mention @SavoryThoughts or tag #SavoryThoughts!
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    Reader Interactions

    Comments

    1. Carrie

      October 06, 2021 at 7:55 pm

      This recipe was great. Used my immersion blender, so quick and easy. Kids thought it was mashed potato!! Thanks for sharing!!

      Reply
    2. Geetanjali Tung

      April 22, 2019 at 11:20 am

      5 stars
      The cauliflower recipe looks perfect creamy and delicious. Love the addition of sour cream here. Will definitely gonna try this recipe.

      Reply
    3. April

      April 22, 2019 at 10:34 am

      5 stars
      I can’t believe it takes only one minute to make! Such an epic recipe. And the sautéed garlic must have given the dish so much flavor. Definitely the go-to mashed cauliflower recipe for me now!

      Reply
      • Mirlene

        April 24, 2019 at 3:31 am

        Thank you, April!

        Reply
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