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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. Maman de sara

      April 22, 2019 at 3:26 am

      5 stars
      I like easy recipe. I would like to try this mashed cauliflower using an instant pot.

      Reply
    2. Sara

      April 22, 2019 at 1:53 am

      Let’s just go ahead and add this recipe to the list of reasons why I need to get an Instant Pot! haha looks wonderful!!

      Reply
      • Mirlene

        April 24, 2019 at 3:32 am

        haha! Thank you, Sara!

        Reply
    3. Anne Lawton

      April 21, 2019 at 8:03 pm

      5 stars
      This is such a great idea to make mashed cauliflower in an instant pot!

      Reply
    4. STACEY CRAWFORD

      April 21, 2019 at 5:21 pm

      5 stars
      Wow, I love mashed cauliflower. Your IP version looks so simple to make!

      Reply
    5. Samantha H.

      April 21, 2019 at 1:07 pm

      5 stars
      Yum! I’ve somehow never tried mashed cauliflower, but there’s no time like the present, right? I also need to use my Instant Pot more, so this is perfect.

      Reply
      • Mirlene

        April 24, 2019 at 3:33 am

        Just be warned. you will be hooked!

        Reply
    6. Kacie Morgan

      April 20, 2019 at 10:09 am

      5 stars
      I tried this last year when I was doing the keto diet and I was genuinely surprised by how enjoyable it is

      Reply
      • Mirlene

        April 24, 2019 at 3:33 am

        Good! I am glad to hear that.

        Reply
    7. chihyu

      April 20, 2019 at 2:59 am

      5 stars
      That looks so delicious and I love it’s low carb and healthy, too!

      Reply
    8. Jenni LeBaron

      April 19, 2019 at 8:43 pm

      5 stars
      We love mashed cauliflower but I have never tried making it in my pressure cooker! I can’t wait to try this next time. Such a creamy side for any main dish meal!

      Reply
    9. Linda

      April 18, 2019 at 9:33 pm

      5 stars
      This is my kind of recipe. I’ve been using store bought cauliflower for lunch or dinner. I’m so glad I found this recipe because now I can make it on my own.

      Reply
      • Mirlene

        April 24, 2019 at 3:34 am

        Oh no! so much better to make your own!

        Reply
    10. Danielle Wolter

      April 18, 2019 at 6:08 pm

      5 stars
      this looks good enough to turn a potato lover like me into a cauliflower lover. What a great recipe!

      Reply
      • Mirlene

        April 24, 2019 at 3:35 am

        Thank you, Danielle!

        Reply
    11. Jacqueline Debono

      April 18, 2019 at 3:09 pm

      5 stars
      I have never thought to mash cauliflower instead of potatoes but it’s such a great idea! Can’t wait to try it!

      Reply
    12. Karyl Henry

      April 18, 2019 at 11:41 am

      5 stars
      I haven’t joined the instant pot craze, but I do like mashed cauliflower and I love that this recipe is so easy to make. Even though mine will take a little longer on the stove, the results will still be the same, and delicious

      Reply
    13. Megan Stevens

      April 18, 2019 at 2:58 am

      5 stars
      This cauli looks amazing. I love the pepper and garlic. I’m pinning it to make for my family. We’ll all love it!!

      Reply
    14. Kelly

      April 18, 2019 at 12:17 am

      5 stars
      I love cooking vegetables in the Instant Pot. It’s so easy and hands off. Great recipe!

      Reply
    15. Renee Kohley

      April 17, 2019 at 5:49 pm

      5 stars
      This is such an easy weeknight side dish for dinner – thanks for the recipe!

      Reply
    16. Jean

      April 17, 2019 at 4:29 pm

      5 stars
      I’ve been preferring mashed cauliflower over potatoes these days, and this looks fantastic! What a great idea to use the IP. Makes it so easy!

      Reply
    17. Kelly Anthony

      April 17, 2019 at 1:06 pm

      5 stars
      I’ve made something similar to this but not in the instant pot so I’m excited to compare the two. Looks delicious and a great low carb option!

      Reply
    18. Amanda

      April 17, 2019 at 12:43 am

      5 stars
      Is there anything cauliflower can’t do? What an incredibly delicious recipe, and I love how the Instant Pot makes it super easy. Thanks for sharing!

      Reply
      • Mirlene

        April 30, 2019 at 12:42 am

        Thank you, Amanda. Cauliflower is the best…so versatile.

        Reply
    19. Tessa Simpson

      April 16, 2019 at 3:56 pm

      5 stars
      I am so eager to try a version in my Instant Pot! These look so dreamy!

      Reply
      • Mirlene

        April 24, 2019 at 3:36 am

        Thank you, Tessa. Please enjoy!

        Reply
    20. Kari - Get Inspired Everyday!

      April 15, 2019 at 8:55 pm

      5 stars
      I love mashed cauliflower so I can’t wait to try your extra creamy Instant Pot version!

      Reply
      • Mirlene

        April 16, 2019 at 2:24 pm

        Thank you, Kari.

        Reply
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