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

Cauliflower Mashed Potatoes Vegan

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.
Course Side Dish
Cuisine American
Prep Time 5 minutes
Cook Time 6 minutes
Total Time 11 minutes
Servings 4 People
Calories 159kcal


  • 1 cauliflower Head florets separated
  • 1 cup water
  • 2 cloves garlic chopped
  • ¼ tsp ground black pepper
  • ½ tsp kosher salt or to taste
  • ¼ cup Unsweetened Almond Milk
  • Oil and fesh parlsey for garnish


  • 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


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


Serving: 4people | Calories: 159kcal | Carbohydrates: 13g | Protein: 5g | Fat: 10g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 7g | Sodium: 148mg | Potassium: 518mg | Fiber: 4g | Sugar: 4g | Vitamin C: 96.5mg | Calcium: 40mg | Iron: 1.1mg