Instant Pot Mashed Cauliflower

Instant Pot Mashed Cauliflower is a delicious low-calorie and low-carb side that will substitute perfectly wherever you usually serve potatoes. They’re so good, you might just prefer them over their starchy counterparts!

I’m all about finding ways to cut down on heavy carbs and excessive calories without compromising deliciousness. While, of course, this recipe doesn’t taste exactly like potatoes, it tastes so good you might never go back.

I think the best part about this sneaky recipe is that even vegetable pessimists will love it. They never have to know it’s made with cauliflower, right? That can be a secret between us.

Ingredients

• Broth – You can use either chicken or vegetable broth. Make sure to use low-sodium.
• Garlic – Add more or less depending on what you like.
• Cauliflower – I used one large head.
• Parmesan cheese – Fresh is always best.
• Greek yogurt – Make sure to get plain- we don’t want these to turn out sweet! Sour cream will also work.
• Salt & pepper – Season to taste.

What else can I mix into my mashed cauliflower

Just like mashed potatoes, these are easy to customize and make extra delicious. Give some of these ideas a try:

• Chives or green onion
• Bacon
• Cheddar or gouda cheese
• Fresh herbs
• Pesto
• Chipotle peppers
• Spices like chili, curry, or Italian.

How to make mashed cauliflower in the Instant Pot

1. Cook the cauliflower: Add the broth and garlic to your Instant Pot, then put the trivet inside. Place the head of cauliflower, stems and leaves removed, on top of the trivet. Secure the lid and turn the valve to seal. Cook for 15 minutes on the steam setting. Quick release the pressure from the pot after the timer is up.
2. Mash the cauliflower: While you can use a masher, a food processor works best. Break the cauliflower into pieces and add it to the food processor. Add the cheese, yogurt, salt, and pepper and pulse until smooth.

How to serve

To be honest, I could eat this out of a bowl all on its own. But of course it works best as a side! Give these recipes a try:

• Braised Lamb Shanks
• Balsamic Pork Loin
• Salisbury Steak Meatballs
• Chicken Madeira
• Baked Chicken Thighs
• Meatballs with Mushroom Sauce
• Rosemary Garlic Pork Roast

Leftovers

Leftovers will last 3-5 days in an airtight container in the fridge. You can definitely make this recipe ahead of time if you need to, as well. Reheat in the microwave at one minute intervals, stirring in between.

While you can freeze leftovers, keep in mind cauliflower gets watery after it thaws and may change the consistency. It will last 10-12 months frozen.

More great recipes to try:

• Cheesy Cauliflower Tots
• Cheesy Cauliflower Breadsticks
• Instant Pot Rice
• Instant Pot Mashed Potatoes
• Mashed Potatoes
• Crockpot Mashed Potatoes

Before You Begin! If you make this, please leave a review and rating letting us know how you liked this recipe! This helps our business thrive & continue providing free recipes.

4.62 from 18 votes

Instant Pot Mashed Cauliflower

Prep 10 minutes minutes

NPR Time 10 minutes minutes

Cook 15 minutes minutes

Total 35 minutes minutes

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Instant Pot Mashed Cauliflower is a delicious low-calorie and low-carb side that will substitute perfectly wherever you usually serve potatoes. They're so good, you might just prefer them over their starchy counterparts!

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Ingredients

• ▢ 1 cup chicken broth (or vegetable broth, no sodium added)
• ▢ 4 cloves garlic (smashed)
• ▢ 1 large head of cauliflower (stem and leaves removed)
• ▢ ½ cup Parmesan cheese (freshly grated)
• ▢ ¼ cup Greek yogurt
• ▢ ¼ teaspoon salt (or to taste)
• ▢ ¼ teaspoon pepper (or to taste)

Before You Begin! If you make this, please leave a review and rating letting us know how you liked this recipe! This helps our business thrive & continue providing free recipes.

Instructions 

• Add the chicken broth and garlic to your Instant Pot. Place the trivet inside the Instant Pot and the cauliflower on top of the trivet. Place the lid on the instant pot and set the valve to seal.
• Cook for 15 minutes on the Steam setting. When the timer goes off, turn the instant pot off. Quick release the pressure from the pot.
• Carefully transfer the cauliflower to your food processor, break it up in pieces as necessary. Do not add the liquid. Let the cauliflower rest for 10 minutes so it cools off a bit.
• Add the Parmesan cheese, yogurt, salt and pepper to the food processor and pulse until smooth or until you've achieved the desired consistency.

Equipment

• Instant Pot – 6 Quart
• KitchenAid 7-cup Food Processor

Notes

1. Leftovers will last 3-5 days in an airtight container in the fridge. You can definitely make this recipe ahead of time if you need to, as well. Reheat in the microwave at one minute intervals, stirring in between.
2. While you can freeze leftovers, keep in mind cauliflower gets watery after it thaws and may change the consistency. It will last 10-12 months frozen.

Nutrition Information

Serving: 1servingCalories: 123kcal (6%)Carbohydrates: 13g (4%)Protein: 11g (22%)Fat: 4g (6%)Saturated Fat: 2g (13%)Cholesterol: 9mg (3%)Sodium: 431mg (19%)Potassium: 720mg (21%)Fiber: 4g (17%)Sugar: 5g (6%)Vitamin A: 98IU (2%)Vitamin C: 102mg (124%)Calcium: 213mg (21%)Iron: 1mg (6%)

© Author Joanna Cismaru

Notice: Nutrition is auto-calculated for your convenience. Where relevant, we recommend using your own nutrition calculations.