This recipe for Instant Pot Cauliflower Mash is so easy. It is a delicious, one-pot side dish that is low-carb and healthy.

instant pot cauliflower mash with gold spoon

What is Cauliflower Mash?

Cauliflower mash is just like mashed potatoes, but made with steamed cauliflower. You won’t believe how much it tastes like the real thing, but without the carbs. This recipe is low-carb, paleo, gluten-free, and Whole30-diet friendly.

And, if you’re on a keto diet, you might even be able to enjoy this dish. One serving has 10 grams of carbohydrate and 4 grams of fiber, so 6 grams net carbs.

How to Make It

Making this recipe is actually really easy, especially using the Instant Pot pressure cooker. You can also use the stovetop but I find that the Instant Pot is a one-pot solution that is super efficient and fast.

  1. Grab a large cauliflower and cut it into florets.
  2. Place the forets and water in your Instant Pot.
  3. Cook on high pressure for just 2 minutes. Then, release the pressure and use a hand-immersion blender to turn it into creamy, silky mashed cauliflower. Enjoy hot!
instant pot cauliflower mash ingredients

What to Serve with Cauli Mash?

This healthy side dish goes great with any main dish, especially protein dishes. I like to serve it with:

See all of my healthy main dish recipes. Or, for more easy Instant Pot recipes, check out my index of healthy Instant Pot recipes.

bowl of instant pot cauliflower mash

Watch me make this dish on YouTube!

thumbnail image for cauliflower video

Here is the printable recipe:

instant pot cauliflower mash in a white bowl

Instant Pot Cauliflower Mash (Low-Carb)

  • Author: Carrie Forrest, MPH in Nutrition
  • Prep Time: 10 minutes
  • Cook Time: 2 minutes
  • Total Time: 27 minutes
  • Yield: 4 1x


This recipe for Instant Pot Cauliflower Mash is so easy. It is a delicious, one-pot side dish that is low-carb and healthy.



  • 1 large cauliflower, broken into florets
  • ¾ cup filtered water
  • 1 tablespoon ghee (use vegan butter for vegan substitution)
  • ½ teaspoon sea salt
  • ¼ teaspoon ground black pepper


  1. Combine the cauliflower florets and water in the base of a 6-quart pressure cooker.
  2. Lock on the lid and set the time to 2 minutes on high pressure.
  3. When the cooking time is up, carefully use the quick-release to release the pressure.
  4. Remove the lid and stir in the ghee, salt, and pepper. Use a hand-immersion blender or potato masher to create a smooth texture to the cauliflower mash.
  5. Serve hot.


Store any leftovers in a tightly-sealed container in the refrigerator for up to 4 days.

  • Category: Side dish
  • Method: Instant Pot pressure cooker
  • Cuisine: Paleo, gluten-free, low-carb

Keywords: low-carb mashed potatoes, fake mashed potatoes, instant pot cauliflower

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