This recipe for Instant Pot Cauliflower Mash is so easy. It is a delicious, one-pot side dish that is low-carb and healthy. Make this keto-friendly recipe in less than 30 minutes.

bowl of cooked instant pot 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.

labeled photo with ingredients for instant pot cauliflower mash

Recipe Steps

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.

Step One

Grab a large cauliflower and cut it into florets. Place the forets and water in your Instant Pot.

cauliflower florets in the base of a pressure cooker ready to be cooked

Step Two

Cook on high pressure for just 2 minutes. Then, release the pressure and carefully remove the lid.

Step Three

Add the ghee, butter, or vegan butter to the pot and use a hand-immersion blender to turn it into creamy, silky mashed cauliflower. Enjoy hot.


What can I serve with cauliflower mash?

This healthy side dish goes great with any main dish, especially protein dishes. I like to serve it with: Meatloaf Muffins, Baked Pork Meatballs, Crockpot Chicken with Green Chiles, or Baked Paprika Chicken Thighs.

bowl of creamy cauliflower mash with dried parsley on top

More Easy Instant Pot Side Dishes

For more easy Instant Pot recipes, check out my index of healthy and gluten-free Instant Pot recipes.

Watch me make this dish on YouTube!

thumbnail image for cauliflower video

I hope you make this recipe! If you do, please leave a comment and a starred review below.

And, consider following me on social media so we can stay connected. I’m on Facebook, Pinterest, Instagram, and YouTube!

clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
cooked cauliflower mash in a white bowl with gold spoons

Instant Pot Cauliflower Mash (Low-Carb)


This recipe for Instant Pot Cauliflower Mash is so easy. It is a delicious, one-pot side dish that is low-carb and healthy. Make this keto-friendly recipe in less than 30 minutes.


  • 1 large cauliflower, broken into florets
  • ¾ cup filtered water
  • 1 tablespoon ghee or butter (use vegan butter for vegan or dairy-free)
  • 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, 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.


  1. 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: American

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

Don’t forget to join the Clean Eating Kitchen newsletter. You’ll get my Clean Eating Quick Start Guide, plus links to all the latest recipes.