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. Vegan and dairy-free options included.

bowl of cooked instant pot cauliflower mash on a table.

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.

I hope your family loves this delicious recipe that is the perfect low carb alternative to mashed potatoes. See my full list of the Best Substitutes for Potatoes.

Why You Need This Recipe

  • Cooking the cauliflower in the Instant Pot only takes 2 minutes! See my similar recipe for Instant Pot Cauliflower Florets and see how I use them in a Cauliflower Smoothie. You may also like my recipe for Instant Pot Cauliflower Soup.
  • You can adapt this recipe to make it vegan and dairy-free using vegan butter. Or, make it paleo using ghee. If you don’t have a problem with dairy, then use regular butter.
  • This is the perfect low-carb holiday side dish when your oven and stovetop are busy with other dishes. Or, make it at any time when you want a great recipe perfect for those on a keto diet or low-carb diet.

Key Ingredients

photo with labeled ingredients for making instant pot cauliflower mash.
  • Cauliflower florets are the base of this Instant Pot Mashed Cauliflower recipe. You can use the florets from one head of cauliflower or buy a bag of cauliflower florets.
  • Water or broth adds the necessary moisture to cook the cauliflower.
  • Butter, vegan butter, or ghee adds fat and creaminess with no carbs.
  • Salt and black pepper add flavor.

Please see the recipe card at the end of this post for the exact ingredients and measurements.

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. Let me show you the steps.

collage photo with how to make instant pot mashed cauliflower.

Step One

Grab a large whole cauliflower and cut it into florets.

Please see the recipe card at the end of this post for the exact ingredients and measurements.

Step Two

Place the florets and water in your Instant Pot.

Step Three

Cook on high pressure for just 2 minutes. Then, carefully release the pressure using the quick pressure release and remove the lid (I always use an oven mitt when using the quick release to avoid getting burned by the hot steam).

Step Four

Add the ghee, butter, or vegan butter to the pot and use a hand-immersion blender, hand mixer, or a potato masher to turn it into creamy, silky mashed cauliflower. You can also use a food processor but I don’t think you’ll need that to make your creamy mash.

Enjoy hot.

I hope you agree that this is an easy peasy recipe that even your family cauliflower hater will enjoy.

cooked cauliflower mash inside instant pot pressure cooker.

Recipes Tips

  • Store any leftovers in an airtight container in the refrigerator for up to 4 days.
  • The total cooking time includes 10 minutes for the pot to come up to pressure. 
  • You can use bagged cauliflower florets to save even more time.
  • You can get creative with your seasonings and include garlic powder or onion powder, if you wish. I usually keep it simple with just salt and pepper.
  • You can also replace the cup of water with chicken broth to add more protein, if you like.
  • For keto diets, you can also top the mashed cauliflower with some parmesan cheese, cream cheese, sour cream, or greek yogurt. This recipe is really versatile and can be adapted to personal preference.
  • This cauliflower puree is great topped with sliced green onions or your favorite topping.

Recipe FAQs

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.

What does mashed cauliflower taste like?

It tastes surprisingly like mashed potatoes, but without the starchiness. The flavor profile is almost identical to that of regular mashed potatoes, but without the carbs.

Is this recipe keto-friendly?

Yes. One serving has on 6 grams of net carbs (total carbs minus the fiber).

Do I need to use the steamer basket to cook the cauliflower?

No, you do not need the steamer basket for this recipe.

cauliflower mash in a white bowl with salt and pepper.

More Easy Instant Pot Side Dishes You Might Like

Don’t Miss These Instant Pot Resources!

Instant Pot Boiled Potatoes (Any Type)

How to Use the Instant Pot Duo (For Beginners)

25+ Healthy Instant Pot Side Dishes

Instant Pot Meal Prep Gift Guide (Plus Recipes)

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!

Print
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
bowl of instant pot mashed cauliflower with spoon

Instant Pot Cauliflower Mash (Low-Carb)

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

5 from 2 reviews

Print Recipe

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.

  • Total Time: 22 minutes
  • Yield: 6 1x

Ingredients

Units Scale
  • 1 large cauliflower, broken into florets
  • 3/4 cup filtered water
  • 1 tablespoon ghee or butter (use vegan butter for vegan or dairy-free diets)
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon ground black pepper

Instructions

  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 fat, salt, and pepper. Use a hand-immersion blender or potato masher to create a smooth texture to the cauliflower mash.
  5. Serve hot.

Notes

  1. Store any leftovers in a tightly-sealed container in the refrigerator for up to 4 days.
  2. The total cooking time includes 10 minutes for the pot to come up to pressure. 
  3. You can use bagged cauliflower florets to save even more time.
  4. You can get creative with your seasonings and include garlic powder or onion powder, if you wish. I usually keep it simple with just salt and pepper.
  5. For keto diets, you can also top the mashed cauliflower with some parmesan cheese.
  • Author: Carrie Forrest, MPH in Nutrition
  • Prep Time: 10 minutes
  • Cook Time: 2 minutes
  • Category: Side dish
  • Method: Instant Pot pressure cooker
  • Cuisine: Healthy
  • Diet: Gluten Free

Nutrition

  • Serving Size: 1/6 of recipe
  • Calories: 52
  • Sugar: 2.7 g
  • Sodium: 237.3 mg
  • Fat: 2.3 g
  • Saturated Fat: 1.4 g
  • Carbohydrates: 7 g
  • Fiber: 2.8 g
  • Protein: 2.7 g
  • Cholesterol: 5.1 mg

Don’t forget to join my newsletter list to get exclusive clean eating recipes and tips. The newsletter is 100% free with no spam; unsubscribe anytime.

About the Author: Carrie Forrest is the author of the best-selling Instant Pot-authorized cookbook, The Healthy Meal Prep Instant Pot Cookbook. She has a master’s degree in public health with a specialty in nutrition and receives over 5 million annual visitors to her site. Send Carrie a message through her contact form.