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bowl of instant pot mashed cauliflower with spoon

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.


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


  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.


  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.
  • Prep Time: 10 minutes
  • Cook Time: 2 minutes
  • Category: Side dish
  • Method: Instant Pot pressure cooker
  • Cuisine: Healthy

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