Instant Pot Mashed Cauliflower | Keto & Gluten Free

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Instant Pot Mashed Cauliflower is a great low carb alternative to potatoes! These Cauliflower mashed potatoes are deliciously buttery! Also, this mashed cauliflower recipe is low in carbs and is a healthy side dish!

If you miss mashed potatoes on your keto diet, then you’re gonna love this mashed cauliflower recipe! It’s honestly the easiest cauliflower mash recipe you’ll ever make!

With just 6 ingredients this Instant Pot Mashed Cauliflower is life changing! Top it with butter or keto gravy, or even pair it with Instant Pot Brisket or Instant Pot Beef Ribs!

Whether you make this cauli mash in the Instant Pot, stove top, or microwave (yes microwave!) this is the easiest mashed cauliflower recipe you’ll ever make!

Even folks not following a low-carb diet have told me they love it!

Mashed Cauliflower Ingredients

• head of cauliflower, cut into florets
• heavy cream
• unsalted butter
• salt
• black pepper
• garlic powder

These are the ingredients for a basic buttery and garlicky cauliflower mash, which is insanely delicious! But if you like a cheesy cauliflower mash, you can add your favorite cheese and mix it in.

Honestly cauliflower is a great alternative to most potato side dishes LOL. But there’s a limit…don’t go trying to make keto breakfast potatoes with a whole cauliflower…instead try this delicious keto hash browns recipe.

Cauliflower mash is a great keto friendly side dish! It’s also a great low carb side dish to meal prep! Below I’ve prepped it with a keto chicken bacon ranch casserole. 

How to make cauliflower mash

If you don’t have an Instant Pot or pressure cooker, you can still make these keto cauliflower mashed potatoes! Below are all of the different ways. Simply follow the stove top or microwave directions below.

Instant Pot Directions – Instant Pot Cauliflower Mash

1. First wash cauliflower and then cut it into florets. Place a trivet or steamer basket (this silicone steamer trivet works best!) into the bottom of the instant pot. Add 1 cup of water. Next add the cauliflower florets on top of the trivet. Place top on the Instant Pot and make sure knob is set to sealed. Then hit “Manual” “High Pressure” and then set time for 1 minute.
2. Once cauliflower has been cooked for 1 minute on high pressure perform a “quick pressure release.” Once all of the pressure has been release carefully remove the Instant Pot lid. Remove the cauliflower and the trivet, and drain out the water. Return the cauliflower to the steel Instant Pot.
3. Next, add in heavy whipping cream, butter, salt, black pepper, and garlic powder.
4. With a hand mixer, mix until well combined. If you don’t have a hand mixer you can use a potato masher or immersion blender.
5. OPTIONAL – add your favorite cheese to make this a cheesy mashed cauliflower. I find that it improves the texture! Simply add the cheese and mix well with a spatula or hand mixer. If the cauliflower isn’t hot enough to melt the cheese, simply put it on “sauté” mode and the cheese will melt quickly.
6. Make sure to stir continuously while on sauté mode because it gets hot quick and you don’t want to burn the bottom!
7. Portion into a serving dish and enjoy!

RECIPE NOTES: Add your favorite toppings like sour cream/greek yogurt, parmesan cheese, bacon, chives, green onions, cream cheese, and/or butter to make it loaded!

Stove Top Directions

First wash cauliflower and then cut it into florets. In a saucepan, fill with water up to ½ inch. Cook on high heat until boiling. Add cauliflower.

Next, cover the pan and cook for 8-9 minutes. Cauliflower should be super tender. Drain away water. Add cauliflower back to saucepan.

Then reduce heat to low. Add in heavy whipping cream, butter, salt, black pepper, and garlic powder. Mix until well combined. Top with more butter.

Microwave Directions

First wash cauliflower and then cut it into florets. Add florets to a glass microwave safe container and add 2 tbsp of water. Cover with plastic wrap or a microwave safe lid.

Then, microwave for 8-9 minutes on full power. Cauliflower should be super tender. Drain away water. Add cauliflower to a large bowl.

Next, add in heavy whipping cream, butter, salt, black pepper, and garlic powder. Mix until well combined. Top with more butter.

Cauliflower Nutrition

Cauliflower is a cruciferous vegetable with many health benefits! It works as a perfect low carb alternative to high carb foods like mashed potatoes. Many people like to make cauliflower rice and low carb mashed potatoes. You can even recreate your favorite Chinese dish with this cauliflower fried rice!

Per 100g, cauliflower has 5 grams of carbohydrates, 2g fiber and 3g net carbs. 

If you ever get bored with these keto cauliflower mashed potatoes, check out these other low carb cauliflower recipes.

Low Carb Cauliflower Recipes

Instant Pot Low Carb Cauliflower Soup with Bacon and Cheese

Keto Chicken Bacon Ranch Casserole

More Low Carb Instant Pot Recipes 

If you’re looking for another delicious recipe that’s made in the Instant Pot, below are some of my favorites!

Instant Pot Beef Ribs

Low Carb Instant Pot Pot Roast

Instant Pot Keto Cheesecake

Easy Instant Pot Shredded Chicken Breasts

Instant Pot Beef Brisket Recipe

Instant Pot Baby Back Ribs

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Instant Pot Mashed Cauliflower

Instant Pot Mashed Cauliflower is a great alternative to potatoes! These Cauliflower mashed potatoes are deliciously buttery! Also, this mashed cauliflower recipe is low in carbs and is a versatile keto side dish!

Course Side Dish

Cuisine American

Keyword cauliflower mash, cauliflower mashed potatoes, instant pot mashed cauliflower

Prep Time 2 minutes

Cook Time 1 minute

Come to pressure 8 minutes

Servings 6

Calories 121 kcal

Author Lara

Ingredients

• 1 head cauliflower cut into florets
• ⅓ cup heavy cream
• 3 tablespoons unsalted butter
• 1 teaspoon salt
• ½ teaspoon black pepper
• ¼ teaspoon garlic powder

Instructions

1. First wash cauliflower and then cut it into florets. Place a trivet (this silicone steamer trivet works best!) into the bottom of the instant pot. Add 1 cup of water.
2. Next add florets on top of the trivet. Place top on the Instant Pot and make sure knob is set to sealed. Then hit “Manual” “High Pressure” and then set time for 1 minute.
   
3. Once cauliflower has been cooked for 1 minute on high pressure perform a “manual pressure release.” Once all of the pressure has been release carefully remove the Instant Pot lid. Remove the cauliflower and the trivet, and drain out the water.
   

4. Return the cauliflower to the steel Instant Pot or into a large bowl. Next, add in heavy whipping cream, butter, salt, black pepper, and garlic powder. With a hand mixer, whip until well combined. Top with more butter.

   

Recipe Video

Recipe Notes

• If you don’t have an Instant Pot or pressure cooker you can follow the stovetop or microwave directions above.
• If you want to switch things up, sprinkle in some cheese to make cheesy cauliflower mash!
• Optionally top with bacon and chives

Nutrition Facts

Instant Pot Mashed Cauliflower

Amount per Serving

Calories

121

% Daily Value*

Fat

 

11

g

17

%

Saturated Fat

 

7

g

44

%

Cholesterol

 

33

mg

11

%

Sodium

 

422

mg

18

%

Potassium

 

296

mg

8

%

Carbohydrates

 

5

g

2

%

Fiber

 

2

g

8

%

Sugar

 

2

g

2

%

Protein

 

2

g

4

%

Vitamin A

 

369

IU

7

%

Vitamin C

 

46

mg

56

%

Calcium

 

31

mg

3

%

Iron

 

1

mg

6

%

* Percent Daily Values are based on a 2000 calorie diet.