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Home » Instant Pot Mashed Cauliflower | Keto & Gluten Free

Instant Pot Mashed Cauliflower | Keto & Gluten Free

May 2, 2020 by Lara 8 Comments

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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!

Instant Pot Mashed Cauliflower with a spoon, butter and parsley

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!

close up image of Instant Pot Mashed Cauliflower with butter and parsley

Mashed Cauliflower 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

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 red pepper flakes, onion powder and mozzarella cheese. 

To make a cheesy cauliflower mash, add the cheese, red pepper flakes and onion powder when you add the rest of the spices. Make sure to mix it really well because this allows for the cheese to get all melty and gooey deliciousness. 

Instant Pot Mashed Cauliflower with a spoon, butter and parsley with an orange napkin

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. Simply follow the stove top or microwave directions below.

Instant Pot Directions

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.

Cilantro Lime Instant Pot Cauliflower Rice

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.

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.

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. Mix until well combined. Top with more butter.

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.

Instant Pot Mashed Cauliflower with a spoon, butter and parsley

close up image of Instant Pot Mashed Cauliflower with butter and parsley

Cauliflower Nutrition

Cauliflower is a great low carb vegetable! It works as a substitute for many high carb foods like mashed potatoes. Many people like to make cauliflower rice and  garlic butter cauliflower mash. You can even recreate your favorite Chinese dish with this cauliflower fried rice!

Per 100g, cauliflower has 5g carbs, 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

Ace Blender Cauliflower Soup

Keto White Wine and Cheddar Cauliflower Cheese Casserole

Keto White Wine and Cheddar Cauliflower Cheese Casserole

Instant Pot Mashed Cauliflower with a spoon, butter and parsley

More Low Carb Instant Pot Recipes 

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 Mashed Cauliflower with a spoon, butter and parsley with an orange napkin

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Instant Pot Mashed Cauliflower with a spoon, butter and parsley
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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. Mix until well combined. Top with more butter.

Recipe Notes

If you don't have an Instant Pot or pressure cooker you can follow the stovetop or microwave directions above.

Nutrition Facts
Instant Pot Mashed Cauliflower
Amount Per Serving
Calories 121 Calories from Fat 99
% Daily Value*
Fat 11g17%
Saturated Fat 7g44%
Cholesterol 33mg11%
Sodium 422mg18%
Potassium 296mg8%
Carbohydrates 5g2%
Fiber 2g8%
Sugar 2g2%
Protein 2g4%
Vitamin A 369IU7%
Vitamin C 46mg56%
Calcium 31mg3%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

Filed Under: Instant Pot, Keto, Side Tagged With: cauliflower, keto side, low carb side side dish, potatoes

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About Me

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Hi, I’m Lara! Probably the most interesting dietitian you’ll ever meet. I love to travel the US in my converted sprinter van with my pups Stella & Loki. I eat all the foods, but mostly low carb and I dabble as a professional bowler.

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The information presented on this web site is not intended to take the place of your personal physician’s advice and is not intended to diagnose, treat, cure or prevent any disease. Discuss this information with your own physician or healthcare provider to determine what is right for you. All information is intended for your general knowledge only and is not a substitute for medical advice or treatment for specific medical conditions. We cannot and do not give you medical advice. See full disclaimer/disclosure policy. 

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