Low-Carb Instant Pot Mashed Cauliflower
If you tell me that a side dish takes only 3 minutes to cook, I am all about it! My Instant Pot mashed cauliflower has been on repeat in my house lately. Naturally low in calories and carbs, wholesome and nutritious, it’s absolutely delicious when served with a drizzle of olive oil and a sprinkle of grated Parmesan cheese.
I genuinely believe that cauliflower is such an underrated vegetable; many may consider it bland. But where others see bland, I see opportunity for flavors and toppings. Take this absolutely amazing cauliflower steak, serve it with homemade lemon chimichurri sauce, and your taste buds will thank you.
Table of contents
The secret to delicious mashed cauliflower lies in flavoring it with just the right ingredients to take it from bland to mouthwatering. I like to call it the “basic layer” that you can dress up. The natural creaminess and velvety smooth texture will win you over, and if you learn to season it properly, it will quickly become your go-to side dish, pairing well with your favorite meatloaf recipe.
Why you will love this recipe
- Low in carbs: For those on a keto diet, this is one way to have mashed “potatoes” without all the carbs.
- Healthy for the kids: It is also an easy way to get the kids to eat their vegetables. They don’t have to know these are not potatoes.
- So simple to make: I only need cauliflower, water, and a bit of salt and pepper to make this delicious side dish.
- Easy to dress up: To make these dressy, I can add cream, cheese, bacon, or other toppings or mix-ins.
What you will need
- Cauliflower: I usually use one large cauliflower crown, broken into smaller florets.
- Oil: I use extra-virgin olive oil to drizzle over the finished cauliflower, then mix in the salt and pepper.
- Seasonings: I add salt and pepper to taste.
How to make
Place the basket and water: First, I place a steamer basket in the bottom of the Instant Pot and add 1 cup of water.
Cook the cauliflower: Then, I prepare the cauliflower by putting the florets into the basket, closing the lid, and cooking for 3 minutes on high.
Mash: After, I do a quick release, drain the excess water, and transfer it to a food processor to mash.
Season: I drizzle with olive oil and season with salt and pepper to taste.
Serve with toppings: Finally, I serve it right away with toppings.
Expert tip
Thin or Thick
Using a food processor yields smooth, creamy mashed cauliflower. But for those who want chunky mashed cauliflower, use a potato masher or a big fork. Neither one is right or wrong, per se; it just depends on your taste. I like mine smooth but not too creamy, so I use a food processor without adding cream or milk. For creamy consistency, adding milk or cream will do the trick.
More tips to consider:
- Be sure to drain the excess moisture from the cauliflower before serving it.
- Add cream and butter for an extra creamy mashed side dish.
- Use chicken stock instead of water for extra flavor.
- A hand mixer or immersion blender will also work instead of a food processor.
- Frozen cauliflower will work too, but it will need to be cooked for an additional 2 minutes.
Recipe variations and add-ins:
- Creamier mash: For extra-creamy mashed cauliflower, add heavy cream or sour cream.
- Healthier creaminess: For creamy mash that is a bit healthier, use Greek yogurt or half & half.
- Butter and herbs: My favorite way to flavor this mashed cauliflower is to mix in unsalted butter and spices and herbs like garlic, basil, parsley, oregano, and thyme.
- Spicy cauliflower: To make this cauliflower spicy, I like to add some red pepper flakes and cayenne pepper.
- Sweet mash: The kids like it even better when I mix in some brown sugar and cinnamon.
Serving suggestions:
This mashed cauliflower can take the place of mashed potatoes in any meal, like in my best bacon-wrapped meatloaf, a favorite in my house. It is my husband’s favorite meal that I make because he loves meatloaf and bacon. If I am serving it for Thanksgiving, it pairs wonderfully with my perfectly cooked turkey breast. This is one of my favorite meals.
Another way I like to serve this mashed cauliflower is like I do my mashed potatoes with ground beef, like shepherd’s pie. I just made the meat filling from my shepherd’s pie recipe and topped it with my cauliflower mashed potatoes. It turns out just as good, and the whole family loves it. This mashed cauliflower dish can also be turned into a meal by adding bacon bits, cheese, and other toppings.
How to store leftovers:
- Refrigerate: Leftovers can be saved in the fridge for about a week in an airtight container.
- Freezing: To freeze, I scoop it into serving-size freezer bags, and it can be frozen for several months.
- Defrost: I thaw frozen leftovers overnight in the refrigerator before serving.
- Reheating: I reheat them in a saucepan over medium, stirring frequently, until heated through.
Frequently asked questions
The excess moisture was probably not drained well enough after cooking it. The Instant Pot is sealed, so the water released by the vegetable has nowhere to go. It is important to drain it after cooking to remove all excess water and moisture before mashing. This is especially important if I add anything like butter or cream. The best way to drain the cauliflower is with a colander or steamer basket.
It does not taste exactly like mashed potatoes, of course. But it can be similar in terms of creaminess and taste with a few simple tricks. First, be sure to squeeze out as much water as possible. This will prevent the watery problem mentioned above. Second, add plenty of dairy and fat for taste and creaminess. Butter, milk, cream cheese, and heavy cream are the best choices.
First, make sure it is cooked through. Undercooked cauliflower is the most common cause of graininess. It should be fork-tender, but not mushy. Using a food processor or high-speed blender will also help break down the cauliflower enough to prevent it from being grainy. Mashing it by hand will never get them as smooth and creamy as mashed potatoes. Adding enough cream and fats to the mixture will also help.
I always get organic cauliflower from my local farmers’ market, so I know it is fresh. I also make sure I get a head of cauliflower that is heavy for its size with tightly packed florets. It should be firm to the touch with bright, crisp green leaves. I avoid any with brown spots or signs of wilting leaves. It should be creamy white with no soft spots or loose florets.
More Instant Pot side dishes:
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Instant Pot Mashed Cauliflower
Ingredients
- 1 large or 2 small cauliflower crowns
- 1 cup water
- 1/2 teaspoon salt
- 1/2 teaspoon ground black pepper
- Drizzle of olive oil
Instructions
- Place a steamer basket at the bottom of the Instant Pot.
- Add one cup of water.
- Remove the core from the cauliflower and chop it into florets.
- Close the lid and set the valve to the Sealing position.
- Cook on high pressure for 3 minutes. Do a quick release to release the pressure after the Instant Pot beeps.
- Transfer the cauliflower to a food processor or a large bowl, and use a potato masher to mash it. Season with salt, pepper, and a drizzle of olive oil.
- Feel free to include any desired toppings or add-ins mentioned in the post.
- Serve immediately with an extra drizzle of olive oil and freshly cracked pepper.
- You can easily reheat the mashed cauliflower in the microwave.
Video
Notes
Thin or Thick
Using a food processor yields smooth, creamy mashed cauliflower. But for those who want chunky mashed cauliflower, use a potato masher or a big fork. Neither one is right or wrong, per se; it just depends on your taste. I like mine smooth but not too creamy, so I use a food processor without adding cream or milk. For creamy consistency, adding milk or cream will do the trick.More tips to consider:
- Be sure to drain the excess moisture from the cauliflower before serving it.
- Add cream and butter for an extra creamy mashed side dish.
- Use chicken stock instead of water for extra flavor.
- A hand mixer or immersion blender will also work instead of a food processor.
- Frozen cauliflower will work too, but it will need to be cooked for an additional 2 minutes.