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Instant Pot Mashed Cauliflower

Whip up this creamy Instant Pot Mashed Cauliflower. The perfect alternative to a classic mashed potato recipe. A low-carb side dish that you can serve with dinner or a holiday side dish. 

Try out my keto low carb lasagna bowls, low carb strawberry shortcake, or try out my  hasselback zucchini

Instant Pot Mashed Cauliflower 

If you are a fan of mashed cauliflower you will love this recipe. The Instant Pot allows it to cook up fast, and then the sour cream, salt, pepper, parmesan cheese. A super creamy and cheesy cauliflower. 

instant pot mashed cauliflower

How to Make

Step 1: Turn the Instant Pot to saute and then add your garlic and allow it to warm up and become fragrant. Once done cancel the saute feature. 

Step 2: Add in your water and scrape bottom to remove any of the stuck on garlic. Lower your steamer basket in with the cauliflower florets. 

Step 3: Cook on high pressure for 3 minutes, with a natural pressure release of 10 minutes. Once done you will mix it up and mash and add in the rest of the ingredients and mix up until nice and creamy. 

instant pot mashed cauliflower

Does This Recipe Taste Like Mashed Potatoes 

While this is cauliflower it will resemble a similar flavor and texture to a classic mashed potato. The sour cream, butter, garlic are going to add a lot of flavor to this recipe. 

What Is The Best Cheese To Use 

You are more than welcome to use any of the types of cheese you would. Parmesan, Romano, Provolone, Mozzarella, etc. Feel free to play around with kinds of cheese to see what fits your preference. 

How to Store Cauliflower Mashed Potatoes 

If you have leftovers you can store them in the fridge. Place in an airtight container and store for up to 4-5 days. Just give it a good mix, and then reheat in the microwave, or even covered and placed in the oven to reheat. 

How to Get A Nice Creamy Consistency 

I find using a food processor or blender is the best way to get that ultra creamy consistency. If you don’t own one or the other reach for a potato masher. You can whip it up that way and get a similar consistency. It just might not be as creamy. It will still taste fantastic. 

Can I Substitute Sour Cream 

You could substitute sour cream for say Greek plain yogurt or even cream cheese that is softened. It will alter the flavor a bit but both would be a great substitute. 

instant pot mashed cauliflower

Or if you are dairy free you could use a dairy free yogurt or something else that fits in that area to mix up. 

Is Cauliflower Keto Friendly 

Cauliflower is keto friendly. This is a great substitute for a less carb filled vegetable that will leave you feeling full. Whether you do cauliflower rice or mashed cauliflower it is incredible and a great sub to add into your daily diet. 

instant pot mashed cauliflower

Want to try another amazing cauliflower dish?! Try my instant pot garlic parmesan whole roasted cauliflower. If you love that then you will also want to try this roasted garlic parmesan cauliflower.

instant pot mashed cauliflower

Instant Pot Mashed Cauliflower

Whip up this creamy Instant Pot Mashed Cauliflower. The perfect alternative to a classic mashed potato recipe. A low carb side dish that you can serve with dinner or a holiday side dish. 


  • 1 ½ large heads cauliflower, florets only
  • 1 tablespoon olive oil
  • 8 cloves garlic, peeled and smashed
  • 1 1/2 cups water
  • 1 tablespoon butter
  • 2 tablespoons sour cream
  • 1 teaspoon salt
  • ½ teaspoon fresh ground pepper or to taste
  • ¾ cup grated parmesan cheese


    1. Set your instant pot to “saute.” When hot, add the olive oil and garlic. Cook the garlic until browned on both sides.
    2. Add the water. Cancel the saute mode.
    3. Place the cauliflower florets in a steamer basket. Lower the steamer basket into your pot.
    4. Cover and seal the electric pressure cooker. Set on “manual” or “pressure cook” for 3 minutes.
    5. Allow the pressure cooker to naturally release the steam for 10 minutes before a quick release of the remaining pressure.
    6. Transfer the cauliflower to a large bowl or food processor and all the remaining ingredients. Blend until smooth.
    7. Serve warm.

Nutrition Information:



Serving Size:


Amount Per Serving: Calories: 153Total Fat: 9gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 4gCholesterol: 18mgSodium: 629mgCarbohydrates: 12gFiber: 5gSugar: 5gProtein: 8g

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