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Instant Pot Creamy Cauliflower Mash

cauliflower mash

Instant pot creamy cauliflower mash. With the holidays approaching, this is a fresh spin on a classic seasonal side dish. You can alter it to your liking regarding flavor and texture. This recipe is buttery, creamy, and packed with vitamins. Every bite you take is loaded with vitamin C, vitamin K, iron, calcium, potassium, and magnesium.

Cauliflower mash pairs wonderfully with your choice of protein making it a low-carb-friendly meal. I love how easy the instant pot makes this dish as well!

instant pot creamy cauliflower mash

Why choose cauliflower mash?

This side dish is a great alternative to traditional mashed potatoes for numerous reasons. For one, it is low calorie and low carb. Cauliflower is high in fiber which can help with digestion. It is also packed with vitamins and minerals like vitamin C, potassium, and folate. It is also super easy to make. You can easily steam cauliflower florets and mash them up with butter and seasoning making them not only delicious but accessible.

Tips for making Instant Pot Creamy Cauliflower Mash

  • If you don’t have an instant pot, you can boil your cauliflower in salted water for 10 minutes.
  • To make this dish completely vegan, you can use dairy-free butter, replace the milk with water, and replace the cheese with 1/4 cup of nutritional yeast.
  • If you would like a little more texture to the mash, underprocess it in the blender!

How to make Instant Pot Creamy Cauliflower Mash

cauliflower mash
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5 from 3 votes

Instant Pot Creamy Cauliflower Mash

This instant pot creamy cauliflower mash recipe is quick, easy, and absolutely delicious. Not to mention how nutritious it is!
Prep Time10 minutes
Cook Time2 minutes
Course: Side Dish
Servings: 4
Calories: 130kcal


  • Instant Pot
  • Food processor or strong blender
  • Measuring cups and spoons


  • 1 lb cauliflower (1 medium cauliflower) cut into florets
  • 3 tablespoons unsalted butter
  • 1 clove garlic minced (add extra if you like it garlicky!)
  • 2 tablespoons milk
  • 1/2 teaspoon salt
  • 8 grinds of black pepper
  • 1/4 cup parmasean cheese (& a little extra to top it off)
  • parsley for garnish optional


  • Wash, dry, and cut your cauliflower into florets.
  • Add 1 cup of water to your inner pot and place the trivet or steamer basket in the pot.
  • Place the florets on the trivet or basket and secure the lid.
  • Set pressure to high and the timer for 2 minutes.
  • Once the instant pot beeps, allow the pressure to naturally release. When the float valve drops, remove the cauliflower from the pot and place it into a food processor.
  • Add only 2 tablespoons of butter, garlic, milk, salt, pepper, and cheese. Mix until well combined (a few minutes).
  • Remove from the blender and place into a bowl. Top with the remaining 1 tablespoon of melted butter, some more parmesan cheese, and chopped parsley (if adding), and enjoy!
  • Creamy cauliflower mash can be stored in an airtight container in your refrigerator for 3 days.


Serving: 1cup | Calories: 130kcal | Carbohydrates: 11g | Protein: 5g | Fat: 7g | Sodium: 300mg

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If you end up giving this recipe a try, let me know! Thank you so much for reading and happy eating! 🙂

cauliflower mash

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