Instead of prepare mashed potatoes, this time we will try to replace potatoes with cauliflower. Your classic mashed potatoes recipe, creamy, and full of flavor. So, if you want to try something new, Instant Pot Mashed Cauliflower a great recipe!

Instant Pot Mashed Cauliflower recipe with Garlic and Cheese is the perfect low carb alternative to mashed potatoes that you can make it in a fraction of the time.

Cauliflower is touted as the “The new Kale”, “Economical super-food”, “The most underrated vegetable”… everything you’ve heard about cauliflower is true. But eating cauliflower can bring many health benefits. Although it’s a reputation for being boring, this vegetable is extremely versatile and may be fried, boiled, roasted or pureed.

Cauliflower is part of the cabbage family, it’s mostly white, but there are also some other varieties like purple or even orange cauliflowers. The cauliflowers are composed of stalks, like the flowers that are edible. It can be eaten raw, cooked and in a multitude of ways.


As opposed to other vegetables and fruits, cauliflower is available all year round in grocery stores and markets.

Buying Guide:

To choose the perfect cauliflower, here are some easy tips to help:

-Make sure it is firm and compact.

-Ensure that they are free of bruises and small brown spots.

-Ensure that their leaves are fresh and edible

-The florets should be tightly closed.


The whole cauliflower, you can keep it in the vegetable drawer of the refrigerator for about 4-5 days.

Or even you can wash well and divide it into small clusters that are ready to cook. After that, keep them in an airtight container for a few days.

Finally, you can blanch for about 3 minutes and freeze up to 6 months in freezer bags.


Cauliflower is one of the low calorie’s vegetables, it provides only 25 calories per 100 g. It is, therefore contains some of the almost every property that may assist in weight loss.

It also considers as a good source of:

vitamin C

vitamin B

vitamin K

folic acid



It is a great source of fiber and antioxidant compounds that make it one of the most popular anti-cancer and anti-inflammation foods. So this instant pot mashed cauliflower recipe is the best choice to take advantage of all these benefits.

All you need to make instant pot mashed cauliflower



Ready In:




Good For:

Side Dish


About instant pot mashed cauliflower


    • 1  large or 2 small cauliflower crowns.
    • 1 cup water.
    • 1/2 teaspoon salt.
    • 1/2 teaspoon ground black pepper.
    • 1 tablespoons unsalted butter.
    • 1/2 cup parmesan reggiano cheese.
    • 1/2 teaspoon garlic powder.

Nutrition Fact of Mashed Cauliflower 

(For a serving size of  “100g”)

Calories: 84.5

Total Fat: 7.7 g

Cholesterol: 22.7 mg

Sodium: 315.5 mg

Carbohydrate: 3.1 g

Protein: 2.3 g

Step by Step Instructions

Step 1

Place a steamer basket to the bottom on the Instant Pot.

Step 2

Pour one cup of the water.

Step 3

Cut the cauliflower into individual florets and put it directly on the trivet.

Step 3

Close the lid and set your instant pot valve to the “sealing”.

Step 3

Set the instant pot to the “manual” function and cook on high pressure for about 3 minutes.

Step 4

When the cooking time is over, release the pressure quickly.

Step 5

Transfer the cauliflower to a mixing bowl and mash it with a potato masher and mash it until silky smooth.

Step 5

Add the butter, salt, pepper,garlic, cheese and mix well. (You can add any other extras you like as your desire).

Step 5

Serve immediately & enjoy it!

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