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Instant Pot Loaded Mashed Cauliflower

Cheesy, garlicky, flavor-loaded mashed cauliflower prepared in the Instant Pot! This is the perfect, most delicious low-carb swap for mashed potatoes!

Instant Pot Mashed Cauliflower topped with bacon, melted cheddar cheese, and scallions.

Loaded Mashed Cauliflower In The Instant Pot

Whip up some mashed cauliflower in the instant pot, and throw in a bit of sour cream, cheddar, and bacon. Low-carb and keto-friendly, this isn’t just another mashed potato swap – it’s a side dish you’ll return to repeatedly. Seriously, it’s that tasty! Instant Pot Mashed Cauliflower is super quick to make, it’s so flavorful, and a much healthier alternative to potatoes.

I won’t say that mashed cauliflower tastes JUST like my country style garlic mashed potatoes, but the texture is pretty much spot on, and it is delicious! Besides, when you add on all the wonderful toppings – bacon makes it all better – you will forget that you’re eating veggies and not taters.

What is Mashed Cauliflower

Cauliflower is a great substitute for swapping out starchy foods, like potatoes and rice, for some cauliflower goodness! If made right, you won’t miss the old stuff when you mix in the right flavors. For example, check out this ground beef cauliflower rice casserole. It’s got the works: beef, cheese, sour cream – yet it’s lighter on the waistline.

Carbs in this cauliflower mash are just 10 grams per serving as opposed to 35 grams in mashed potatoes. But even if you’re not counting carbs, it’s a wonderful side dish that pairs with tons of mains. Plus, it’s a hit for those watching what they eat during the holidays. This is also the fastest side dish you’ll ever make. The cauliflower takes like 3 minutes to cook in the Instant Pot.

Spooning out mashed cauliflower topped with melted cheddar and diced bacon.

Why You’ll Love This Loaded Cauliflower Mash

  • Rich & Flavorful: With the addition of sour cream, cheddar, and bacon, this dish packs a punch in terms of taste.
  • Forget You’re Eating Veggies: With its rich toppings and flavors, you might forget you’re consuming a vegetable-based dish rather than a starchy one.
  • Spot-On Texture: Even though the flavors might differ from traditional mashed potatoes, the texture of this cauliflower mash is comparable to that of country-style garlic mashed potatoes.
Photo of a head of cauliflower.

How To Make Instant Pot Cauliflower Mashed Potatoes

  1. Set the steamer basket inside the Instant Pot. (I don’t always use the steamer basket, so I can definitely tell you that it works even without it)
  2. Break up the cauliflower into florets and transfer them to the basket inside the Instant Pot.
  3. Cook the cauliflower for 3 minutes with water or chicken stock. When the cauliflower is done cooking, drain out all of the liquid.
  4. Transfer the cauliflower to a food processor or blender; add a bit of butter, some sour cream, and your choice of seasonings.
  5. Process until it starts to resemble mashed potatoes – this will take just seconds. You can also use a masher, though the mixture won’t be as creamy.
  6. Put the mashed cauliflower in a baking dish; top with shredded cheese and crumbled bacon.
  7. Bake for 5 minutes, or until cheese is melted.
Cauliflower florets inside the insert of an Instant Pot.

Tips For The Best Mashed Cauliflower

  • Drain Well: After cooking, make sure to drain the cauliflower well to remove any excess moisture. This ensures a thicker, creamier mash.
  • Use a Food Processor or Immersion Blender: For a smooth consistency, blend the cauliflower in a food processor or with an immersion blender. A traditional masher can leave the mash a bit chunky, which is great if that is the texture that you want.
  • Season Generously: Cauliflower can be somewhat bland on its own, so don’t be shy with seasonings. Salt, pepper, garlic, and even a touch of nutmeg can elevate the flavor.
  • Storage: If you have leftovers, store them in an airtight container and keep them in the refrigerator. Reheat gently on the stove or in the microwave, adding a touch of milk or butter if needed to refresh the consistency.
Instant Pot Mashed Cauliflower served in a large white bowl and topped with melted cheese and diced bacon.

More Cauliflower Recipes

ENJOY!

Instant Pot Loaded Mashed Cauliflower - Cheesy, garlicky, flavor loaded mashed cauliflower prepared in the Instant Pot! This is the perfect, most delicious low-carb swap for mashed potatoes!

Instant Pot Loaded Mashed Cauliflower

Katerina | Diethood
Cheesy, garlicky, flavor loaded mashed cauliflower prepared in the Instant Pot! This is the perfect, most delicious low-carb swap for mashed potatoes!
5 from 2 votes
Servings : 4 serves
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes

Ingredients
  

  • 1 large head cauliflower, core removed and roughly cut into florets
  • cups water, you can also use chicken broth
  • 1 to 2 cloves garlic
  • ½ tablespoon butter
  • 1 tablespoon sour cream
  • ¼ teaspoon dry mustard powder, or to taste, optional to use
  • ¼ teaspoon chili powder, or to taste, optional to use
  • salt and fresh ground black pepper, to taste
  • ¾ cup fat free shredded cheddar cheese
  • ¼ cup freshly grated Parmesan cheese
  • 4 slices low sodium thick cut bacon, cooked to a crisp and diced
  • 2 green onions, sliced, for garnish

Instructions
 

  • Preheat oven to 375˚F.
  • Pour water or broth into the insert of your Instant Pot.
  • Place the steamer basket inside the Instant Pot and transfer the cauliflower florets to the basket.
  • Close the lid and set the valve to sealing. Set on manual setting and cook on high pressure for 3 minutes.
  • Use the quick release function to release the pressure.
  • Drain out all of the liquid and transfer the cauliflower to a food processor or blender. You can also use an immersion blender.
  • Add garlic, butter, sour cream, dry mustard, chili powder, salt, and pepper to the blender; process until blended and creamy. I recommend using the pulse function because you have more control over how creamy or chunky you want your cauliflower mash.
  • Transfer the cauliflower mixture to a baking dish. Top with the cheeses and bacon and bake for 5 minutes or until the cheese is melted.
  • Sprinkle green onions over the top and serve.

Notes

  • Choose Fresh Cauliflower: Look for cauliflower heads that are firm with tight florets and free of brown spots.
  • Drain Well: After cooking, make sure to drain the cauliflower well to remove any excess moisture.
  • Use a Food Processor or Blender: For a smooth consistency, blend the cauliflower in a food processor or with an immersion blender. For a chunkier mash, use a traditional potato masher.
  • Season Generously: Cauliflower can be bland, so don’t be shy with salt, pepper, chili powder, and dry mustard. 
  • Store Properly: If you have leftovers, store them in an airtight container and keep them in the refrigerator. Reheat gently on the stove or in the microwave, adding a touch of milk or butter if needed to refresh the consistency.

Nutrition

Calories: 272 kcal | Carbohydrates: 10 g | Protein: 15 g | Fat: 20 g | Saturated Fat: 8 g | Polyunsaturated Fat: 3 g | Monounsaturated Fat: 8 g | Trans Fat: 0.1 g | Cholesterol: 39 mg | Sodium: 540 mg | Potassium: 554 mg | Fiber: 3 g | Sugar: 3 g | Vitamin A: 271 IU | Vitamin C: 71 mg | Calcium: 189 mg | Iron: 1 mg

Nutritional info is an estimate and provided as courtesy. Values may vary according to the ingredients and tools used. Please use your preferred nutritional calculator for more detailed info.

Course: Side Dish
Cuisine: American
Keyword: easy cauliflower recipe, instant pot cauliflower, instant pot recipe, mashed cauliflower recipe
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