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Loaded Mashed Cauliflower

by Katerina

5 from 2 votes

May 04, 2018, Updated Jun 14, 2024

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

For more tasty yet light vegetable dishes, try my cheesy cauliflower broccoli bake and this delicious air fryer buffalo cauliflower.

Whip up some mashed cauliflower and add 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, so flavorful, and a much lighter alternative to potatoes.

I won’t say that mashed cauliflower tastes just like my creamy 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 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. The 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. This is also the fastest side dish you’ll ever make. The cauliflower takes about 3 minutes to cook in the Instant Pot.

Ingredients You Will Need

Here’s a quick rundown of the key ingredients you’ll need for our delicious mashed cauliflower recipe, along with some handy substitutes just in case you need them.

• Cauliflower: I used a large head and cut it up into smaller florets.
• Water/Chicken Broth: Used to steam the cauliflower. Vegetable broth is also okay.
• Garlic: I use fresh garlic, but garlic powder can be used.
• Butter: Provides richness and helps to create a creamy texture.
• Sour Cream: Adds tanginess and creaminess.
• Dry Mustard Powder: A dash of prepared mustard can be used in a pinch.
• Chili Powder: Gives a mild heat and depth of flavor. Use paprika for less heat or cayenne pepper for more.
• Salt and Black Pepper: Use garlic salt or lemon pepper for a flavor twist.
• Shredded Cheddar Cheese: Melts into the cauliflower, adding a gooey texture. Feel free to use any melty cheese you prefer, like mozzarella or Gouda.
• Freshly Grated Parmesan Cheese: Adds a nutty, salty flavor that complements the creamy base.
• Low Sodium Thick Cut Bacon: You can use turkey bacon for a lighter option.
• Green Onions: Used as a garnish, adding a fresh, sharp bite. Use chives or diced red onion for a similar crunch and color.

How To Make Mashed Cauliflower

Follow these simple steps to whip up cauli mash in the instant pot, transforming a few basic ingredients into a creamy, flavorful side dish that’s so delicious and impressive.

1. Prep the IP. 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. Prep the cauliflower. Break up the cauliflower into florets and transfer them to the basket inside the Instant Pot.
3. Cook. Cook the cauliflower for 3 minutes with water or chicken stock. When the cauliflower is done cooking, drain out all of the liquid.
4. Blend. Transfer the cauliflower to a food processor or blender; add a bit of butter, some sour cream, and your choice of seasonings. Process until it starts to resemble mashed potatoes – this will take just seconds. You can also use a potato masher, though the mixture won’t be as creamy.
5. Finish. Put the mashed cauliflower in a baking dish; top with shredded cheese and crumbled bacon. Bake for 5 minutes, or until the cheese is melted.

More Cauliflower Recipes

• Garlicky and Cheesy Carrots and Cauliflower Tots
• Sticky Sesame Cauliflower Bites
• Creamy Cheesy Cauliflower Gratin
• Lemon Paprika Roasted Cauliflower

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5 from 2 votes

Instant Pot Loaded Mashed Cauliflower

by 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!

Prep Time: 10 minutes minutes

Cook Time: 10 minutes minutes

Total Time: 20 minutes minutes

Servings: 4 serves

Ingredients 

1x2x3x

• ▢ 1 large head cauliflower, core removed and roughly cut into florets
• ▢ 1½ 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

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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.

Equipment

• Instant Pot
• Food Processor
• 9×9 Baking Dish

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

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.

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