Instant Pot 5 Minute Cauliflower Mash

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Instant Pot Cauliflower Mash. Cooked in just 5 minutes for a 1 kilo cauliflower. Easy to prep, totally fat free and a dream come true if you want a healthier alternative to traditional mashed potatoes. Once you try our Instant Pot Cauliflower Mash there will be no going back.

Instant Pot 5 Minute Cauliflower Mash

Instant Pot cauliflower mash is one of those perfect dinner time sides that you will want to make time and time again. It is the perfect replacement for your mashed potatoes or if you are bored over the sides you currently have.

It is also perfect for those times when you are on Paleo (or just like eating healthy) and are looking for a good replacement for the humble spud.

Don’t get me wrong I love potatoes. I mean who doesn’t? But I am on a mission to lose my baby weight (he is 2 this month) and potatoes make me bloated and stop me shedding the pounds. Plus, I hate the idea of losing just a pound a week and if I swap potato mash for cauliflower mash I will get there much sooner.

I have also lost the most weight on Paleo (and kept it off) compared to anything else I have followed. And who doesn’t love a diet where olive oil and chicken skin are not restricted?

I tend to buy 2-3 cauliflowers when they are at a reasonable price. Then I use them in bulk for things like cauliflower mash.

Instant Pot Cauliflower Mash

Instant Pot 5 Minute Cauliflower Mash

I first discovered cauliflower mash in the Instant Pot after following the Paleo way of life. You want a carb blast and you just don’t know what to replace it with. You used to have a lot of potatoes and now you are looking for your potato replacement.

Cauliflower often fills that gap.

You see with cauliflower you can make it into:

And the list goes on and on.

Though I find with a lot of cauliflower recipes that you have to make an effort with it. You have to squeeze the moisture of the cauliflower to make a cauliflower pizza, or to make cauliflower rice you need to put the cauliflower in the food processor in stages.

But with cauliflower mash in the Instant Pot the effort is reduced. You literally chop the cauliflower into florets and then mash it. It’s so much easier.

Instant Pot 5 Minute Cauliflower Mash

You are looking for the catch and the difficult part of making cauliflower mash in the Instant Pot, but there isn’t one!

Then you can serve it up as a plan B instead of your usual potatoes and it is so filling too.

I have even turned my anti Paleo hubby into a cauliflower mash addict!

Instant Pot Cauliflower Mash

Easy Instant Pot Pressure Cooker Cauliflower Mash. Prepped in seconds, cooked in just 5 minutes and the perfect vegetable side dish.
Prep Time2 mins
Cook Time5 mins
Total Time7 mins
Course: Side Dish
Cuisine: Instant Pot
Servings: 4
Calories: 6kcal



  • Chop the cauliflower into florets and place in the bottom of the Instant Pot inner pot.
  • Add to it a cup of water (250ml) and place the lid on the Instant Pot. Set the valve to sealing and cook for 5 minutes.
  • Manually release pressure.
  • Drain the cauliflower and then return it to the Instant Pot.
  • Mash the cauliflower in the Instant Pot until it resembles vegetable mash.
  • Season it and give it a quick mix with a fork.


My cauliflower was a medium to large and weighed 1 kilo. Because cauliflower is rather watery compared to potatoes it really doesn’t need any milk or butter, making it perfect for a vegetable fix that is low in calories. It also tastes so creamy that you would think it had butter in it!
I suggest if you want to keep it warm that you mash it on the keep warm setting, then keep it in there until you are ready to serve dinner.
Another wonderful thing is as it is drained it is really flaky like fish meaning that it hardly needs any mashing. You can replicate the same recipe with other vegetables or like us make a root vegetable mash.


Calories: 6kcal | Carbohydrates: 1g | Protein: 0g | Fat: 0g | Saturated Fat: 0g | Cholesterol: 0mg | Sodium: 8mg | Potassium: 79mg | Fiber: 0g | Sugar: 0g | Vitamin A: 20IU | Vitamin C: 13.2mg | Calcium: 6mg | Iron: 0.1mg
Nutrition InfoPlease Note: Nutrition values are our best estimate based on the software we use at Recipe This and are meant as a guide. If you rely on them for your diet, use your preferred nutrition calculator.
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Instant Pot 5 Minute Cauliflower Mash

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I’m Samantha and along with my chef husband Dominic and our three kids, we teach you how to cook smart with kitchen gadgets. You can learn more about us and how we can help you by CLICKING HERE →

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