Keto Cauliflower Mashed Potatoes (Instant Pot)
These Keto Cauliflower Mashed Potatoes are made with cauliflower, garlic, and vegan parmesan for a delicious vegan and low-carb side at your next holiday meal. Made in under 10 minutes!
Let’s get one thing straight.
While I’m calling this recipe Cauliflower Mashed Potatoes, there are absolutely no potatoes in this recipe. These cauliflower mashed potatoes are, in fact, just cauliflower – a healthier, low-carb alternative to everyone’s favorite Thanksgiving side dish.
Cauliflower – the miracle food.
Not only does it make amazing mashed potatoes (which we will get to in a minute), you can also use it as a low-carb alternative to rice, dairy-free alternative to cream sauces, and an AMAZING vegetarian option for chicken wings. Cauliflower can even be an egg replacer in baked goods and be the base for your grain-free pizza crusts.
So, we are all in agreement then that cauliflower is incredible?
Cauliflower vs. Potatoes
This keto cauliflower mash is rich, creamy, delicious, and taste very similar to mashed potatoes. Potatoes and cauliflower are not that different in texture, neither have much taste, and both absorb the flavors around it.
But when it comes to the two, cauliflower is the much healthier option.
- Cauliflower is the low carb option. Potatoes have a glycemic index of over 75 making it a high-glycemic food. Cauliflower, on the other hand, ranks between 0-15 on the glycemic index. This is important to keep in mind for people with diabetes or are pre-diabetic. And I recommend all vegans consider low glycemic options as our diet typically tends to be high in carbs.
- 1 cup of potatoes is 115 calories compared to the 27 calories for cauliflower.
- Cauliflower is rich in antioxidants, important vitamins and minerals, and many nutrients.
Don’t get me wrong, I LOVE mashed potatoes. But as I get older, I do need to consider healthier alternatives and for that reason, I am grateful for this alternative.
Recommended Ingredients & Equipment
Ingredients & Substitutions
- Cauliflower
- Garlic
- Vegetable Broth
- Vegan Parmesan –I recommend Violife parmesan. It is creamy, melty, and tastes exactly how I remember parmesan to taste. If you don’t have access to Violife, you can make your own parmesan.
- Vegan Butter- Look for a high-quality non-hydrogenated vegan butter. I recommend either Earth Balance or Miyoko’s.
- Salt and Pepper
- Non-Dairy Milk – Use an unsweetened neutral flavored milk such as soy, cashew, or macadamia nut milk.
- Fresh Chives
Recommended Equipment
While it is not necessary, I do recommend a making this recipe with an Instant Pot. My Instant Pot is one of my favorite kitchen gadgets. It is a tool that does the work of a slow cooker, pressure cooker, rice cooker, sautéer, yogurt maker, steamer, and warmer. AND it makes dinner so easy. If you don’t have an instant pot, you can make this recipe over the stovetop.
In addition, you will need a good chef’s knife, a food processor, cutting board, and basic kitchen utensils. (<<affiliate links)
Check out the full list of my recommended kitchen tools and gadgets.
How to Make Cauliflower Mashed Potatoes
Step one – Cook the Cauliflower and Garlic
For this recipe, we are pulling out my favorite kitchen gadget, the Instant Pot.
For those of you who don’t know, an Instant Pot is a multi-use kitchen gadget that does the work of a slow cooker, pressure cooker, rice cooker, sautéer, yogurt maker, steamer, and warmer. While I rarely buy kitchen gadgets that take up much room, this one made total sense. Having none of those gadgets already in my kitchen (other than a sauté pan) I decided it was worth the investment and I bought myself an Instant Pot.
While it’s ultra-convenient as it is so multi-functional, the reason I absolutely love my Instant Pot because it makes dinner so easy. The instant pot makes these cauliflower mashed potatoes ready in under 10 minutes!
Pro Tip: You do not need an instant pot for this recipe. You can make this recipe on the stovetop. Bring 2 quarts of water in a large saucepan to a boil and boil your cauliflower florets with the garlic for 10-12 minutes until soft and tender.
Step Two – Purée the Cauliflower
Strain your cooked cauliflower through a colander then place it in your food processor with your remaining ingredients. Depending on the size of the cauliflower, you may need to add 1-2 tablespoons of non-dairy milk while you process. Add just about 1-2 teaspoons at a time until you get the right consistency.
Process your cauliflower until it resembles mashed potatoes, about 2 minutes.
Serving and Storing
Serving – Once the mashed cauliflower is nice and creamy, it’s time to serve it up. I like to serve mine with freshly ground pepper, butter, fresh chives, and some vegan parmesan.
Storing – This recipe is best fresh. I don’t recommend making more than you intend to serve. If you do have leftovers, store them in an airtight container in the refrigerator for up to 2 days.
Tips and Tricks
- If you would prefer a thicker consistency (plus less mess!), you can use a potato masher rather than a food processor.
- Taste and adjust seasonings as you please. This recipe is merely guidelines as the seasonings will depend on the size of your cauliflower.
- I recommend Violife Parmesan for this recipe. I add about 1/4 cup of this parmesan to the cauliflower mash as well as on top it. It is creamy, melty, and tastes exactly how I remember parmesan to taste. If you don’t have access to Violife, you can make your own parmesan or omit it altogether.
- Consider adding this to your holiday meal. Serve it with mushroom gravy.
Frequently Asked Questions
Nope! If you don’t have an Instant Pot, you can make this recipe on the stovetop. Bring 2 quarts of water in a large saucepan to a boil and boil your cauliflower florets with the garlic for 10-12 minutes until soft and tender. From there, follow the rest of the recipe.
That’s all you need to know about making the perfect mashed cauliflower. Let’s take a look at the recipe below.
More Vegan Holiday Recipes
- Lentil Mushroom Loaf
- Apple Hazelnut Stuffing
- Maple Balsamic Brussels Sprouts
- Mushroom Gravy
- Sweet Potato Casserole
These Cauliflower Mashed Potatoes are made with cauliflower, garlic, and vegan parmesan for a delicious vegan and low-carb side at your next holiday meal. Made easy in an Instant Pot!
Did you make this recipe? Leave a comment and rate it below.
If you made any substitutions, let us know how it turned out!
Cuisine: Vegan, Gluten-Free, Keto
Servings: 4 servings
Calories: 84 kcal
Author: Sarah McMinn
- 1 large head of cauliflower, cored and roughly chopped
- 4 cloves garlic, peeled
- 1 cup vegetable broth
- 1/4 cup vegan parmesan, optional
- 2 tbsp non-dairy butter, I recommend Earth Balance
- 1 tsp sea salt
- 1-2 tbsp unsweetened soy milk, if needed
- pepper
- 2 small chives, chopped
Place the trivet on the bottom of your instant pot. Add cauliflower, garlic, and vegetable broth to the Instant Pot. Close the lid and seal. Using the manual setting, set to high pressure for 5 minutes. Once ready, do a quick pressure release according to the manufacturer's instructions.
Strain the cauliflower/garlic through a colander and transfer to a food processor. Add parmesan (if using), butter, and salt. Process until mostly smooth so that it resembles mashed potatoes. Add soy milk, 1tbsp. at a time, if needed. Alternatively, you can mash the cauliflower with the remaining ingredients using a potato masher.
Serve immediately with freshly cracked pepper, chives, and melted butter.
Serving and Storing - Once the mashed cauliflower is nice and creamy, it's time to serve it up. I like to serve mine with freshly ground pepper, butter, fresh chives, and some vegan parmesan. This recipe is best fresh. I don't recommend making more than you intend to serve. If you do have leftovers, store them in an airtight container in the refrigerator for up to 2 days.
Recipe Tips
- If you would prefer a thicker consistency (plus less mess!), you can use a potato masher rather than a food processor.
- Taste and adjust seasonings as you please. This recipe is merely guidelines as the seasonings will depend on the size of your cauliflower.
Variations - If you don't have an Instant Pot, you can cook the cauliflower and garlic in a large pot of boiling water for about 12 minutes, until easily pierce-able with a fork. Once it is cooked, continue on to step 2.
Melanie says
Will this keep in the fridge for a few days?
Sarah says
It will but it will be at it’s best when it’s freshly made. So I wouldn’t recommend making it in advance for an event.