Instant Pot Cauliflower Mashed Potatoes

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!

Prep Time
5 mins
Cook Time
5 mins
Total Time
10 mins
Course: Side Dish
Cuisine: Vegan
Keyword: cauliflower mashed potatoes
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
  1. 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 manufacturer's instructions.

  2. 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 remaining ingredients using a potato masher

  3. Serve immediately with freshly cracked pepper, chives, and melted butter. 

Recipe Notes

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. The rest of the steps remain the same. 

Nutrition Facts
Instant Pot Cauliflower Mashed Potatoes
Amount Per Serving
Calories 84 Calories from Fat 63
% Daily Value*
Fat 7g11%
Saturated Fat 2g13%
Cholesterol 5mg2%
Sodium 958mg42%
Potassium 12mg0%
Carbohydrates 2g1%
Protein 2g4%
Vitamin A 180IU4%
Vitamin C 0.9mg1%
Calcium 75mg8%
Iron 0.1mg1%
* Percent Daily Values are based on a 2000 calorie diet.