Instant Pot Low Carb Mashed Cauliflower
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When you need a quick side dish for dinner, try this Instant Pot Low-Carb Mashed Cauliflower in place of a potato side dish. One head of cauliflower yields four small servings (or two large servings) but this recipe is easily doubled to make a family-sized side dish.
Instant Pot Low Carb Mashed Cauliflower
Oh, how we love potatoes in our family, especially mashed potatoes. We are also looking at ways to go lower carb when we can. One of the most missed foods on a low carb or keto diet is, of course, potatoes.
So we decided to try our hand out turning cauliflower into an acceptable substitute for potatoes in our favorite, go-to dish – mashed potatoes. We think we did much better than just “acceptable” with this version make in our electric pressure cooker!
Here is a quick recipe for Low-Carb Mashed Cauliflower in the Instant Pot (electric pressure cooker) that will make you think you are eating mashed potatoes.
Cauliflower only has 2.9 net carbs per cup, and it is high in fiber. That’s a double win.
This recipe uses one head of cauliflower which makes enough for four small servings. If you want to serve a large family or make some for later, go ahead and double.
Ingredient List
- Chicken Broth
- Fresh Cauliflower
- Olive Oil
- Minced Garlic
- Salt
- Black Pepper
How to Make Mashed Cauliflower in the Instant Pot
Step by Step Instructions
- Place chicken broth and chopped cauliflower in the insert of your electric pressure cooker.
- Cook at high pressure for 3 minutes, then use the quick release method for the pressure.
- Remove lid and switch to sauté mode.
- Add rest of the ingredients to the cauliflower puree and cook for 2 minutes.
- Pour all ingredients into the food processor and blend until smooth. Or use an immersion blender on old fashioned potato masher.
Storage Instructions
Let leftovers cool. Transfer to an airtight container, and store in the refrigerator for 3 to 5 days.
Full recipe for instant pot mashed cauliflower recipe is at the bottom of the page in the recipe card.
Recipe Variations
- Substitute butter for olive oil.
- To make it creamy, add a dollop of sour cream, plain Greek yogurt, or some softened cream cheese.
- Sauté diced onions with the garlic.
- For more flavor, add some parmesan cheese.
- Garnish with green onions or fresh chives before serving.
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Instant Pot Low Carb Mashed Cauliflower
Ingredients
- 1 head cauliflower washed and cut into large florets
- 1/2 cup low sodium chicken broth
- 2 Tablespoons olive oil
- 1 clove garlic minced
- 1 teaspoon salt
- Black pepper to taste
Instructions
- Add chicken broth and cauliflower florets to the insert for your electric pressure cooker or Instant Pot.
- Cook on high pressure for 3 minutes. Use the quick pressure release. (It is best to check the manual for your cooker to see what the manufacturer recommends for cauliflower.)
- Remove the lid, and turn pressure cooker to Saute mode.
- Add olive oil, garlic, salt and pepper.
- Saute for 1 to 2 minutes or until the garlic becomes fragrant. (Be careful not to burn garlic.)
- Pour cauliflower into a food processor and blend until pureed and smooth. (Additional chicken broth or olive oil can be added if a creamier texture is desired)
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