Instant Pot Cauliflower Mashed Potatoes Recipe (GAPS, Keto, GF, Paleo)

What makes this Cauliflower Mashed Potatoes Recipe the best cauliflower mashed potatoes ever? For starters, it is an Instant Pot recipe so its super quick. Also known as a mashed cauliflower recipe, it is a definite winner! Plus, it is GAPS diet legal, gluten free, keto diet approved.

Why Cauliflower Instead of a Mashed Potato Recipe?

Cauliflower Mashed Potatoes are a great alternative to regular mashed potatoes. It is a keto friendly, GAPS diet friendly, gluten free side dish and just plain good and nutritious.

Yes, you read that right – now you can use cauliflower instead of a mashed potato recipe!

Cauliflower is healthy and will not raise your blood sugar levels like a mashed potato recipe will.

They are a great way to add a sometimes neglected veggie to your diet!

Come on, ‘fess up – when was the last time you had cauliflower?

What is an Instant Pot?

Did you catch the Instant Pot part? That is what makes this recipe so quick – it only cooks for 5 minutes! I have the 8 qt Instant Pot and love it.

An Instant Pot is a pressure cooker, multifunctional kitchen appliance. While it is best know for its pressure cooking therefore, super fast cooking, it is also a slow cooker, rice cooker and much more.

I think you are missing out if you don’t have one and that you should go our right now and get one – or even 2!  😉

Is it Difficult to Learn to Cook Using an Instant Pot?

Not at all! An instruction booklet comes with it and that is all you need to get started.

Take it from me, I am not a techie person, but even I had no trouble learning to use my Instant Pot. In fact, with our large family, I bought a second one and use them both several times a week.

Is Cauliflower Mashed Potatoes Recipe Keto?

Yes, because cauliflower is a low carb vegetable, this is a low carb or keto recipe. And, with the additions to make it extra creamy, you are adding good fats that are so important on the keto diet.

If you are on the keto diet, I highly recommend the Carb Manager app to help track your macros. I use the free version and do not feel the necessity to upgrade.

Is Cauliflower Mashed Potatoes Recipe Paleo?

Yes and no.

Since this mashed cauliflower recipe has sour cream in it, many who follow a strict Paleo diet must find a substitute.

Others feel that since sour cream is fermented that it is OK to use on the Paleo diet.

You decide for yourself.

What Makes This Recipe the Best Cauliflower Mashed Potatoes?

First, they are cooked in the Instant Pot which makes it a super quick recipe.

Second, they are the creamiest ones I have ever had and that makes them the best Cauliflower mashed potatoes eeeevvver!

Third, (if you aren’t convinced already) be sure to check out all the variations that keeps this dish interesting and above all, tasty!!

Can Frozen Cauliflower Be Used?

Yes. This recipe works great with either fresh or frozen cauliflower.

If using frozen cauliflower, place the frozen cauliflower in the Instant Pot and continue as directed.

Cauliflower Mashed Potatoes Recipe Step by Step

Cut cauliflower into bite size pieces and place on a trivet (some may fall through) inside the instant pot
 with the water. Photo 1
Cover with the lid, set the toggle switch into the sealing position and press “Manual” for 5 minutes. Photo 2
When cooking is done, natural release steam for 10 minutes, and then release the steam by putting the toggle switch into the “venting” position. Not shown
Add the sour cream, mayonnaise, salt and pepper. Photo 3
Mix well, adjust salt and pepper. Garnish with parsley and serve – Enjoy! Photo 4

Mashed Cauliflower Recipe Variations

Here are some delicious recipe variations to try:

• Add 1 – 2 tsp garlic powder
• Leave out the mayonnaise and double the sour cream
• Add 1/2 cup cheese – try cheddar, Swiss, Asiago or your favorite
• Like it spicy? Saute 2 cloves garlic and add to Instant Pot along with 2 tsp horseradish
• Want to bulk it up? Saute 1 bunch kale or spinach with 1 cup mushroom (chopped) and add to finished mashed cauliflower.

If you’ve tried this CAULIFLOWER MASHED POTATOES RECIPE or any other recipe on Cultured Palate please take a minute to rate it and leave a comment letting me know how you liked it. I love hearing from you! You can also FOLLOW ME on PINTEREST, FACEBOOK, INSTAGRAM, YouTube and TWITTER.

5 from 7 votes

Print

Instant Pot Cauliflower Mashed Potatoes Recipe (GAPS, Gluten free, Keto)

Prep Time

5 mins

Cook Time

5 mins

Natural Release

10 mins

Total Time

10 mins

 

Also known as a Mashed Cauliflower recipe, this is a delicious alternative to mashed potatoes made super quick and easy with an Instant Pot.

Course: Side Dish

Cuisine: American

Keyword: cauliflower mashed potatoes, mashed cauliflower

Servings: 4

Calories: 190 kcal

Author: Dina-Marie

Ingredients

• 1 head cauliflower
• 1 cup water

• 1/4 cup sour cream

• 1/3 cup mayonnaise
 more or less as desired
• salt and pepper to taste
• 
Parsley for garnish

Instructions

1. Remove the florets from the stem of the cauliflower and break or cut into bite size pieces .

2. Place cauliflower florets on a trivet (some may fall through) inside the instant pot
 with the water.

3. Cover with the lid, set the toggle switch into the sealing position

4. Press "Manual" for 5 minutes.  



5. When cooking is done, natural release steam for 10 minutes, and then release the steam by putting the toggle switch into the “venting” position.


6. Remove the cauliflower into a bowl and add the sour cream, mayonnaise, salt and pepper.

7. Mash and mix with a potato masher, and for a smoother consistency, use an immersion blender.

8. Taste and adjust salt and pepper. Garnish with parsley and serve immediately.

9. Enjoy!

Recipe Notes

Cauliflower may be mashed with a potato masher or for a smoother consistency, use an immersion blender.

Variations:

• Add 1 - 2 tsp garlic powder
• Leave out the mayonnaise and double the sour cream
• Add 1/2 cup cheese - try cheddar, Swiss, Asiago or your favorite
• Like it spicy? Saute 2 cloves garlic and add to Instant Pot along with 2 tsp horseradish
• Want to bulk it up? Saute 1 bunch kale or spinach with 1 cup mushroom (chopped) and add to finished mashed cauliflower.

 

Nutrition Facts

Instant Pot Cauliflower Mashed Potatoes Recipe (GAPS, Gluten free, Keto)

Amount Per Serving

Calories 190 Calories from Fat 153

% Daily Value*

Total Fat 17g 26%

Saturated Fat 3g 15%

Cholesterol 15mg 5%

Sodium 173mg 7%

Potassium 450mg 13%

Total Carbohydrates 7g 2%

Dietary Fiber 2g 8%

Sugars 3g

Protein 3g 6%

Vitamin A 1.8%

Vitamin C 84%

Calcium 4.7%

Iron 3.4%

* Percent Daily Values are based on a 2000 calorie diet.

What is your favorite way to eat Cauliflower?

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Dina-Marie, RN and founder of Cultured Palate has learned the importance of diet for health - the hard way! As the mom of 10, and leaving the corporate world to start a vineyard, she knows the value of simple living and you can too! Dina-Marie and Cultured Palate's medical advisors, Dr. Dalton and Dr. O'Connor, want you to have accurate information at your fingertips.