Creamy Instant Pot Mashed Cauliflower Recipe

Creamy Instant Pot Mashed Cauliflower Recipe

This simple recipe for Instant Pot Mashed Cauliflower is easy to make and creates a silky, decadent side dish that you’re going to love!

The pressure cooker makes this Instant Pot Mashed Cauliflower recipe quick and simple. Our recipe is a great alternative if you are longing for the creamy deliciousness of mashed potatoes but don’t want to pack on the extra starch. It’s delicious and with the added greek yogurt, your guests won’t even know that there are no potatoes involved!

Thanksgiving and the winter Holidays can always be a stressful time of the year. We all want to enjoy delicious food, without throwing us off of our healthy eating goals. In the past, I’ve noticed that going the healthier route at a holiday meal sometimes means giving up flavor.

This stops now. This Creamy Instant Pot Mashed Cauliflower recipe is made with simple ingredients and is the perfect low carb alternative to the traditional Thanksgiving fare. It is possible to feel gratification and enjoyment while eating healthier.

Whether you’re on the 21 Day Fix or Weight Watchers or just watching what you eat, our great recipe is an easy peasy alternative that will meet your healthy eating goals and allow you to enjoy food without worry.

As a mother of two, I love making recipes that camouflage veggies from my kids and other picky eaters. Our low-carb side dish is full of vegetables, but tastes like you are eating your Grandma’s favorite creamy mashed potatoes.


  • 1 head cauliflower chopped
  • 1/2 cup chicken stock low sodium
  • 1/2 tsp garlic salt
  • 1/2 tsp onion powder
  • 2 tbsp. Greek yogurt plain
  • 1/2 tsp pepper
  • 2 tsp ghee melted
  • 2 tbsp. green onions chopped


Instant Pot Instructions:

  • Pour the chicken stock into the Instant Pot. Place a steaming basket at the bottom of the Instant Pot and add the chopped cauliflower on top of it.
  • Add the lid to Instant Pot and turn the pressure valve to sealing. Cook on high pressure for 3 minutes using the manual function. When done release the pressure using a quick release.
  • Transfer the cauliflower from the Instant Pot to a food processor or blender. Add the garlic salt, onion powder, pepper, Greek yogurt, and chives. At this point you can also add the melted ghee or pour the ghee over the top the mashed cauliflower later.
  • Blend the cauliflower until it is smooth. If the mashed cauliflower it too thick, you can thin it by mixing in a tbsp. or two of the chicken stock from the Instant Pot. Scoop the mashed cauliflower into a dish, drizzle with melted ghee, and garnish with more chives.

Stove Top Instructions:

  • Bring 1 1/2 cups water and 1/2 cup chicken broth to a simmer, then add cauliflower.
  • Cover the pan and turn heat to medium. Cook 12-15–we want the cauliflower to be super tender. 
  • Follow instructions from Step 3-4 above 🙂 

Entire recipe equals 8 green containers, 2 teaspoons, and just over 1/8 red container.

Per 1/2 cup serving = 1/2 green container. The teaspoon and red containers are negligible, which honestly means I don’t count those containers in this recipe.

Weight Watchers Points:

Trim Healthy Mama:

This is an FP recipe for Trim Healthy Mama and you don’t have to make any substitutions or alterations!


Calories: 36kcal | Carbohydrates: 4g | Protein: 2g | Fat: 2g | Saturated Fat: 1g | Cholesterol: 3mg | Sodium: 170mg | Potassium: 238mg | Fiber: 2g | Sugar: 2g | Vitamin A: 37IU | Vitamin C: 35mg | Calcium: 23mg | Iron: 1mg

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