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Instant Pot Mashed Cauliflower {Dairy Free}

Want to get the family to eat more veggies? Try this simple and quick Instant Pot Mashed Cauliflower! Only 2 minutes of cook time and 4 ingredients!

mashed cauliflower in a bowl with spoon

Cauliflower is a low-carb alternative to grains. It’s a healthy addition to any diet, whether you’re watching your carbohydrate consumption or not. It’s also high in fiber and a good source of anti-oxidants. Cauliflower is beneficial for helping you feel full and keeping your body free from illness.

Are you looking for a lighter option to go with meatloaf or steak? Mashed Cauliflower can be substituted for mashed potatoes. If you want a less “heavy-feeling” option for your meal, give this versatile side dish a try!

This version of Mashed Cauliflower is dairy free. However, you can make it with regular dairy options if you’re not cooking for someone with food sensitivities.

cauliflower florets in the Instant Pot

Ingredients You’ll Need To Make Mashed Cauliflower…

  • frozen cauliflower florets
  • coconut milk
  • nutritional yeast
  • dairy free butter
  • salt and pepper
glass bowl and mixer with mashed cauliflower

How To Make Mashed Cauliflower in an Instant Pot…

  1. Pour 1 cup of water in the bottom of the instant pot
  2. Add a steamer basket and fill with cauliflower
  3. Cover, seal and set to high pressure for 2 minutes
  4. Allow at least a 5 minute natural pressure release then carefully release any remaining pressure
  5. Drain water and transfer cauliflower to a separate bowl or return to dry inner pot
  6. Add milk, yeast, butter and mash using a hand held potato masher or a mixer until smooth
  7. Add salt and pepper to taste
mashed cauliflower in a gray bowl with a striped napkin

Pro Tips…

This recipe works with fresh cauliflower, too! If you decide to use fresh cauliflower, you’ll want to increase the cook time to 4 minutes.

There are some substitutions you can make if you don’t need a dairy-free option. Cream and regular butter can be substituted in place of the dairy free options. You can also swap grated Parmesan cheese for the nutritional yeast.

While I wouldn’t serve this in place of mashed potatoes for thanksgiving dinner, it’s a great healthy alternative for many weeknight dinners. It’s so quick, easy, and nutritious!

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mashed cauliflower in a bowl with spoon
mashed cauliflower in a bowl with spoon

Instant Pot Mashed Cauliflower

Print Recipe
Want to get the family to eat more veggies? Try this simple and quick Instant Pot Mashed Cauliflower! Only 2 minutes of cook time and 4 ingredients!
Add to Collection
Prep Time:5 mins
Cook Time:2 mins
Pressurize:15 mins
Total Time:22 mins

Ingredients

  • 32 oz frozen cauliflower florets
  • 2 tablespoons coconut milk
  • 1 tablespoon nutritional yeast
  • 1 tablespoon dairy free butter
  • salt and pepper to taste

Instructions

  • Pour 1 cup of water in the bottom of the instant pot
  • Add a steamer basket and fill with cauliflower
  • Cover, seal and set to high pressure for 2 minutes
  • Allow at least a 5 minute natural pressure release then carefully release any remaining pressure
  • Drain water and transfer cauliflower to a separate bowl or return to dry inner pot
  • Add milk, yeast, butter and mash using a hand held potato masher or a mixer until smooth
  • Add salt and pepper to taste

Notes

  • Fresh cauliflower:  increase the cook time to 4 minutes
  • Use cream and regular butter if don’t need dairy free options
  • Substitute the grated Parmesan cheese for nutritional yeast, if desired
  • Healthy alternative for weeknights

Nutrition

Calories: 104kcal | Carbohydrates: 12g | Protein: 5g | Fat: 5g | Saturated Fat: 2g | Trans Fat: 1g | Sodium: 92mg | Potassium: 733mg | Fiber: 5g | Sugar: 4g | Vitamin C: 109mg | Calcium: 51mg | Iron: 1mg
Course: Side Dish
Cuisine: American
Servings: 4
Calories: 104kcal

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