Instant Pot Mashed Cauliflower (Parmesan) - Sweet Peas and Saffron (2024)

By: Denise Bustard80 Comments
Posted: 8/6/21Updated: 8/6/21

This post may contain affiliate links. Please read our disclosure policy.

This Instant Pot mashed cauliflower is a creamy, yet healthy, lower carb alternative to mashed potatoes. Made with cauliflower, parmesan cheese, greek yogurt, and seasoned with thyme.

The Instant Pot is a great way to prep easy side dishes ahead of time. Some of my favorite instant pot side dish recipes that would pair perfectly with this recipe are these Instant Pot brussels sprouts, or this Instant Pot wild rice pilaf.

Instant Pot Mashed Cauliflower (Parmesan) - Sweet Peas and Saffron (1)

Jump to:

Reasons you'll ♡ this recipe
Ingredient notes
Step by step directions
FAQ
More Instant Pot recipes
Creamy Parmesan Instant Pot Mashed Cauliflower

Is there anything as delicious as creamy mashed potatoes? This Instant Pot mashed cauliflower comes pretty close! The addition of parmesan cheese, greek yogurt, fresh garlic and thyme make this recipe so buttery, smooth and delicious.

Best of all, this creamy mashed cauliflower is basically "hands-free". Pop the whole head of cauliflower right in the Instant Pot, no need to break it down into florets.

Don't forget to pin this post to save it for later!

Reasons you'll ♡ this recipe

the combination of parmesan cheese, garlic and thyme is classic and so flavorful
it's creamy and light - and lower in carbs than traditional mashed potatoes
there's very little prep work, all you have to do is add the ingredients to the Instant Pot, pressure cook, then blend!

Ingredient notes

Cauliflower - cauliflower turns into the most delicious, creamy dish when cooked and mashed. Plus, there's less prep work than mashed potatoes - no peeling necessary!
Parmesan cheese - parmesan cheese takes this mashed cauliflower to the next level - adding a rich cheesy flavor
Greek yogurt - mashed cauliflower is creamy already, but the addition of greek yogurt helps to make it even creamier and more delicious. You can swap greek yogurt for regular plain yogurt if you'd like, though the texture may be slightly thinner.

Step by step directions

Instant Pot Mashed Cauliflower (Parmesan) - Sweet Peas and Saffron (2)

1. Prep Instant Pot- place the stock, garlic cloves and sprigs of thyme in the stainless steel inner pot of the Instant Pot.

TIP- this recipe works in both a 6 quart Instant Pot or an 8 quart Instant Pot!

Instant Pot Mashed Cauliflower (Parmesan) - Sweet Peas and Saffron (3)

2. Prep the cauliflower - wash the cauliflower and remove the leaves - no need to cut it up into florets. In the Instant Pot, place the trivet on top of the stock and garlic. And the whole cauliflower on top of the trivet.

Instant Pot Mashed Cauliflower (Parmesan) - Sweet Peas and Saffron (4)

3. Pressure cook - place the lid on the Instant Pot and set the valve to the 'sealing' position. Cook on high pressure for 15 minutes. Do a quick pressure release (release the pressure immediately when the IP beeps). Allow the cauliflower to rest with the lid open for 10 or so minutes, until it cools slightly and it safer to handle (and allows extra moisture to drip off).

Tip - Make sure to let the cauliflower cool 5-10 minutes (with the Instant Pot lid removed) before mashing. This helps extra moisture drip down (and helps it get extra creamy!), and makes it easier to handle

Instant Pot Mashed Cauliflower (Parmesan) - Sweet Peas and Saffron (5)

3. Mash - transfer the cauliflower to a new pot with as little liquid as possible from the Instant Pot.Mash with the yogurt, cheese, salt and pepper.

TIP- for the silkiest mashed cauliflower, use a food processor. Here's my favorite food processor.

Instant Pot Mashed Cauliflower (Parmesan) - Sweet Peas and Saffron (6)

FAQ

Is it possible to make this recipe dairy free?

You could try swapping the greek yogurt for dairy free yogurt (plain), and swap the parmesan for nutritional yeast, or a dairy free cheese.

I don't have an Instant Pot. Can I make this recipe on the stove top?

Yes you can! Check out this post for parmesan mashed cauliflower that can be made on the stove top!

Can I use fresh or frozen cauliflower florets?

I bet that would work. I would try 2 minutes at high pressure with a quick pressure release. If your cauliflower needs more time, you can easily add more time and the Instant Pot will come back to pressure quickly.

Instant Pot Mashed Cauliflower (Parmesan) - Sweet Peas and Saffron (7)

Storage & reheating

Storage

Cool completely.
Portion into an air tight container.
Refrigerate for up to 4 days.

This recipe should be freezer-friendly but has not been tested.

Reheating

BEST: bake it in a casserole dish (covered) at 350°F for 20-30 minutes, or until heated through.
In a pinch: heat in the microwave until steaming hot.

Keeping it warm

If you wish to make this recipe a couple of hours ahead of your meal, you can keep it in the Instant Pot on 'keep warm':

You'll want to keep the lid on to keep it from drying out.

Favorite Meal Prep Containers

Our tried and true favorite meal prep containers and jars that will keep your food fresh, help you reheat it evenly, and withstand the test of time. No more wasting your money, these are the absolute best containers out there!

Keep reading

More Instant Pot recipes

PERFECT Instant Pot Sweet Potatoes
Instant Pot Cauliflower (perfect + tender)
Instant Pot Carrots with Honey Glaze
Instant Pot Brussels Sprouts (fresh + frozen)

Did you make this? Tag me on social @sweetpeasandsaffron and be sure to leave a comment and rate the recipe!

Creamy Parmesan Instant Pot Mashed Cauliflower

4.68 from 28 votes

Prep Time: 10 minutes mins

Cook Time: 25 minutes mins

Total Time: 35 minutes mins

Print Rate

This Instant Pot mashed cauliflower is a creamy, yet healthy, lower carb alternative to mashed potatoes. Made with cauliflower, parmesan cheese, greek yogurt, and seasoned with thyme.

Ingredients

▢ 1 head cauliflower leaves removed
▢ 1 cup stock see note 1
▢ 4 cloves garlic whole; smashed with the side of a knife
▢ 6 sprigs thyme fresh

Mash with

▢ ½ cup parmesan cheese freshly grated
▢ ½ cup greek yogurt plain
▢ ½ teaspoon salt
▢ ½ teaspoon black pepper

Instructions

Prep Instant Pot- place the stock, garlic cloves and sprigs of thyme in the stainless steel inner pot of the Instant Pot.
Prep the cauliflower- wash the cauliflower and remove the leaves - no need to cut it up into florets. In the Instant Pot, place the trivet on top of the stock and garlic. And the whole cauliflower on top of the trivet.
Pressure cook- place the lid on the Instant Pot and set the valve to the 'sealing' position. Cook on high pressure for 15 minutes. Do a quick pressure release (release the pressure immediately when the IP beeps). Allow the cauliflower to rest with the lid open for 10 or so minutes, until it cools slightly and it safer to handle (and allows extra moisture to drip off). see note 2
Mash- transfer the cauliflower to a new pot with as little liquid as possible from the Instant Pot.Mash with the yogurt, cheese, salt and pepper.see note 3

Tips:

1- if you are using an 8 quart Instant Pot, increase the stock to 1.5 cups.

2- Make sure to let the cauliflower cool 5-10 minutes (with the Instant Pot lid removed) before mashing. This helps extra moisture drip down (and helps it get extra creamy!), and makes it easier to handle.

3 - Since cauliflower sizes vary, you may need to adjust the seasoning to taste.

Storage

Cool completely.
Portion into an air tight container.
Refrigerate for up to 4 days.

This recipe should be freezer-friendly but has not been tested.

Reheating

BEST:bake it in a casserole dish (covered) at 350°F for 20-30 minutes, or until heated through.
In a pinch:heat in the microwave until steaming hot.

Keeping it warm

If you wish to make this recipe a couple of hours ahead of your meal, you can keep it in the Instant Pot on 'keep warm'.

You'll want to keep the lid on to keep it from drying out

Nutrition Information

Serving: 1/4 batch, Calories: 109kcal, Carbohydrates: 10g, Protein: 10g, Fat: 3g, Saturated Fat: 2g, Cholesterol: 9mg, Sodium: 778mg, Potassium: 497mg, Fiber: 3g, Sugar: 4g, Vitamin A: 295IU, Vitamin C: 72.6mg, Calcium: 219mg, Iron: 1mg

Author: Denise Bustard

Course: Dinner, Side Dish

Cuisine: American

© Sweet Peas & Saffron - Content and photographs are copyright protected. Sharing of this recipe is both encouraged and appreciated. Copying and/or pasting full recipes to any social media is strictly prohibited.

Shop This Post

6 Quart Instant Pot

8 Quart Instant Pot

Meet Denise Bustard

Denise Bustard is the creator of Sweet Peas and Saffron, a meal prep-focussed food blog. With a PhD in biochemistry, Denise takes a scientific approach to perfecting her recipes. You can find Denise's work featured on Huffington Post, MSN, Self and more.

Reader Interactions

Jessie Neesmith says
Posted on 3/27/22 at Posted on 3/27/22

Awesome love it
Reply
- Jasmine @ Sweet Peas & Saffron says
  Posted on 3/29/22 at Posted on 3/29/22
  Hi Jessie, so glad you enjoyed it! Thanks for leaving a rating and review!
  Reply
Anna says
Posted on 11/24/21 at Posted on 11/24/21
Hi! I would like to make this for Thanksgiving tomorrow. If I double the cauliflower, do I need to increase the stock amount for steaming? Thanks!
Reply
C. Parish says
Posted on 8/6/21 at Posted on 8/6/21

I dislike cutting up cauliflower, so how great is this. You had me at rinse and put it in the pot.
Reply
- Jasmine @ Sweet Peas & Saffron says
  Posted on 8/9/21 at Posted on 8/9/21
  Hi there! Couldn't agree more - it makes such a mess!! This method definitely makes for easy clean up. Thank you so much for taking the time to come back and leave a rating and review.
  Reply
Mary Heidt says
Posted on 8/6/21 at Posted on 8/6/21

I really like this recipe. I have used and continue to use so many of them. i am so thankful for the nutritional values. That really helps. I make cauliflower mash with cream and buttler but this is a great alternative when i want something more fancy and flavorful. I made it for a small dinner party and did not tell my guest until after they had all tasted it and raved about it what it was. Everyone asked for the recipe. That is confirmation on how wonderful this is. thanks again.
Reply
See Also
Instant Pot Red Beans and Rice
- Jasmine @ Sweet Peas & Saffron says
  Posted on 8/9/21 at Posted on 8/9/21
  Hi Mary, we are so glad to hear you, and all your guests, enjoyed this recipe! Thank you so much for taking the time to come back and leave a rating and review.
  Reply
Marianne S says
Posted on 4/11/21 at Posted on 4/11/21
Thank you for this recipe. I have been making cauli mash in the microwave and that method works really well but can't be increased. Using this recipe I was able to double the usual batch and save a bunch of time. I appreciate you!
Reply
- Denise Bustard says
  Posted on 4/19/21 at Posted on 4/19/21
  Hi Marianne! I'm so happy to hear this recipe made your life a little easier. Thanks so much for taking the time to come back and let me know <3
  Reply
Andrea says
Posted on 7/17/20 at Posted on 7/17/20
I don’t have a trivet. Would it still turn out okay without? Could I ball up some foil and set the cauliflower on it instead?
Reply
- Denise Bustard says
  Posted on 8/20/20 at Posted on 8/20/20
  Hi Andrea, thank you for your patience with my late reply (holidays!). I think the foil idea is a brilliant solution that should work for you. Let me know how it goes!
  Reply
Sarah says
Posted on 7/6/20 at Posted on 7/6/20

Delish! We tried this tonight and both my husband and I enjoyed it very much. I added a tablespoon or two of powdered ranch mix for extra flavor. We will definitely make this again!
Reply
- Denise Bustard says
  Posted on 7/13/20 at Posted on 7/13/20
  Hi Sarah! I'm so happy to hear you and your husband enjoyed! Great idea with the ranch seasoning. Thanks for reporting back 🙂
  Reply
Krystal says
Posted on 4/24/20 at Posted on 4/24/20

Great recipe! I swapped non-dairy yogurt and cheese and still turned out great! Thank you!
Reply
- Denise says
  Posted on 5/27/20 at Posted on 5/27/20
  Hi Krystal! So happy to hear you enjoyed. Thank you for sharing your swaps, that's super helpful for others!
  Reply
- Celeste says
  Posted on 6/23/20 at Posted on 6/23/20
  
  Thanks for the recipe, I was wondering why you don't use the stem? It's my favourite bit from the cauliflower and mashes really well. I also steam the good leaves and eat them - with melted butter 🙂 Delicious! I am not a fan of yoghurt with cauliflower though, I prefer a cheesy roux or just any dairy that isn't so tangy, including plain old milk!
  Reply
  - Denise Bustard says
    Posted on 6/29/20 at Posted on 6/29/20
    Hi Celeste, good point, I actually do use the stem but cut out any green parts. I should modify the directions.
    Reply
Suzanne says
Posted on 2/19/20 at Posted on 2/19/20
I can't wait to give this a try. I've been missing mashed potatoes, and this looks like a good substitute.
Reply
- Denise says
  Posted on 2/20/20 at Posted on 2/20/20
  I hope you enjoy, Suzanne!
  Reply
Jennifer Miller says
Posted on 2/15/20 at Posted on 2/15/20

It was not good. The yogurt gave it a really off putting sour taste, it was too runny, and it wasn’t like mashed potatoes at all. I followed directions exactly. I’ll try it without the yogurt next time.
Reply
- Denise says
  Posted on 2/20/20 at Posted on 2/20/20
  Sorry you didn't enjoy 🙁
  Reply
hindi messages says
Posted on 1/2/20 at Posted on 1/2/20

thank you for the recepie ..
best website
Reply
cori branco says
Posted on 11/13/19 at Posted on 11/13/19

I followed the recipe exactly as written. It is so good! The texture is just like mashed potatoes. And it was so easy. This will definitely be a keeper.
Reply
- Denise says
  Posted on 11/13/19 at Posted on 11/13/19
  Hi Cori! I'm so happy to hear this! Thank you for taking the time to come back and leave a review 🙂
  Reply
Dori says
Posted on 9/24/19 at Posted on 9/24/19

I thought this was absolutely PERFECT! I'm not a huge fan of cauliflower but this flavor was excellent and it was super easy to make in the instant pot. I like the idea of putting it on the trivet to keep it out of broth and then letting it sit a few minutes. Mine lifted easily out of the pot on the trivet and into a bowl for mashing. Thanks for the great recipe!
Reply
- Denise says
  Posted on 9/25/19 at Posted on 9/25/19
  Yay! So happy you enjoyed, Dori! Thanks for taking the time to come back and leave a review 🙂
  Reply
Bj says
Posted on 9/13/19 at Posted on 9/13/19
Can you use
Broth instead of stock?
Reply
- Denise says
  Posted on 9/16/19 at Posted on 9/16/19
  Yes!
  Reply
Kate says
Posted on 9/10/19 at Posted on 9/10/19
I have a 4L instapot so I’m not sure if that is equivalent to a 6qt. I googled it and it tells me that it’s not equivalent so would I do anything differently with a 4L instapot? More or less stock? Keep it the same? I’m still fairly new to using my pot! Thanks.
Reply
- Denise says
  Posted on 9/16/19 at Posted on 9/16/19
  Hi Kate, I only have experience using an Instant Pot brand of pressure cooker, and to my knowledge, they do not make a 4L version. Unfortunately I can't help you out here, you will have to read your manual and figure out what amount of liquid you need to add. The Instant Pot brand has a minimum of 1 cup (for a 6 quart) to come to pressure, and has a max fill line as well.
  Reply
Patti says
Posted on 8/2/19 at Posted on 8/2/19

I liked the flavor on this, but was not a big fan of the texture. Came out more like a baby food puree than anything. Maybe next time I would not steam it for the full 15 minutes so the cauliflower is a little more al dente?
Reply
- Denise says
  Posted on 8/5/19 at Posted on 8/5/19
  Hi Patti! Did you allow the cauliflower to sit for a few minutes to the liquid drains off it properly? It shouldn't be like baby food, but mashed cauliflower is definitely softer than mashed potatoes so if that's what you were expecting you might be disappointed.
  Reply
Sheena says
Posted on 8/2/19 at Posted on 8/2/19
Can you use regular yogurt instead?
Reply
- Denise says
  Posted on 8/5/19 at Posted on 8/5/19
  Hi Sheena! You can use regular yogurt though it won't be as thick as greek yogurt. It still tastes great 🙂
  Reply
Angie Hamilton says
Posted on 7/8/19 at Posted on 7/8/19

By the far the best batch I've had! I subbed cream cheese and sprinkled some parm. This is definitely in my Pinterest saved list for everyday and all holiday dishes!
Great recipe!
Reply
- Denise says
  Posted on 7/22/19 at Posted on 7/22/19
  Woo hoo! So happy you enjoyed! Thanks for your review, Angie!
  Reply

Older Comments