Name: Instant Pot Mashed Cauliflower (vegan)
Prep time: 5 min
Cook time: 2 min
Total time: 27 min
Ingredients: 4 cup cauliflower florets (approx 500-600g trimmed green leaves.); 3 tablespoon vegan Butter (or Olive Oil); 1/4 cup vegan sour cream (or cream cheese); 5 tablespoon milk (any vegan); salt; black Pepper; 1/2 teaspoon nutmeg Powder; 1 teaspoon garlic Powder (or granules); 1 tablespoon chives (freshly chopped)

This Vegan Instant Pot Cauliflower Mash is an easy side dish. It is made by mashing a head of cauliflower with vegan butter, dairy-free sour cream and flavoured with fresh chives and garlic. It is a delicious side dish made from simple ingredients. It is the perfect low carb alternative to creamy mashed potatoes and can be prepared during busy weeknights.

instant pot cauliflower mash in a blue bowl

Cauliflower Mash recipe is as super easy as preparing mashed potato, you will not require many ingredients and much time.

Either steam or boil the cauliflower florets, blend with a hand blender or food processor, but if you want a little work out for your biceps use a traditional potato masher until fluffy and smooth, flavoured with garlic, vegan cream/cheese/butter, or olive oil and garnish it with freshly chopped herbs.

You can achieve the same silky texture as mashed potato. If you want thick, creamy and velvety texture use butter, cream cheese or whipped cream if you are vegetarian but not strictly vegan. The trick is to ensure the mash is not chunky

The recipe has a close taste to mashed potato making it a great recipe for picky eaters and a great alternative to traditional mashed potatoes

Naturally, cauliflower is low in carbs and calories and high in nutrition in comparison to white potatoes.

This recipe can be prepared on a stovetop or stovetop pressure cooker. In a normal pressure cooker, add water put a trivet and cook the cauliflower for one whistle. In the pan, the same procedure can be done but it will take more time to cook the cauliflower.

instant pot cauliflower mash servedin a bowl with a spoon

Why you should make this recipe

Healthy side dish – this cauliflower recipe is lower carb

Easy Instant Pot Recipe -if you’re looking for easy Instant Pot recipes, this is definitely one of them! The prep is easy peasy with a small cook time

Nutritious meal for the whole family – the great taste of this cauliflower mash will convert the most passiionate cauliflower hater.

Festive – great for your Christmas and Thanksgiving table as a lighter alternative – serve alongside Air Fryer Parsnips

Diets – Suitable for those following a keto diet or who are diabetic.

cauliflower florets on the chopping board next to knife

Ingredients

See the recipe card below for full measurements.

Cauliflower – use fresh cauliflower for the best results. Pick a cauliflower that is creamy white all over without yellow or dark spots.

Vegan milk – use a plant-based milk such as oat. If you are not vegan, use dairy milk or cream

Vegan butter or olive oil

Vegan sour cream or yogurt – if you are vegetarian, you could use greek yogurt

Seasoning – salt, black pepper and nutmeg powder

Fresh chives – or any other winter herbs.

Garlic – I have used garlic powder/granulels.

Variations:

It is personal preference however you want to flavour the dish. Here are some ideas

Stir through parmesan cheese – it is possible to find vegetarian and vegan hard cheese in most supermarkets

Mash with some roasted garlic for a warm earthy flavour – simply roast fresh garlic cloves in the oven until light brown.

How to make Instant Pot Mashed Cauliflower

I have used the Instant Pot pressure cooker but you can use any other electric pressure cooker.

Remove all the green leaves of cauliflower and roughly chop the cauliflower.

Wash thoroughly under the hot running water.

Place 1/2 cup water in the inner pot and place the trivet/ steamer basket inside.

Place cauliflower on it and close the lid. Place the vent on Seal (according to your model)

Select the steam button and select 2 minutes.

Do a quick pressure release by switching the valve to the venting position and remove the steamed cauliflower into another plate.

Clean the inner pot and select sauté button for 4 minutes.

Add butter, once melted add steamed cauliflower and milk.

cooked caulifower added to the melted butter

Start mashing the cauliflower with a masher or immersion blender until the milk is absorbed and you reach the desired consistency.

Add sour cream, nutmeg, garlic powder, salt and pepper.

sour cream added to the mashed cauliflower

Sprinkle over chopped chives and mix well.

Transfer in a serving dish, pour some melted butter or olive oil and garnish the mash with the remaining chives and black pepper.

vegan mashed cauliflower in a bowl next to serving spoon

Serving Suggestion

This cauliflower mash would go wonderfully with a warming Veggie Pie. Why not spoon it over your Shepards Pie as a great substitute to mashed potato.

Great with vegan swedish meatballs or a green bean casserole.

I like to use up leftovers to make my Loaded Cauliflower Mash Cheese balls

Storage

Once cooled, store in an airtight container in the fridge for 3-4 days.

I do not recommend freezing cauliflower mash as it will release water upon thawing.

instant pot mashed cauliflower garnished with chopped chives, black pepper and nutmeg.

Other Cauliflower Recipes

Tandoori Cauliflower Tacos

Roasted Cauliflower & Parsnips Soup

Vegan Cauliflower Korma (Instant Pot)

Aloo Gobi (Instant Pot)

As always if you make this recipe, be sure to leave me a comment, rate this recipe and tag me on Instagram @jcookingodyssey or #jcookingodyssey. I love seeing all your photos of my recipe recreations!

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