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.
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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.
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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
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!
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.
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).
Quick Pressure Release- carefully transition the steam release handle to the 'venting position', taking care to ensure your hands, face, and kitchen cupboards are clear from the steam. Find out more about when to use a quick pressure release in Instant Pot 101!
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
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.
FAQ
You could try swapping the greek yogurt for dairy free yogurt (plain), and swap the parmesan for nutritional yeast, or a dairy free cheese.
Yes you can! Check out this post for parmesan mashed cauliflower that can be made on the stove top!
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.
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.
More Instant Pot recipes
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
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:
- Cool completely.
- Portion into an air tight container.
- Refrigerate for up to 4 days.
- 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.
Nutrition Information
© 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.
C. Parish says
I dislike cutting up cauliflower, so how great is this. You had me at rinse and put it in the pot.
Jasmine @ Sweet Peas & Saffron says
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.
Mary Heidt says
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.
Jasmine @ Sweet Peas & Saffron says
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.
Marianne S says
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!
Denise Bustard says
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
Andrea says
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?
Denise Bustard says
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!
Sarah says
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!
Denise Bustard says
Hi Sarah! I'm so happy to hear you and your husband enjoyed! Great idea with the ranch seasoning. Thanks for reporting back 🙂
Krystal says
Great recipe! I swapped non-dairy yogurt and cheese and still turned out great! Thank you!
Denise says
Hi Krystal! So happy to hear you enjoyed. Thank you for sharing your swaps, that's super helpful for others!
Celeste says
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!
Denise Bustard says
Hi Celeste, good point, I actually do use the stem but cut out any green parts. I should modify the directions.
Suzanne says
I can't wait to give this a try. I've been missing mashed potatoes, and this looks like a good substitute.
Denise says
I hope you enjoy, Suzanne!
Jennifer Miller says
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.
Denise says
Sorry you didn't enjoy 🙁
hindi messages says
thank you for the recepie ..
best website
cori branco says
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.
Denise says
Hi Cori! I'm so happy to hear this! Thank you for taking the time to come back and leave a review 🙂
Dori says
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!
Denise says
Yay! So happy you enjoyed, Dori! Thanks for taking the time to come back and leave a review 🙂
Bj says
Can you use
Broth instead of stock?
Denise says
Yes!
Kate says
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.
Denise says
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.
Patti says
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?
Denise says
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.
Sheena says
Can you use regular yogurt instead?
Denise says
Hi Sheena! You can use regular yogurt though it won't be as thick as greek yogurt. It still tastes great 🙂
Angie Hamilton says
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!
Denise says
Woo hoo! So happy you enjoyed! Thanks for your review, Angie!
Jean says
I made these in my instant pot and they were perfect!
Denise says
So happy you enjoyed, Jean! Thank you for taking the time out of your day to leave a review <3
Suzanne says
This looks AMAZING!!! I wonder if I can talk my family into eating it on Easter.
Denise says
I hope they go for it! Happy (early) Easter weekend, Suzanne!
Joyce Schade says
Looking forward to trying the Mashed Cauliflower recipe, sounds great ! I have a head of cauliflower in the fridge, maybe with dinner tomorrow ? Thank you
Denise says
I hope you enjoy!
Krista says
What kind of stock do you use?? Vegetable?
Denise says
Yes! You could use vegetable or chicken, or even water. Hope you enjoy!
Craig M. Thompson says
I'm having this wonderful dish tonight with garlic butter lemon roast whole chicken..
This should be a great side thanks for the find😋
Craig
Denise says
I hope you enjoyed!
Vanessa says
Thanks for sharing! Do you add in these extras to mashed potatoes too?
Denise says
Sorry, can you clarify your question? What do you mean by 'extras'?
Barbara says
Oh, so good! So filling! I didn’t have yogurt or fresh thyme, so I used sour cream and about 1/2 tsp of dried thyme. I have the QVC Cooks Essentials pressure cooker, no trivet on the bottom, and it came out perfect, although I had to make some accommodations for steaming in my pressure cooker. Definitely on the menu!! Thank you!!!
Denise says
So happy you enjoyed it, Barbara! Thanks for sharing your swaps and for leaving a review!
Debby says
I wish people wouldn't 'give these recipes stars for how they "look". It is really helpful to make them and them review.
Denise says
Hi Debby! I would love it if you'd leave a review on this recipe if you give it a try! Thanks so much 🙂
Gail says
How do you core the cauliflower while keeping the head whole?
Denise says
I just sneak the knife up and around the bottom and work carefully 🙂
Diane DiPrete says
can this be converted to 8 quart ? if so any changes?
Denise says
Hi Diane! Should be no problem. Same cook time. Hope you enjoy!
Simon says
Regular parmesan from Italy is NOT vegetarian. It contains calf liver rennet. You need to find Italian style hard cheese and check the ingredients.
Denise says
Hi Simon! Yes, parmesan is (surprisingly) not vegetarian. However, I don't believe I mention anywhere in this post that it is a vegetarian recipe? If I did could you please direct me to it so I can change it? Thanks so much!
Sandy says
I make mashed cauliflower often. I break the head into 4 sections and tuck the garlic in. I only cook for 3 minutes and drain the water off before mashing
Denise says
That's great!
Lindsay Wilkins says
This looks great. Do leftovers taste ok? I meal prep for the week so wondering if this will work! Thanks in advance!
Denise says
Hi Lindsay, apologies for my late reply, I've just returned from holidays! Leftovers keep well, for up to 4 days! I hope you enjoy 🙂
Angela says
I freeze my mashed cauliflower in little glass Pyrex dishes for a few months even. Just reheat and eat.
Denise says
Great idea!
Joey says
Just made this recipe, love it! Delicious and rather simple !
Denise says
I'm so happy to hear that, Joey! Thank you so much for taking the time to leave a review 🙂
Belinda says
The net carb count on the nutritional chart looks very high per serving. I’ve run all the numbers myself and maybe get that many for the whole batch. Am I overlooking anything?? BTW, I make a lot of cauliflower in my IP but it never even crossed my mind to put the entire head in! I’m no fan of chopping, thanks! And this sounds really tasty!
Denise says
Hi Belinda! I just re-ran the recipe through My Fitness Pal and got roughly the same thing...here's the link so you can see the breakdown (these are strictly estimates, of course!). Looks like there are 30g carbs in a head of cauliflower, you could reduce this by serving smaller portions if you'd like.
Belinda says
Well, I guess I really have never looked up cauliflower by the head! Seems like it shouldn’t have so many carbs but of course it makes sense. I’m enjoying your recipe now and it is amazing!!!! It will become a regular side with me now. Oh, I just cut mine into large florets cause I KNOW that works for me! Added probably 2T water, set my instant pot for one minute, quick release, drain and add all that yummy stuff, used my immersion blender for easy clean up.
Lisa says
We enjoyed this! I skipped the thyme, as I don't care for that flavor. I also cheated, and added some prepared instant mashed potatoes (about 2 servings worth) to thicken it up a bit. and stretch out the servings.
Denise says
That's a great idea to add potatoes to thicken! Glad you enjoyed, Lisa, thank you so much for taking the time to leave such a nice review <3
Amy says
Could I use frozen cauliflower instead of fresh?
Denise says
Hi Amy! I'm sure you could use frozen cauliflower, however I'm unsure on the cook time. You'd probably have to cut the cook time way down since they'd be in florets. I would try 3-5 minutes.
Stephanie says
This question came up on a different recipe for broccoli cheese soup. The author recommended cooking the frozen broccoli for zero minutes (just leave it in the pot during the heating process & immediately release as soon as it changes to "cook"). Frozen cauliflower might need a minute or so if the florets are bigger chunks.)
Julie Lynne Brouwer says
Do you include the garlic and thyme in the mixture or leave it in the pot?
Denise says
Hi Julie, you could do it either way. For these photos I didn't put the garlic or thyme in when I mashed them and it still had a ton of the flavor. I will update the recipe card with these instructions 🙂
Karla says
Hi I’m about to make this!! Looks amazing ?❤️ Just a question how much salt and pepper did you add? I’m not good at calculating ? is it a tablespoon? Thank you! I love your blog btw!! ???
Denise says
Hi Karla! I used 1/2 teaspoon salt and 1/2 teaspoon pepper. If you have a really big head of cauliflower you may need to increase it. Hope you enjoy!
Jeanna says
this looks delicious! Thank you for providing a link for the non-instant pot users. I see it was originally posted 09-29-14.
Denise says
Hi Jeanna! Yes, the original recipe is an oldie but a goodie. I reworked the recipe and technique for this post. Hope you enjoy 🙂