Garlic Cauliflower Mashed Potatoes (Instant Pot, Whole30, Keto)

This Whole30 and keto garlic cauliflower mashed potatoes recipe is nomtastic and super easy to make in the Instant Pot or on the stovetop. No one will suspect that you’re serving low carb mashed cauliflower instead of mashed potatoes!

I’m not a NPR listener.  Whenever my friends talk about what they heard on Morning Edition, I smile and nod while secretly thinking about all the crazy stuff I heard on Howard Stern that morning. Still, Lynne Rossetto Kasper and Sally Swift hosted an award-winning food show on Public Radio (or so I hear) and their cookbook, The Splendid Table’s How To Eat Supper, has some great recipes.  A recipe I make over and over again is their Garlic Cauliflower “Mashed Potatoes,” which I’ve modified slightly (to make it super-Paleo AND Instant Pot compatible). You can make this dish ahead of time and it’s the dish that keeps on giving.

Instant Pot Cauliflower Mashed Potatoes

Although the original recipe calls for steaming the cauliflower florets in a pot on the stove, I normally cook them for 3 minutes under high pressure in the Instant Pot. You don’t save a ton of time—maybe 10 to 15 minutes tops—but you definitely free up space on the stovetop, which is precious real estate during the holidays. Also, you don’t need to babysit the Instant Pot like you would a regular pot and that’s one less thing to worry about!

Make Ahead and Reheating Instructions

Cauliflower mashed potatoes is one of my favorite vegetable side dishes because you can make it ahead and it tastes just as good when you reheat it. You can store the leftovers in a sealed container in the fridge for up to four days. The easiest way to reheat cauliflower mash is to place it in a glass bowl and microwave it, covered with a silicone lid, for 2 to 3 minutes. You should stir it once twice while reheating so the dish is uniformly piping hot. You can also reheat the mash in a covered pot on the stove—just add a splash of broth if it looks a little dry.

Time to make Garlic Cauliflower Mashed Potatoes!

Serves 6-8

Ingredients:

• 1 large head cauliflower (~3 pounds)
• 5 large garlic cloves, peeled and sliced
• Diamond Crystal kosher salt
• ¼ teaspoon freshly ground nutmeg
• Freshly ground black pepper to taste
• 2 tablespoons ghee, olive oil, avocado oil, or fat of choice

Equipment:

• All my favorite tools are listed here. This is my favorite Instant Pot model.

Stovetop Instructions!

Start by filling a large (6-quart) stock pot with an inch or two of water. Put the pot on a burner set on high, dump in a steamer insert, and put on the lid.

While the water heats up, wash and trim a large head of cauliflower and cut up the florets and stem into pieces of roughly the same size. Don’t worry about how everything looks because it’ll get pulverized later in the food processor.

Once the water in the pot is boiling, throw in the stems, half of the florets, and all of the garlic. Salt everything liberally.

Then, toss in the rest of the cauliflower, season with more salt, replace the lid, and steam everything until soft (~10 minutes). You won’t overcook it – trust me.

Instant Pot Instructions!

Pour 1 cup of water into the Instant Pot insert and place a steamer on top. Toss in the stems, half of the florets, and all of the garlic. Salt everything liberally. Next, toss in the rest of the cauliflower, season with more salt, lock the lid, and cook under high pressure for 3 minutes. Release the pressure manually.

Once the florets are done cooking on the stovetop or in the Instant Pot, transfer everything into a food processor.

Add the ground nutmeg, freshly ground black pepper and the ghee or avocado oil/extra virgin olive oil (for vegan version). Process until smooth. (Yes, an immersion blender also works but your mash may not come out as smooth.)

Taste and adjust for seasoning. Serve the “mashed potatoes” immediately or store in a covered bowl in the fridge for up to four days.

Looking for more cauliflower recipes? Here are some of my faves:

• Cauliflower Chicken Fried Rice
• Whole Roasted Cauliflower
• Mexican Cauliflower Rice

[Originally posted on October 20, 2010. Updated with new details and photos on October 26, 2020.]

Looking for more recipe ideas? Head on over to my Recipe Index. You’ll also find exclusive recipes on my iPhone and iPad app, and in my cookbooks, Nom Nom Paleo: Food for Humans (Andrews McMeel Publishing 2013), Ready or Not! (Andrews McMeel Publishing 2017), and Nom Nom Paleo: Let’s Go! (Andrews McMeel Publishing 2021).

PRINTER-FRIENDLY RECIPE CARD

Print Recipe

4.95 from 17 votes

Garlic Cauliflower Mashed Potatoes (Whole30, Keto)

This Whole30 and keto garlic cauliflower mashed potatoes recipe is nomtastic and super easy to make in the Instant Pot or on the stovetop!

Prep Time10 mins

Cook Time20 mins

Total Time30 mins

Course: Side Dish

Cuisine: American

Keyword: keto, low carb, nomnompaleo, paleo, Primal, Vegan, Vegetarian, Whole30

Servings: 6 servings

Calories: 105kcal

Author: Michelle Tam

Ingredients

• 1 large cauliflower ~3 pounds
• 5 large garlic cloves peeled and sliced
• Diamond Crystal kosher salt
• ¼ teaspoon freshly ground nutmeg
• ¼ teaspoon Freshly ground black pepper and more to taste
• 2 tablespoons ghee olive oil, avocado oil, or fat of choice

Instructions 

Stovetop instructions

• Start by filling a large (6-quart) stock pot with an inch or two of water. Put the pot on a burner set on high, dump in a steamer insert, and put on the lid.
• While the water heats up, wash and trim a large head of cauliflower and cut up the florets and stem into pieces of roughly the same size. Don’t worry about how everything looks because it’ll get pulverized later in the food processor.
• Once the water in the pot is boiling, throw in the stems, half of the florets, and all of the garlic. Salt everything liberally.
• Then, toss in the rest of the cauliflower, season with more salt, replace the lid, and steam everything until soft (~10 minutes). You won’t overcook it – trust me.
• Once the florets are done cooking, transfer everything into a food processor.
• Add the ground nutmeg, freshly ground black pepper and the ghee or avocado oil/extra virgin olive oil (for vegan version).
• Process until smooth. (Yes, an immersion blender also works but your mash may not come out as smooth.) Taste and adjust for seasoning. Serve your “mashed potatoes” immediately or store in a covered bowl in the fridge. 

Instant Pot instructions

• Pour 1 cup of water into the Instant Pot insert and place a steamer on top. Toss in the stems, half of the florets, and all of the garlic. Salt everything liberally. Next, toss in the rest of the cauliflower, season with more salt, lock the lid, and cook under high pressure for 3 minutes. Release the pressure manually. Then, follow steps 5 through 7 above.

Video

Notes

These faux “mashed potatoes” will keep for 4 days in the fridge and they reheat well.

Tried this recipe?Mention @nomnompaleo or tag #nomnompaleo!

Nutrition

Calories: 105kcal | Carbohydrates: 12g | Protein: 5g | Fat: 6g | Fiber: 5g | Sugar: 4g