Cauliflower Mash (Instant Pot or Stovetop)

Creamy, buttery, and incredibly easy to make, this Instant Pot Cauliflower Mash is the perfect low-carb alternative to traditional mashed potatoes. Made with a large head of cauliflower, butter, and a splash of buttermilk, this creamy mashed cauliflower recipe comes together in minutes and delivers a smooth, comforting texture. Whether you’re following a keto diet or simply want a lighter side dish, this low-carb cauliflower mash is the perfect addition to weeknight dinners, holiday meals, and special occasions.

Originally posted February 2016, updated June 2026

Cauliflower Mash

Looking for the best mashed cauliflower recipe? This creamy cauliflower mash is rich, buttery, and smooth, making it a delicious low-carb alternative to traditional mashed potatoes.

Whether you’re following a keto diet, cutting back on carbs, or simply looking for a new vegetable side dish, this low-carb cauliflower mash is the perfect side dish for everything from busy weeknight dinners to elegant holiday meals.

Using the Instant Pot is the easiest way to cook a whole head of cauliflower until it’s perfectly fork tender in just 10-15 minutes. Then simply blend it into a silky cauliflower puree using a food processor, immersion blender, or even a potato masher if you prefer a chunkier texture.

Don’t have an Instant Pot? I have easy stovetop instructions too!

Why You’ll Love This Creamy Mashed Cauliflower Recipe

This easy mashed cauliflower is a great way to enjoy all the comfort of mashed potatoes while keeping the carbs low. It’s naturally gluten-free, packed with vitamin C, and has far fewer net carbs than a traditional potatoes recipe.

The mild cauliflower flavor pairs beautifully with butter, making it a great addition to roast chicken, turkey, steak, pork chops, or even shepherd’s pie.

Ingredients

You’ll only need a few simple ingredients:

• Cauliflower, cut into cauliflower florets
• Water
• Butter
• Splash of buttermilk
• Salt
• Black pepper
• Green onions or chives, optional garnish

Equipment

• Instant Pot
• Trivet or steamer basket (or steamer insert)
• Food processor, immersion blender, or potato masher

How to Make Instant Pot Cauliflower Mash

1. Wash the large head of cauliflower, remove the leaves and core, and cut it into evenly sized cauliflower florets.
2. Pour 2 cups of water into the Instant Pot insert and place the trivet, steamer basket, or steamer insert inside. Arrange the cauliflower florets on top, secure the lid, and set the valve to Sealing. Cook on High Pressure for 3 minutes, then carefully perform a quick pressure release.

3. Transfer the cooked cauliflower to a colander and let it drain well. Removing the excess water and excess moisture is the best way to achieve a smooth, creamy texture. If needed, gently pat the cauliflower dry with a paper towel.
4. Place the drained cauliflower in a food processor with the butter and a splash of buttermilk. Blend until smooth and creamy. If you don’t have a food processor, you can use an immersion blender or potato masher to reach your desired consistency.

5. Season with salt and black pepper to taste, then serve immediately. This creamy cauliflower mash makes a perfect side dish for everything from weeknight dinners to holiday meals.

Stovetop Instructions

If you don’t have an Instant Pot, you can easily make this recipe on the stovetop.

1. Fill a large pot of salted water with enough water to cover the cauliflower, or add about an inch of water to the bottom of a pot fitted with a steamer insert.
2. Bring to a boil over medium-high heat and cook the steamed cauliflower until it’s fork tender, about 10 to 12 minutes.
3. Drain well over low heat for a minute or two if needed to remove less water, then continue with the rest of the recipe.

Easy Variations

This simple recipe is easy to customize according to your personal preferences. After blending, stir in the rest of the ingredients you’d like to use, such as:

• Cream cheese
• Sour cream
• Heavy cream
• Fat Free Greek yogurt
• Almond milk
• Coconut milk
• Little butter
• Olive oil
• Coconut oil
• Vegan butter for a vegan cauliflower mash
• Minced garlic cloves
• Garlic powder
• Cheddar cheese
• Parmesan cheese
• Chopped fresh herbs

These additions create extra richness, extra flavor, or even a slightly nutty flavor, depending on what you choose.

What Does Cauliflower Mash Taste Like?

The cauliflower taste is much milder than many people expect. While it won’t taste exactly like regular mashed potatoes, the buttery, creamy consistency makes it a satisfying low-carb option.

If you’re already a fan of cauliflower rice, you’ll probably love this recipe too.

What to Serve with Cauliflower Mash

This delicious side dish pairs well with:

• Grilled Chicken or Roast chicken
• Turkey
• Ham
• Steak
• Meatloaf
• Pork chops
• Pot roast
• Shepherd’s pie
• Grilled sausage

It’s also a wonderful choice for Thanksgiving, Christmas, Easter, or any special occasion.

Storage

• Store leftovers in an airtight container in the refrigerator for 3-4 days.
• Reheat gently in the microwave or on the stovetop until warmed through.

Frequently Asked Questions

Can I freeze cauliflower mash?

Yes. Freeze in an airtight container for up to 2 months and thaw overnight before reheating.

Why is my cauliflower mash watery?

Too much excess water is the most common cause. Be sure to drain the cauliflower thoroughly before blending.

Can I make this in a slow cooker?

This recipe is designed for the Instant Pot, but you can also boil or steam the cauliflower until tender if you don’t have one. A slow cooker isn’t the best choice because it doesn’t remove enough moisture.

Mashed Cauliflower Recipe

If you’re searching for the best mashed cauliflower, this recipe is one you’ll want to save in your recipe card collection. It’s super simple, creamy, comforting, simple to make, and a fantastic low-carb alternative to mashed potatoes.

If you make this recipe, I’d love to hear what you think! Leave a rating and share your favorite variations in the comment section below.

This recipe is for informational purposes only & should not be considered medical advice.