Creamy Instant Pot Mashed Cauliflower Recipe

This Creamy Instant Pot Mashed Cauliflower recipe is made with simple ingredients and is the perfect low carb alternative to the traditional Thanksgiving fare. It is possible to feel gratification and enjoyment while eating healthier.

Thanksgiving and the winter Holidays can always be a stressful time of the year. We all want to enjoy delicious food without throwing us off of our healthy eating goals.

Whether you’re on the 21 Day Fix or Weight Watchers or just watching what you eat, our great recipe is an easy peasy alternative that will meet your healthy eating goals and allow you to enjoy food without worry.

As a mother of two, I love making recipes that camouflage veggies from my kids and other picky eaters. Our low-carb side dish is full of vegetables, but tastes like you are eating your Grandma’s favorite creamy mashed potatoes.

Ingredients in Creamy Instant Pot Mashed Cauliflower

• Cauliflower: Fresh cauliflower is best for this recipe, if you are looking to save time you can purchase cauliflower florets. A typical 2 lb head of cauliflower yields about four cups of florets.
• Chicken stock: low sodium is best for this recipe.
• Garlic salt: If you don’t have any garlic salt on hand you can use garlic powder and add additional salt to the recipe.
• Onion powder
• Greek yogurt: Plain greek yogurt is a lighter alternative to sour cream.
• Pepper: We prefer black pepper
• Ghee: Ghee is a type of clarified butter, which has had milk solids removed. Regular butter or even olive oil would work fine too.
• Green onions: green onions add nice flavor and a color punch to an otherwise drab dish.

How to make Creamy Instant Pot Mashed Cauliflower in the Instant Pot

1. Pour the chicken stock into the inner pot of the Instant Pot. Place a steamer basket at the bottom of the Instant Pot and add the chopped cauliflower on top of it.
2. Add the lid to Instant Pot and turn the pressure valve to sealing. Cook on high pressure for 3 minutes using the manual function. When done, release the pressure using the quick release function. (do you need these cook time adjustments for higher altitudes?)
3. Transfer the cooked cauliflower from the Instant Pot to a food processor or blender. Add the garlic salt, onion powder, pepper, Greek yogurt, and green onions. At this point you can also add the melted ghee or pour the ghee over the top the mashed cauliflower later.
4. Blend the cauliflower until it is smooth. If the mashed cauliflower it too thick, you can thin it by mixing in a tbsp. or two of the chicken stock from the Instant Pot. Scoop the mashed cauliflower into a serving dish or serving bowl, drizzle with melted ghee, and garnish with more green onions.

How to make Creamy Instant Pot Mashed Cauliflower on the Stove Top

1. Bring one and a half cups of water and a half a cup of chicken broth to a simmer, then add the cauliflower.
2. Next, cover the pan and turn heat to medium. Cook for 12-15 minutes – we want the cauliflower to be super tender.
3. Follow instructions from Step 3-4 above.

Recipes Tips

• If you don’t have access to an immersion blender or food processor you can use a potato masher. You’ll need to work at mashing the cauliflower to a creamy consistency and being sure that no chunks remain.
• If the instant pot cauliflower mash isn’t cooked properly, you won’t get that creamy texture that is needed in order to make this delicious side dish.
• My favorite topping for my mashed cauliflower is a quick sprinkling of parmesan cheese – be sure to recalculate any healthy eating plans if you add this as a topping.
• Let the mashed cauliflower cool to room temperature before storing any leftovers in an airtight container in the refrigerator. Our creamy cauliflower reheats well in the microwave.

Healthy Eating Plans

21 Day Fix Container Count:

Entire recipe equals 8 green containers, 2 teaspoons, and just over 1/8 red container.

Per 1/2 cup serving = 1/2 green container. The teaspoon and red containers are negligible, which honestly means I don’t count those containers in this recipe.

Weight Watchers Points:

1 Point

Looking for more healthy Thanksgiving Recipes?

• Low Carb Cauliflower Stuffing Recipe
• Healthy Sweet Potato Casserole
• Perfect Instant Pot Turkey Breast Recipe
• Garlic and Rosemary Smashed Potatoes
• Skinny Cranberry Margarita

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