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Creamy, flavorful, and surprisingly light, these Mashed Cauliflower Potatoes are a delicious low-carb alternative to traditional mashed potatoes. They come together easily with simple, wholesome ingredients and make the perfect healthy side dish for weeknights or holidays.
If you love healthier comfort food, you’ll want to check out some of my other veggie-forward sides like Cauliflower Stuffing and Baked Sweet Potato Slices. And if you’re planning a full holiday meal, my Instant Pot Turkey Breast and Sweet Potato Casserole with Pecans round out the table perfectly.
Why I Love This Mashed Cauliflower Recipe
I love making these Mashed Cauliflower Potatoes because they give me all the cozy, comforting vibes of traditional mashed potatoes—just without the heaviness. They’re creamy, flavorful, and packed with nutrient-rich cauliflower, making them an easy swap when I want something lighter but still totally satisfying. Whether I’m serving them as a weeknight side or a healthier holiday option, this recipe always gets a big thumbs up from my family.
Enjoy!
– Becca
Ingredients in Mashed Cauliflower
See the recipe card for full information on ingredients and quantities.
- Cauliflower: Fresh cauliflower is best for this recipe, if you are looking to save time you can purchase cauliflower florets. A typical two pound head of cauliflower yields about four cups of florets.
- Chicken broth: I use low sodium broth or stock. You can purchase it at the store or use homemade bone broth.
- Greek yogurt: Plain greek yogurt is a lighter alternative to sour cream.
- Ghee: Ghee is a type of clarified butter, which has had milk solids removed. Regular butter or even olive oil would work fine too.
How to Make Mashed Cauliflower Potatoes in the Instant Pot
Step 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.
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 the cook time is done quick release the pressure and remove the lid.
Cooking at high elevation? Check out this post for pressure cooking at high altitude.
Step 2: 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. You can mix in the melted ghee now, or wait and drizzle it over the mashed cauliflower at the end—both work great.
Blend everything until smooth. If the mixture is too thick, stir in a tablespoon or two of the chicken stock from the Instant Pot to thin it out.
Step 3: Scoop the mashed cauliflower into a serving dish or serving bowl.
Step 4: Drizzle with melted ghee and garnish with more green onions.
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Recipes Tips
- My favorite way to finish this mashed cauliflower is with a light sprinkle of Parmesan cheese—it adds just the right touch of savory richness. Just keep in mind that adding cheese will slightly change the nutrition info.
- If your mash feels too thick, add a tablespoon or two of the liquid from the Instant Pot (or a splash of broth) until it reaches your desired consistency.
- For a smoother texture, use a food processor or immersion blender. For a rustic, chunkier mash, mash by hand.
Cauliflower Mashed Potatoes FAQs
This recipe will give you a surprisingly similar texture and cozy, savory flavor, but cauliflower does have a lighter, slightly different taste. With the seasonings, ghee, and Greek yogurt, it comes very close to classic mashed potatoes.
Yes, cauliflower mashed potatoes are a healthier alternative to traditional mashed potatoes. They’re much lower in calories and carbohydrates, and cauliflower is naturally rich in fiber, Vitamin C, Vitamin K, and several B vitamins—making this swap both lighter and more nutrient-dense.
Absolutely—they’re one of my favorite healthy holiday recipes to meal prep. Store them in the fridge for up to 4 days, and when you’re ready to enjoy, reheat gently on the stove or in the microwave. If they’ve thickened a bit, just stir in a splash of broth to bring back that creamy texture.
Healthy Eating Plans
21 Day Fix Containers
Entire recipe: 8 green containers, 2 teaspoons, and just over 1/8 red container.
Per 1/2 cup serving: 1/2 green container. 1/2 green container. The teaspoon and red container amounts are so small per serving that I personally don’t count them.
Weight Watchers Points
1 2025 Plan Point
If you tried this recipe for Mashed Cauliflower Potatoes or any other recipe on my site please leave a rating and let me know how it went in the comments!
Mashed Cauliflower Potatoes
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Equipment
- Instant Pot 6 qt
- Food processor
- Sealing Rings
Ingredients
- ½ cup chicken broth low sodium
- 1 head cauliflower chopped
- ½ tsp garlic salt
- ½ tsp onion powder
- 2 tbsp Greek yogurt plain
- 2 tbsp chives chopped
- ½ tsp black pepper
- 2 tsp ghee melted
Instructions
Instant Pot
- Pour the chicken stock into the Instant Pot. Place a steaming basket at the bottom of the Instant Pot and add the chopped cauliflower on top of it.1/2 cup chicken broth, 1 head cauliflower
- 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 a quick release.
- Transfer the cauliflower from the Instant Pot to a food processor or blender. Add the garlic salt, onion powder, pepper, Greek yogurt, and chives. At this point you can also add the melted ghee or pour the ghee over the top the mashed cauliflower later. 1/2 tsp garlic salt, 1/2 tsp onion powder, 1/2 tsp black pepper, 2 tbsp Greek yogurt, 2 tbsp chives, 2 tsp ghee
- 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 dish, drizzle with melted ghee, and garnish with more chives.
Stove Top
- Bring 1 1/2 cups water and 1/2 cup chicken broth to a simmer, then add cauliflower.
- Cover the pan and turn heat to medium. Cook 12-15–we want the cauliflower to be super tender.
- Follow instructions from Step 3-4 above :)
Video
Notes
Nutrition
Make This Recipe?
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These were excellent, my first time to have mashed cauliflower as potatoes – But – a little too thin. Do you have a suggestion for thickening? I’m on WW so need to be careful of my points.
I’d just use less liquid :)
I love mashed cauliflower, and I am so glad to have found an Instant Pot version! I can’t wait to try it!
Came out great!
What brand / model food processor do you use in cauliflower mashed potato video?
Heather, it’s a Ninja Mega Kitchen system :)
How can I get your recipes emailed to me?