Mashed cauliflower is a great alternative for traditional mashed potatoes because it has much less carbohydrates and calories. This dish can also be called cauliflower mashed potatoes and that’s because mashed cauliflower tastes just like mashed potatoes. Cauliflower is quickly and easily done in an Instant Pot. This mashed cauliflower recipe is delicious, smooth, comforting, and it is Keto friendly.
Potatoes have always been my favorite side dish, ever since I was a child. I was never into pasta much but when it came to potatoes, I’m a fan. Even though I love potatoes, it is not exactly the healthiest of the vegetables.
Potatoes are actually high in vitamins and fiber, low in calories and fat, and when cooked and consumes with skin on, can be quite beneficial for you. The less healthy part of potatoes is the fact that it’s high in carbohydrates and starch.
I believe in a moderation when it comes to food. So even though I love potatoes, I don’t eat it often. Instead, I substitute healthier alternatives like, sweet potatoes, green vegetable, or cauliflower.
Cauliflower is usually my go-to substitute for potatoes, rice, pizza crust, and even mac and cheese. Cauliflower is much lower in carbohydrates and calories than potatoes and rice. It is also low is sugars and fat.
Comparing amount of carbohydrates: in 5 oz – potato has 26g| rice has 40g | cauliflower has 7g
When it comes to calories: in 5 oz – potato has 100 calories | rice has 185 calories | cauliflower has 35 calories
As it comes to fat: in 5 oz – potato has .01 g | rice has 0.4 g | cauliflower has 0.4g
Comparing sugar amount: in 5 oz – potato has 1.1 g | rice has 0.1g | cauliflower has 3g,
Overall, cauliflower makes a delicious substitutions for a healthier meal.
TIPS FOR THE BEST MASHED CAULIFLOWER
Mashed cauliflower is prepared by steaming cauliflower first and then blending it until smooth texture is reached. Cauliflower can be steamed in an Instant Pot, steamer, or even microwave.
I like to seam cauliflower very well, until it’s very soft. Soft cauliflower will result in smoother texture of mashed cauliflower.
Make sure to squeeze soft cooked cauliflower through cheese cloth to get rid of most of the liquid. You don’t have to squeeze it extremely dry, just as long as you get most of the liquid out. Otherwise, you will end up with mashed cauliflower soup.
It is better to blend squeezed cauliflower in a food processor for smoother texture. If you don’t mind chunky mashed cauliflower, you can hand-mash it.
Save water from steaming and squeezing the cauliflower. This water contains a lot of nutrients and vitamins. Use it in soup or to cook other veggies. Store this water in a jar with a lid, in the refrigerator, for a couple of days.
Once cauliflower is blended smooth, you can stir in some cheese to make cheesy mashed cauliflower.
HOW TO MAKE CAULIFLOWER IN INSTANT POT
Cut cauliflower into florets, discarding leaves and thick stem. (Don’t make them too small.)
Place the wire rack that came with the Instant Pot at the bottom of the pot. Add 1 cup of water to the bottom.
Add cauliflower florets on top of the rack. Add garlic cloves, salt, and pepper.
Close the lid and make sure to turn the valve to “seal.”
Set to Pressure Cook on high for 7 minutes. Once time is up, let it do a natural release for 10 minutes and then you can finish with a quick release.
Note: “steam” setting on an Instant Pot should only be used if the cauliflower is placed inside an ovenproof or steel bowl. Set the bowl on the wire rack inside the Instant Pot bowl. Don’t forget 1 cup of water at the bottom of the pot as well.
HOW MUCH CAULIFLOWER TO GET
An average 2 lb head of cauliflower will only get two small servings of mashed cauliflower. It’s best to get a larger 3 lb head of cauliflower for two servings of mashed cauliflower.
If making it for 4 people, I recommend getting two 3lb heads of cauliflower.
Remember, what you serve as a main protein and additional side dishes will also affect how much mashed cauliflower you will need.
HOW TO STORE MASHED CAULIFLOWER
Leftover mashed cauliflower can easily be stores in an air-tight container, in the refrigerator. Use a storage container with a well sealing lid, or wrap it tightly with plastic wrap.
Kept air-tight, cooked cauliflower will last for 3-5 days in the refrigerator.
SOME MORE SIDE DISHES TO TRY
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- 3 lb head of cauliflower
- 3 garlic cloves
- 1 cup water to cook in Instant Pot
- fresh cracked black pepper
- 3 tbsp butter
- 1/4-1/2 cup milk
Cooking Cauliflower In Instant Pot:
- Cut cauliflower into florets, discarding leaves and thick stem. (Don’t make them too small.)
- Place the wire rack that came with the Instant Pot at the bottom of the pot. Add 1 cup of water to the bottom.
- Add cauliflower florets on top of the rack. Add garlic cloves, salt, and pepper.
- Close the lid and make sure to turn the valve to “seal.”
- Set to Pressure Cook on high for 7 minutes. Once time is up, let it do a natural release for 10 minutes and then you can finish with a quick release.
- Transfer cooked cauliflower and garlic cloves into either a mash vegetable bag or doubled cheese cloth to be squeezed. (You may been to let it cool.) Squeeze most of the liquid out of cauliflower so that mashed cauliflower is not runny.
- Transfer squeezed cauliflower and garlic into a food processor. Add milk and butter. Pulse until all smooth. You may need to add a little more milk, depending on how much liquid was squeezed out of the cauliflower.
- Taste to see if you need more salt and serve.