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Overhead shot of a hand holding a spoon scooping out a serving of vegan garlic mashed cauliflower from a large bowl over a grey striped napkin

Vegan Garlic Mashed Cauliflower (Instant Pot)

Instant Pot garlic mashed cauliflower is the perfect healthy low carb side dish and is so easy to make! Dairy free and low carb, this simple recipe is vegan, paleo, gluten free, Whole30 and keto friendly! And you can make this recipe without a food processor and in under 15 minutes! You will not believe how rich and creamy this mashed cauliflower dish is! 
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Course: Side Dish
Cuisine: American
Keyword: garlic mashed cauliflower, instant pot mashed cauliflower, paleo mashed cauliflower, vegan mashed cauliflower
Prep Time: 1 min
Cook Time: 15 mins
Total Time: 16 mins
Servings: 4 people

Recipe Video


  • 2 medium heads of cauliflower
  • 1 cup water

Creamy Garlic Sauce


  • Remove the green leaves from the bottom of cauliflower as well as any large pieces of stem on the bottom
  • Place the cauliflower on a cutting board and cut the cauliflower lengthwise from left to right in 1/4 to 1/2 inch steaks. 
  • Cut the cauliflower steaks down again 2-3 times until you have a mountain of chopped cauliflower. Don't bother trying to make little florets since this will all be mashed
  • Once the cauliflower is chopped, add the trivet and steaming basket to your instant pot.* 
  • Add the cauliflower to the steaming basket and add 1 cup of water to the instant pot
  • Put the lid on and make sure the vent is moved to "seal"
  • Set to high pressure for 3 minutes
  • While the cauliflower is cooking, make the creamy garlic sauce by combining all the ingredients in a high speed blender on high for 1 minute
  • Once the Instant Pot is done cooking, manually release the pressure by turning the vent from "seal" to "vent". Use a large wooden spoon to keep your hands from the vent. Also make sure you don't put your face or hands anywhere that the steam could hit you. 
  • Once the pressure has been released, open the Instant Pot and remove the steaming basket and trivet. Empty the water
  • Leave the "warming" function on your instant pot, add the cauliflower back to the Instant Pot Insert. 
  • Add the creamy garlic sauce to the steamed cauliflower and mash with an immersion blender until you get the consistency you desire.**
  • Serve hot. See post for reheating instructions under "meal prep tips"



*If you do not have an Instant Pot, follow the directions in the post as stated
**If you do not have an immersion blender, use a food processor and pulse the steamed cauliflower and creamy garlic sauce together

Nutrition Information

Nutrition Facts
Amount Per Serving. See serving size in recipe.
Calories 232
Fat 15g
Carbohydrates 15g
Fiber 6g
Sugar 5g
Protein 11g
Where does nutrition info come from? Nutrition facts are provided as a courtesy, sourced from the USDA Food Database.
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