Instant Pot Cauliflower Purée

Because I sometimes love my Instant Pot Cauliflower Mash EXTRA creamy instead of chunky, I decided to make an addendum to that video and share how to make it a purée for those who love it silky, velvety and smooth!

Go on, I DARE you to give this to a stubborn child (or spouse!) telling them it’s rich and creamy mashed potatoes.

THEN, when they’re chowing down and asking for seconds, drop the ball that they just ate cauliflower! Changed for life!

Here’s How I Made It!:

Take a head of cauliflower, discard the bottom stalk, any green leaves and rip into large chunks.

With the trivet in the Instant Pot, add in some chicken broth…

..and layer the cauliflower on top of it.  Secure the lid and cook on high pressure.

Once done, remove the cauliflower…

…and place in a food processor or blender.

Make sure you add in some of the chicken broth it from the pot…

…as well as some butter…

…milk (I used skim but you can use any or an unsweetened nondairy milk)…

…some salt…

…and a little pepper.

Now let’s pulse and blend it on up until it’s a purée.

Add in a little more butter, milk salt & pepper if you so desire and give it a final blend.

And there you go!  Is it SUPER creamy mashed potatoes or healthy cauliflower?  You decide (and I’m telling you, the kids – or any cauliflower haters for that matter – will never know the difference!)

Instant Pot Cauliflower Purée
Yield: 6

Instant Pot Cauliflower Purée

Instant Pot Cauliflower Purée

If you love creamy mashed potatoes and wanted something lighter and similar in flavor without all the carbs, you've just found it. Even if you hate cauliflower (like I once did), give this a go. You won't regret it.

Prep Time 5 minutes
Cook Time 4 minutes
Total Time 9 minutes


  • 1 head of cauliflower
  • 1 cup of chicken or vegetable broth (use 1 cup instead of 2 if you want it to be thicker)
  • 1-2 tbsp of salted butter
  • 1/2 cup of skim or 2% milk or an unsweetened nondairy milk such as almond milk or soy milk (you can use more if you want it creamier)
  • 4 cloves of garlic or roasted garlic (optional, but here is the simple recipe for your Instant Pot!)
  • Salt and pepper to taste (or any other seasonings you desire – the sky’s the limit!)
  • 1/4 cup of grated Parmesan cheese (optional)


  1. Separate the cauliflower heads and discard the stalk and all green leaves.
  2. Add the trivet to the Instant Pot
  3. Add the chicken or vegetable broth
  4. Place cauliflower on top and seal lid
  5. Set high pressure for 4 minutes and do a quick release when done
  6. Take the cauliflower and place in a blender or food processor. Pour in about 1/3 of the broth from the pot and pulse and then blend until smooth
  7. Add the garlic (if using), parmesan (if using), butter, milk, salt and pepper or any other seasonings you love.  Pulse and blend again until totally smooth and creamy
  8. Enjoy!

Jeffrey's Tips

I have this blender/food processor and I find it SUPER handy for this. Great price and it can do a ton of other things too with all the accessories it comes with!

Make it Vegan-friendly by subbing the necessary ingredients to make it so!

Reader Interactions


  1. Mike

    I would recommend NOT using skim milk (for keto) because it has more net carbs/sugar than whole. I learned from an expert that heavy cream is best (for keto) because it’s less net carbs and higher fat for satiety (and creaminess).

  2. Andi Barney

    Now, look. I’ve tried every version of pureed cauliflower to replace taters, and I still don’t love it. However, I have more faith in you with an IP and a recipe than I do most humans, so I’m going to give this a try! And I sincerely hope this inspires you to keep including more low-carb recipes. I LOVE your books and I buy every single one of them even if I can’t eat most of the recipes in them. So maybe consider putting out a low-carb one, pleeeeeease! We love you, Jeffrey!

    • Kelly

      I’ve not tried this one yet but others I’ve tried I mix with a little real potato as well. It helps mask the cauliflower taste. But definitely will give this one a try.

  3. Patricia Collette

    I have tried a few recipes that claimed cauliflower tastes like mashed potatoes and they were wrong, so naturally I was skeptical. I am pleased to say these were the BEST “mashed potatoes” I have ever tried! I think the difference is using the Instant Pot rather than boiling on the stove.
    Thanks for the tasty recipe!

  4. LG

    Wow! This recipe will be one I use often. We loved it. So much better than steamed cauliflower. The head we had was small so to make this stretch I added a few chunks of gold potatoes. It did need to cook a bit longer for the potatoes to be soft. Simple, quick, super yummy and healthy! Thanks for sharing.

  5. Carol Shirley

    I’ve made several cauliflower mashed potatoes. Some recipes encourage draining all the cauliflower liquids. Some say to add 1 real potato. I do like it, but it’s hard for me to believe it’s real mashed potatoes. Good, but different.

Leave a Reply

Your email address will not be published. Required fields are marked *

Skip to Recipe