Keto Instant Pot Cauliflower Mash with Cream Cheese
Here is a healthy, flavorful, and creamy Instant Pot mashed cauliflower recipe loaded with garlic, cream cheese, and parmesan for you to make next! It makes for an amazing side dish and is a great keto and low-carb alternative to mashed potatoes.
Servings 4
Calories 316kcal
Equipment
- Immersion blender or a high speed food processor.
Ingredients
- 1 head cauliflower whole
- 2 tablespoon unsalted butter (to saute)
- 2 tablespoon unsalted butter (to finish)
- 4 cloves garlic
- 2 cups low-sodium vegetable stock (or water)
- ¼ cup Greek yoghurt
- ¼ cup cream cheese
- ⅓ cup parmesan cheese
- 1 cup cheddar cheese grated
- ½ teaspoon salt and black pepper respectively (or more to taste)
Instructions
- Wash the cauliflower, remove the leaves, and cut off the thicker part of the stem. Set the Instant Pot to saute for 2 minutes. Add half of the butter and saute the garlic until fragrant. It should only be slightly brown (take care not to burn), then add the water or stock.2 tablespoon unsalted butter, 4 cloves garlic, 2 cups low-sodium vegetable stock
- Next, place the whole cauliflower head (no need to slice or chop) on the trivet, place it inside the Instant Pot and close the lid. The Instant Pot should make a beeping sound, to indicate it is properly closed or sealed). Turn the valve to SEAL and program it to pressure cook for 5 minutes, under high pressure.1 head cauliflower
- Once the cooking time is over, turn the valve to QUICK RELEASE and open the lid once all the pressure has been released. The cauliflower should be fork tender, if not then simply increase the pressure cooking time by a further 2 minutes. Carefully lift the trivet from the Instant Pot and transfer the cauliflower to a bowl. Reserve any leftover broth for use in making other dishes, such as soups and stews.
- Let the cauliflower rest and cool slightly (about 5-10 minutes), before processing. This will allow it to release excess moisture. Also, ensure that you properly drain any excess liquid before blending or processing.
- Next, use an immersion blender to process until smooth and creamy (you can further drain any excess water at this point as well, remember, we want to avoid having soggy cauliflower mash)! Add the Greek yogurt, cream cheese, Parmesan cheese, and cheddar cheese. Slowly combine, making sure everything is properly incorporated. Add the remaining butter, season with salt and pepper then combine.¼ cup Greek yoghurt, ¼ cup cream cheese, ⅓ cup parmesan cheese, 1 cup cheddar cheese, ½ teaspoon salt and black pepper respectively, 2 tablespoon unsalted butter
- Serve immediately while hot. This Keto Instant Pot mashed cauliflower pairs up well with chicken dishes, beef and vegetable stews, grilled recipes, just to mention a few!
Video
Notes
Tips to nail this Instant Pot Mashed Cauliflower Recipe:-
- Allow the cauliflower to rest and cool slightly, before mashing. This will allow it to release excess moisture, hence preventing it from getting soggy. Ensure that you properly drain the cauliflower before mashing.
- I recommend mashing the cauliflower before adding Greek yogurt, cream cheese and butter. That way, you can always drain out excess liquid before adding in the other ingredients. Also, season with salt and pepper at this point.
- Retain the water used in steaming the cauliflower to use in soups and stews, or to blend in smoothies.
- While I made this keto-friendly Instant Pot mashed cauliflower using an immersion blender, feel free to use a potato masher for a more rustic mash.
Nutrition
Calories: 316kcal | Carbohydrates: 11g | Protein: 12g | Fat: 26g | Saturated Fat: 16g | Cholesterol: 76mg | Sodium: 741mg | Potassium: 507mg | Fiber: 3g | Sugar: 5g | Vitamin A: 1074IU | Vitamin C: 70mg | Calcium: 272mg | Iron: 1mg