Keto Mashed Cauliflower – Diabetes Daily

This content originally appeared here. Republished with permission.

You won’t believe how easy it is to make Instant Pot Mashed Cauliflower! This Whole30 and Keto friendly side dish comes together in a snap with whole cauliflower and almost no prep work at all, and it’s wonderful with chicken, beef, and so much more!

This easy Instant Pot Mashed Cauliflower recipe is one of my go-to side dish on busy weeknights. Why? It’s super easy and just so darn good.

In this recipe, you add the whole cauliflower head to the Instant Pot (or pressure cooker) with just a few other simple ingredients, and voilà! Done in a jiffy.

Last, you use an immersion blender or potato masher to blend everything together, and you’ve got yourself a delicious and Whole30 or Keto friendly side dish.

Maybe best of all, mashed cauliflower goes with just about everything! I make it with my Keto friendly Mississippi Pot Roast recipe, but honestly, mashed cauliflower is way more versatile than you’d think…

For now, I just hope you give this recipe a shot. It’s one of my most requested recipes from the loyal patrons at my restaurant (my kids and kitchen, respectively), and I hope you enjoy it too!

Instant Pot Mashed Cauliflower

You will not believe how easy it is to make Instant Pot Mashed Cauliflower! This Whole30 and Keto friendly side dish comes together in a snap with whole cauliflower and almost no prep work at all, and it’s wonderful with chicken, beef, and so much more!

Calories 89 kcal per serving

Ingredients

  • 1
    head cauliflower large stem removed
  • 1
    cup
    vegetable or chicken stock
  • 2
    Tablespoon
    butter for Keto
    substitute ghee if following Paleo/Whole30
  • 1/2
    teaspoons
    salt
  • 1/2
    teaspoons
    black pepper
  • 1-2
    cloves
    garlic
    optional

Instructions

  1. Use a sharp knife to carefully cut away the thickest part of the stem and peel off the outer leaves. Wash the cauliflower.

  2. Pour the stock and set the cauliflower inside the Instant Pot. Season with salt and pepper and add the butter and garlic, if using. Secure the lid and turn to High Pressure for 7 minutes.

  3. Carefully turn the steam release valve to allow for a Quick Release (manually release the steam).

  4. Use a potato masher or immersion blender to blend well. Alternately, you can transfer the cauliflower mash to a blender or food processor and blend until smooth. Note: Cauliflower won’t get gummy the way potatoes do with over blending, so feel free to blend away until it’s exactly as smooth as you like it!

Recipe Notes

To store: Transfer the mashed cauliflower into an airtight container and cover. Store in the refrigerator for 4-5 days.
To reheat: Stir the mashed cauliflower, then heat in the microwave for 3-4 minutes on high.

Nutrition Facts

Instant Pot Mashed Cauliflower

Amount Per Serving

Calories 89
Calories from Fat 54

% Daily Value*

Fat 6g9%

Saturated Fat 4g25%

Cholesterol 15mg5%

Sodium 619mg27%

Potassium 430mg12%

Carbohydrates 8g3%

Fiber 3g13%

Sugar 3g3%

Protein 3g6%

Vitamin A 300IU6%

Vitamin C 69mg84%

Calcium 32mg3%

Iron 1mg6%

* Percent Daily Values are based on a 2000 calorie diet.


Please note that the nutritional information may vary depending
on the specific brands of products used. We encourage everyone to check specific
product labels in calculating the exact nutritional information.



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Author: Mabel Freeman