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Cauliflower mash is the creamy, garlicky side that stands in for mashed potatoes without anyone complaining. Cauliflower and broccoli pressure-cook until tender, then sizzle with olive oil, crushed garlic, and rosemary before a quick mash into silky comfort. Serve it warm or cold — it's good both ways.

Cauliflower Mash

(Total Time: 35 MIN| Serves: 3)

Ingredients:
1 lb (454 g) cauliflower, chopped into florets
2 cups (480 ml) broccoli, chopped
2 garlic cloves, crushed
¼ cup olive oil

Spices:
1 tsp (5 ml) salt
1 tsp (5 ml) dried rosemary

Directions:

1. Place vegetables in a large colander and rinse well under cold running water. Drain and place in the instant pot.
2. Pour in enough water to cover and seal the lid. Set the steam release handle to the ‘’Sealing’’ position. Press the ‘’Manual’’ button and set the timer for 12 minutes.
3. When done, release the pressure naturally and open the lid. Drain vegetables and put back in the pot.
4. Press the ‘’Sauté’’ button and pour in the olive oil. Add garlic, salt, and rosemary. Stir well and cook for 10 minutes, stirring occasionally.
5. Press the ‘’Cancel’’ button and chill the mixture for a while. Mash with a potato masher and optionally season with some more salt, pepper, or dried rosemary.
6. Serve warm or cold.
   Per Serving(Calories 205| Total Fats 17.2g | Net Carbs: 7.3g | Protein 4.8g |Fiber: 5.4g)

Pro Tips

• Cook the cauliflower and broccoli the full 12 minutes so they're soft enough to mash completely smooth — undercooked vegetables make a grainy mash.
• After draining, sauté the vegetables 10 minutes with the olive oil and garlic; that step drives off moisture and concentrates the flavor.
• Mash with a potato masher after a brief chill for the best texture, or use an immersion blender if you like it silky.
• Season at the end with extra salt, pepper, or rosemary to taste — the dried rosemary blooms beautifully in the hot oil.

Frequently Asked Questions

Is cauliflower mash keto?

Yes — 7.3g net carbs per serving with the olive oil providing satisfying fat, versus far more carbs in potato mash.

Can I make it ahead?

Yes — it keeps 4 days in the fridge and the recipe notes it's delicious served cold too. Rewarm gently to keep it creamy.

Why include broccoli?

The broccoli adds color and a deeper savory note that plain cauliflower mash lacks — the combination is the point of this version.

How do I make it richer?

A little extra olive oil stirred in at the end, or a spoonful of coconut butter, makes the mash even more luxurious.

Stav Kogan

Cauliflower Mash

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Total Time 35 minutes mins

Servings: 3 servings

Calories: 205

Ingredients Method Nutrition

Ingredients

  

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• 1 lb cauliflower, chopped into florets
• 2 cups broccoli, chopped
• 2 garlic cloves, crushed
• ¼ cup olive oil
• 1 tsp salt
• 1 tsp dried rosemary

Method

 

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Nutrition

Calories: 205kcalCarbohydrates: 7gProtein: 5gFat: 17g

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