• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • All Recipes
  • About Me
  • Contact

Whole Food Bellies logo

menu icon
go to homepage
  • All Recipes
  • About Me
  • Contact
    • Facebook
    • Instagram
    • Pinterest
  • subscribe
    search icon
    Homepage link
    • All Recipes
    • About Me
    • Contact
    • Facebook
    • Instagram
    • Pinterest
  • ×

    Home » All Recipes

    Author: Donna | Published: May 12, 2021 | Modified: May 12, 2021

    Garlic and Herb Cauliflower Mash in The Slow Cooker or Instant Pot

    1.0K shares
    • Share
    • Tweet
    • Yummly
    • Email
    Jump to Recipe Print Recipe
    Slow Cooker Cauliflower Mash Loaded with Garlic in a blue bowl

    Opt-in for this low-carb but full of flavor cauliflower mash recipe, made with cauliflower, herbs, and lots of garlic right in the slow cooker or instant pot. A great low carb side dish that also happens to be naturally keto and gluten-free without the need for any special ingredients.

    Keto Cauliflower Mash topped with fresh herbs and served in a blue speckled bowl

    Garlic and Herb Cauliflower Mash

    I came up with this slow cooker garlicky herbed cauliflower mash whilst meal planning for a Thanksgiving feast one year.

    If you are anything like me, you might get over-excited about cooking food for a big Holiday and go overboard with the dishes you plan on making.

    This means stove-top space comes at a premium.

    That's why I love making my cauliflower mash in the slow cooker or the instant pot, it still tastes amazing, but it can be made somewhere other than the stove and becomes a set-and-forget side, rather than something that requires babysitting.

    Whole cauliflower against a white background

    What Is Needed To Make Low Carb Mash?

    For this low-carb cauliflower mash recipe, we are going to skip out on the potatoes and replace them with a whole head of cauliflower.

    You will need:

    • a head of cauliflower
    • lots of garlic
    • chopped herbs ( I used oregano, thyme, and parsley)
    • vegetable broth
    • water
    • grated parmesan
    • butter or ghee
    • salt and pepper

    I used a mixture of oregano, thyme and parsley as I always have lots growing in the garden, but use whatever you have on hand.

    Rosemary or chives would work really well here also.

    If you are following a keto diet and would like to keep this cauliflower mash recipe keto-friendly then be sure to check the ingredients on the vegetable broth that you are using, just to be sure.

    instant pot cauliflower mash topped with some fresh herbs and served in a blue speckled bowl

    How To Make Cauliflower Mash In The Slow Cooker

    This is my prefered method as it really is just a dump and forget way to cook cauliflower mash.

    There is no need for pre-frying the garlic or steaming the cauliflower.

    Simply add the cauliflower, vegetable broth, and garlic to the slow cooker with enough water to just cover the cauliflower and set on high for 3 hours or low for 6 hours.

    Once it is cooked be sure to completely drain.

    If you do not drain properly you will end up with a runny mash rather than a creamy mash, and that is definitely not the desired outcome.

    Once drained, you can add in the butter and parmesan and mash with either a traditional potato masher or with a handheld immersion blender.

    Note: the device you use to mash the cauliflower will determine the texture.

    Using a handheld blender will result in a smoother cauliflower mash, almost a cauliflower puree in texture.

    Using a potato masher will leave the cauliflower mash with more texture and it will be less smooth.

    Slow Cooker Garlicky Herbed Cauliflower Mash served in a blue speckled bowl
    I like to serve my mashed cauliflower with a nice dollop of caramelized onions on top.

    How To Make Cauliflower Mash In The Instant Pot

    If you prefer to make instant pot cauliflower mash then the steps do change a bit.

    First, you will want to sauté the garlic in some olive oil.

    Then you can add in the vegetable broth.

    You will need to pop the cauliflower florets into a steaming basket and pop that into the instant pot for cooking.

    High pressure for 3 minutes, quick release, drain and then all all of the other ingredients and mash as above.

    The beauty of making cauliflower mash in the instant pot is that it comes together so much quicker so is perfect if you need a last-minute side, or you suddenly realise you haven't made enough food.

    How To Serve Keto Mashed Cauliflower

    Mashed cauliflower makes the perfect side anywhere you would traditionally serve mashed potatoes.

    Try it with some of these:

    • Homemade Rotisserie Chicken in the Oven
    • With some Super Moist Pressure Cooker Whole Chicken (Instant Pot)
    • Spoon over some slow cooker ratatouille
    • With some lamb shanks or a nice piece of steak
    • With Turkey for a Holiday like Thanksgiving
    • With some sausages (like these Chicken and Chive Sausages) for a twist on bangers and mash
    • With some meatballs like these Herbed Turkey Air Fryer Meatballs
    • With some slow cooker cube steak from Glenda Embree.
    Homemade Rotisserie Style Chicken in the Oven
    My favourite way to serve keto cauliflower mash is with a homemade rotisserie style chicken.

    Happy Eating

    xx

    P.S If you have any time-saving/space-saving tips for hosting be sure to leave a comment and let me know.

    Keto Cauliflower Mash topped with fresh herbs and served in a blue speckled bowl

    Slow Cooker (or Instant Pot) Garlicky Herbed Cauliflower Mash

    Whole Food Bellies
    Opt in for this low-carb but full flavour mash, made with cauliflower, herbs and lots of garlic right in the slow cooker or instant pot for dinner time success.
    4.60 from 20 votes
    Print Recipe Pin Recipe
    Prep Time 15 mins
    Cook Time 3 hrs
    Total Time 3 hrs 15 mins
    Course Side Dish
    Cuisine Anytime
    Servings 6 serves
    Calories 98 kcal

    Ingredients
      

    • 1 large head cauliflower
    • 6 cloves garlic peeled
    • 2 tablespoons chopped herbs ( I used oregano thyme, and parsley)
    • 2 cups vegetable broth
    • 4 cups water
    • ¼ cup grated parmesan
    • 3 tablespoons butter or ghee
    • Salt to taste

    Instructions
     

    • Peel the leaves from the cauliflower and cut into medium florets.

    Cooking In the Slow Cooker

    • Place the florets into the slow cooker with the whole garlic cloves, vegetable broth, and enough water to just cover the cauliflower.
    • Cook on high for 3 hours, or low for 6 hours.
    • Once finished, drain really well so that the cauliflower is almost dry. Add in the parmesan and butter and mash/blend to desired consistency (see notes below on different methods of mashing). Season to taste and add in the fresh herbs.
    • Place the cauliflower mash back into the slow cooker, and set to ‘keep warm’ until ready to serve.

    Cooking In The Instant Pot

    • Set the instant pot to sauté, once hot add in some olive oil and sauté the garlic for about a minute. Turn off sauté mode.
    • Add in the vegetable broth and stir to combine.
    • Add in a steaming basket and pop the cauliflower florets into the basket, spacing them out as much as possible.
    • Set the pot to high pressure and cook for 3 minutes. Once cooking is complete, quick release and remove the lid from the pot. Allow the cauliflower to sit for a moment for the excess liquid to drain off.
    • Add the cooked cauliflower and the drained garlic to a pot or a food processor (see notes below for mashing options).
    • Add in the butter and parmesan cheese and either mash or blend until the desired consistency is reached.
    • Add in the fresh herbs and salt and pepper to taste, stir and serve.

    Notes

    How you choose to mash your cauliflower will lead to different outcomes in texture.
    (1) Handheld traditional potato masher. 
    This will lead to a more textured and less smooth cauliflower mash.
    (2) Handheld immersion blender.
    This will lead to a more puree-like consistency.
    (3) Food processor or blender.
    Use the pulse feature to give you more control over the outcome of the consistency of the mash. It will be smoother than if you were to use a potato masher.

    Nutrition

    Calories: 98kcalCarbohydrates: 7.2gProtein: 3.6gFat: 6.9gSaturated Fat: 4.3gCholesterol: 18mgSodium: 142mgFiber: 2.8gSugar: 3g
    Keyword cauliflower mash, instant pot cauliflower mash, keto cauliflower mash
    Tried this recipe?Let us know how it was!

    The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s advice.

    This post has been updated from the original November 2015 post to include more tips on cooking, and instructions for cooking in the instant pot.

    « Homemade Clean Eating Lemon Curd With Honey
    Pizza Stuffed Potato Rosti With Cheese »
    1.0K shares
    • Share
    • Tweet
    • Yummly
    • Email

    Whole Food Bellies is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com.

    Check out my Amazon store here.

    Reader Interactions

    Comments

    1. Sarah says

      June 02, 2018 at 6:49 pm

      Great looking recipe! Quick question: when you drain the liquid, do you keep the garlic cloves in the pot and mash them all up with the cauliflower or toss them out with the broth? Sounds like you keep them in but just want to be sure!

      Reply
      • Donna1 says

        June 03, 2018 at 7:17 am

        Hey Sarah, yes just leave the garlic in there, it will be soft enough to mash along with everything else!

        Reply
    2. Joy @ Joy Love Food says

      November 13, 2015 at 1:14 pm

      I love mashed cauliflower, this sounds delicious with the fresh herbs, and great idea to utilize the slow cooker!

      Reply
      • Donna1 says

        November 16, 2015 at 9:52 pm

        Oh thank you Joy 🙂

        Reply
    3. Molly Kumar says

      November 13, 2015 at 1:05 am

      This looks so easy and oh so garlicky yum !

      Reply
      • Donna1 says

        November 16, 2015 at 9:53 pm

        Oh yes, it is very garlicky Molly 🙂 I am a huge garlic fan...in case anyone hasn't noticed 🙂

        Reply
    4. Rachel @ Simple Seasonal says

      November 11, 2015 at 7:52 pm

      This looks so savory, creamy and good! The fact that it's made in a crock pot makes it extra awesome!

      Reply
      • Donna1 says

        November 11, 2015 at 9:47 pm

        Thanks Rachel 🙂

        Reply
    5. Chris @ SimpleFood365 says

      November 11, 2015 at 7:22 am

      The slow cooker is such a great time-saver! I love recipes that we can cook that way. 🙂

      Reply
      • Donna1 says

        November 11, 2015 at 9:47 pm

        Oh me too Chris!! My favourite for this busy time of year.

        Reply
    6. Tanisha @ ThrityNYmom says

      November 10, 2015 at 9:59 am

      I've never tried cauliflower but this recipe looks really yummy! Pinning for later, thanks for sharing! 🙂

      Reply
      • Donna1 says

        November 11, 2015 at 9:48 pm

        Oh my goodness, you need to try cauliflower asap 🙂 so versatile and so delicious!!

        Reply
    7. Chandra@The Plaid & Paisley Kitchen says

      November 09, 2015 at 2:39 pm

      I think this is a great alternative to mashed potatoes!

      Reply
    8. Bonnie @ Living a Fit and Full Life says

      November 09, 2015 at 12:42 pm

      looks delicious! I've never tried it but I need to!

      Reply
    9. Erin says

      November 09, 2015 at 7:21 am

      Oh this looks so so yummy! I can't wait to make it for my family!

      Reply
      • Donna1 says

        November 09, 2015 at 1:01 pm

        Thanks Erin, I hope you love it if you give it a go 🙂

        Reply
    10. Cindy (Vegetarian Mamma) says

      November 09, 2015 at 5:44 am

      Wow, does that ever look great. I am a huge fan of mashed potatoes but haven't tried mashed cauliflower! I need to try this!

      Reply
      • Donna1 says

        November 09, 2015 at 1:02 pm

        You do Cindy 🙂 I am a huge huge potato mash fan (I grew up in Ireland and the cliche is totally true 🙂 ), but I love cauli mash just as much!

        Reply
    11. Lauren Watson {Native Texan Livin'} says

      November 09, 2015 at 4:58 am

      WOW, this sounds really good! I wouldn't have thought to use the slow cooker either but I'm up for anything that makes my life easier! Thanks!

      Reply
      • Donna1 says

        November 09, 2015 at 1:04 pm

        I know, right! I am all about the slow cooker these days!

        Reply
    12. Ali @ Home & Plate says

      November 08, 2015 at 6:08 pm

      What a great alternative to mash potatoes and so much healthier for you. Love it.

      Reply
      • Donna1 says

        November 09, 2015 at 1:04 pm

        Thanks 🙂

        Reply
    « Older Comments

    Leave a Comment Cancel reply

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

    Recipe Rating




    Primary Sidebar

    Hello and welcome, I'm Donna!

    I am so glad you are here!

    Since I have a part-time job, 3 little kids, and a love of good food (as do you I assume), I have learned how to get the most out of the kitchen in the smallest amount of time.

    Forget about hunting down weird ingredients and making trips to specialty shops.

    We are going to make the most of what is available at the store and farmer's markets all whilst enjoying some delicious meals the whole family (hopefully...if you have fussy eaters I guarantee nothing) will enjoy.

    Pop on that apron and let's get creative in the kitchen!

    More about me →

    Summer Salads

    • Zesty Heirloom Tomato and Nectarine Salad
    • Avocado Chicken Salad Recipe with Passion Fruit Vinaigrette
    • Lightened Up Creamy Pasta Salad
    • Summer Stone Fruit and Spinach Strawberry Pecan Salad

    New Recipes

    • Creamy Pesto Potato Salad
    • Simple Grilled Basil Pesto Chicken Breasts
    • Spicy Chipotle Chicken and Butter Bean Stew
    • One Pot Indian Pumpkin Curry With Chickpeas

    Hello and welcome, I'm Donna!

    I am so glad you are here!

    Since I have a part-time job, 3 little kids, and a love of good food (as do you I assume), I have learned how to get the most out of the kitchen in the smallest amount of time.

    Forget about hunting down weird ingredients and making trips to specialty shops.

    We are going to make the most of what is available at the store and farmer's markets all whilst enjoying some delicious meals the whole family (hopefully...if you have fussy eaters I guarantee nothing) will enjoy.

    Pop on that apron and let's get creative in the kitchen!

    More about me →

    Summer Salads

    • Zesty Heirloom Tomato and Nectarine Salad
    • Avocado Chicken Salad Recipe with Passion Fruit Vinaigrette
    • Lightened Up Creamy Pasta Salad
    • Summer Stone Fruit and Spinach Strawberry Pecan Salad

    New Recipes

    • Roasted Red Pepper Pesto Pasta
    • Sheet Pan Greek Chicken and Vegetables
    • Almond Butter Banana Oatmeal Bars
    • Honey Mustard Grilled Chicken Drumsticks

    Footer

    ^ back to top

    About

    • Privacy Policy
    • Accessibility Policy

    Newsletter

    • Sign Up! for emails and updates

    Contact

    • Contact
    • Media Kit

    Copyright © 2022 Whole Food Bellies