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Keto Cauliflower Mash topped with fresh herbs and served in a blue speckled bowl
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4.59 from 17 votes

Slow Cooker (or Instant Pot) Garlicky Herbed Cauliflower Mash

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.
Prep Time15 mins
Cook Time3 hrs
Total Time3 hrs 15 mins
Course: Side Dish
Cuisine: Anytime
Keyword: cauliflower mash, instant pot cauliflower mash, keto cauliflower mash
Servings: 6 serves
Calories: 98kcal
Author: Whole Food Bellies


  • 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


  • 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.


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.


Calories: 98kcal | Carbohydrates: 7.2g | Protein: 3.6g | Fat: 6.9g | Saturated Fat: 4.3g | Cholesterol: 18mg | Sodium: 142mg | Fiber: 2.8g | Sugar: 3g