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Instant Pot Cauliflower {Vegan, Whole30, Keto}

Save time and money by making Instant Pot Cauliflower part of your weekly dinner rotation. It’s so easy to whip up this tender steamed cauliflower for a fast and healthy side dish.

a white bowl of instant pot cauilflower topped with parsley

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If you’re looking for a healthy side dish that is ready in a flash, you can’t go wrong with this Instant Pot Cauliflower! Cooked perfectly al dente every, you’ll love the fact that you can simply push a button and walk away.

Similar to our Instant Pot Broccoli, this recipe is for basic steamed cauliflower. If you’re looking to season it while it cooks, follow the seasoning instructions in this Instant Pot Asparagus to include garlic, butter, and lemon. Yum!

If you are new to pressure cooking and the Instant Pot, check out this post on recipes for Instant Pot beginners.

HOW LONG DOES IT TAKE TO STEAM Cauliflower IN THE INSTANT POT?

It only takes 12 minutes total in the Instant Pot. And that is including the time to get up to pressure and depressurize. 

When you make pressure cooker cauliflower you’re setting the Instant Pot to cook for 0 minutes. Yes, 0 minutes! In the time it takes to come up to pressure and depressurize, your cauliflower is perfectly cooked. Magic! See the recipe card below for how to program your Instant Pot to cook for 0 minutes.

2 photos showing how to steam cauliflower in an Instant Pot

PRO TIPS/RECIPE NOTES

  • I do not recommend using frozen cauliflower in the Instant Pot. If that is all you have to work with, try the “steam” setting if your pressure cooker has it, or low pressure. Set it for 0 minutes and use very hot water in the insert to allow it to come to pressure faster. Instead of steaming it, I would recommend making Roasted Frozen Cauliflower.
  • If you increase the amount of cauliflower, the cooking time and water added remains the same. It will take longer to come to pressure, which could lead to overcooked cauliflower.
  • Aim for cutting the florets to uniform size if possible. It will allow for more consistent cooking. 
  • Cook cauliflower for 2 minutes at high pressure if you want to use it for mashed cauliflower or Cauliflower Fritters.
  • If you don’t have a steamer basket, you can use the trivet that came with your Instant Pot.

MORE DELICIOUS SIDE DISHES YOU’LL LOVE

steamed cauliflower in a bowl

WEIGHT WATCHERS POINTS

One serving of pressure cooker cauliflower has 0 WW Freestyle SmartPoints.

Instant Pot Cauliflower

Prep Time5 mins
Cook Time0 mins
Pressurizing/Depressurizing12 mins
Total Time17 mins
It’s so easy to whip up this tender steamed cauliflower for a fast and healthy side dish.

Ingredients

  • 2 lbs cauliflower {cut into florets}
  • 1 cup water

Instructions

  • Pour 1 cup of water in the Instant Pot insert. Place a steamer basket or trivet in the insert.
  • Place cauliflower in the basket.
  • Lock the lid into place and set the steam release handle to “Sealing”. Press Manual then High Pressure. Use the +/- buttons and reduce the cooking time to "0" minutes.
  • When it has finished cooking, carefully flip the steam release handle to “venting” and allow pressure to be released.
  • Remove the lid and season to taste.

Notes

If you increase the amount of cauliflower, the cooking time and water added remains the same. The time to come up to pressure will be longer which could lead to a softer texture.
 
 
 
Aim for cutting the florets to uniform size if possible. It will allow for more consistent cooking. 
Nutrition Facts
Instant Pot Cauliflower
Amount Per Serving (8 oz)
Calories 57 Calories from Fat 9
% Daily Value*
Fat 1g2%
Saturated Fat 1g6%
Sodium 71mg3%
Potassium 678mg19%
Carbohydrates 11g4%
Fiber 5g21%
Sugar 4g4%
Protein 4g8%
Vitamin C 109mg132%
Calcium 50mg5%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

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