• Skip to main content
  • Skip to primary sidebar

Real + Vibrant logo

menu icon
go to homepage
  • Recipes
  • Tips
  • Cookbook
  • About
  • Subscribe
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
  • subscribe
    search icon
    Homepage link
    • Recipes
    • Tips
    • Cookbook
    • About
    • Subscribe
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
  • ×

    Home » Recipes » Side Dish

    Instant Pot Cauliflower

    Published: Oct 9, 2019 · Updated: Apr 7, 2020 by Sapana Chandra, MS, CHC · 12 Comments

    Jump to Recipe Print Recipe
    Pinterest pin for Instant Pot Cauliflower Recipe

    Learn how to make perfect cauliflower in the Instant Pot every time with the easiest method. A quick, tasty, low-carb side dish to round out your dinner.

    A bowl of Instant Pot Cauliflower in front of the Instant Pot and a fork.

    Cauliflower makes a wonderfully nutritious and easy side dish. Cooking cauliflower in the Instant Pot is quick, easy, failproof, and takes 10 minutes.

    If you’re preparing a cauliflower soup, mash, or any other recipe that calls for steamed cauliflower, this is the quickest way to prepare it.

    For a delicious side dish, top the cooked cauliflower with fresh herbs to elevate the flavor. Alternatively, skip the seasoning altogether and freeze the cauliflower for later to add to smoothies and other dishes.

    How long does it take to cook cauliflower?

    Once you wash and prepare the cauliflower, it takes about 10 minutes. This includes the amount of time it takes to build up pressure (about 8-10 minutes) and the 0 minutes of cooking time. Therefore, once the Instant Pot builds up pressure, simply quick release the pressure.

    What you'll need

    • 1 medium head of cauliflower, washed and cut into equal-sized florets
    • 1 cup of water
    • An Instant Pot (I use both the Instant Pot Duo Mini 3-Quart and Instant Pot DUO 6-Quart with great results)
    • A steamer basket
    • Optional Ingredients: salt, pepper, fresh herbs, and extra-virgin olive oil
    A bowl of cooked cauliflower without any fresh herbs.

    How to cook cauliflower in the Instant Pot

    1. Prepare the cauliflower: Cut the cauliflower into large florets, keeping them about the same size so they cook evenly. Try to leave the floret head intact so it does not crumble.

    2. Add ingredients to Instant Pot: Pour 1 cup of water into the stainless steel insert of the Instant Pot before placing the steamer basket inside. Then, carefully arrange the cauliflower florets on the steamer basket.

    Hand placing cauliflower florets on steamer basket.

    3. Pressure cook: Cook on High Pressure for 0 minutes.

    4. Quick-release Steam: Once the pressure cooker reaches pressure, carefully quick release the pressure. Pro-Tip: It's extremely important to release pressure immediately (as soon as your Instant Pot beeps after coming to pressure), otherwise you'll end up with mushy cauliflower.

    5. Remove cauliflower: Once the cauliflower has cooled down and the steamer basket is safe to handle, remove it from the Instant Pot.

    Hand removing steamer basket with cooked cauliflower.

    6. Season (optional): In a separate bowl, drizzle cooked cauliflower florets with extra-virgin olive oil, salt, pepper, and fresh herbs.

    Storing and reheating

    Store the leftover cauliflower florets in a sealed container in the fridge for about 3-4 days. Gently reheat them on the skillet or the microwave.

    Serving suggestions

    Prepared cauliflower can be used in many ways and make a tasty addition to smoothies, soups, salads, appetizers, and side dishes. Here are some ways to enjoy them:

    • Make a quick batch of Creamy Cauliflower Soup
    • Substitute mashed potatoes with mashed cauliflower (simply used cooked cauliflower in place of potatoes)
    • Freeze florets and use in green smoothies
    • Season and use as a delicious side dish
    • Use to cook Cauliflower Tikka Masala
    • Use as a topping in a vegan power bowl

    Frequently asked questions

    Can I use the trivet instead of a steamer basket? While you could use the trivet that comes with the Instant Pot, if your florets are not large enough, they will fall through the gaps in the trivet and get water-logged.

    For that reason, I recommend investing in a steamer basket or cooking the entire cauliflower as a whole instead of cutting into florets (the amount of cooking time would be the same).

    Can you freeze cooked cauliflower?  Yes, you can freeze it. Pro-tip: After you’ve cooked the cauliflower, cool the florets completely and freeze them in a single layer on a tray. This will prevent the florets from clumping up together in the freezer.

    Once frozen, add them to a freezer-safe bag and store in the freezer for up to a year.

    What size Instant Pot did you use? I’ve tested this recipe on both my Instant Pot Duo Mini 3-Quart and Instant Pot DUO 6-Quart with great results. However, you may need to tweak how long you cook the Instant Pot cauliflower based on preference, the size, model, and brand of your pressure cooker.

    A bowl of steamed cauliflower with fresh herbs on top.

    More easy Instant Pot recipes

    • Instant Pot Mac and Cheese
    • How to Cook Perfect Quinoa in the Instant Pot
    • Instant Pot Butternut Squash Soup
    • Instant Pot Chickpeas
    • Instant Pot Chana Masala

    Are you looking to cook other vegetables in your Instant Pot? Check out beets, carrots, cabbage, asparagus, and broccoli.

    Did you make this Instant Pot cauliflower recipe? Leave a comment below and rate the recipe to let us know how it turned out. Save this easy cauliflower recipe for later by pinning to your favorite Instant Pot Pinterest board and be sure to tag me on Real + Vibrant’s Instagram to show me your cauliflower.

    A bowl of cauliflower cooked in the Instant Pot

    Instant Pot Cauliflower

    5 from 6 votes
    Print Pin Rate
    Prep time: 5 minutes
    Total time: 15 minutes
    Servings: 2
    Calories: 72kcal
    Author: Sapana Chandra
    Learn how to make perfect cauliflower in the Instant Pot every time with the easiest method. This Instant Pot Cauliflower is a quick, tasty, low-carb side dish to round out your dinner.

    Ingredients

    • 1 medium head cauliflower, about 2-3 cups of cauliflower florets
    • 1 cup water

    Optional

    • 1 tablespoon extra-virgin olive oil
    • 1 tablespoon fresh herbs, parsley, cilantro, chives, dill
    • salt and pepper, to taste

    Instructions

    • Rinse and cut the cauliflower into floret, keeping them about the same size so they cook evenly. Try to leave the floret head intact so it does not crumble.
    • Add water to the Instant Pot and place steamer basket. Arrange the cauliflower florets on the steamer basket. 
    • Close the Instant Pot lid, set the valve on “sealing”, and cook on high pressure for 0 minutes. Once completed carefully quick release the steam, remove the lid, and carefully remove the steamer basket.*
    • In a separate bowl, toss the cauliflower with extra-virgin olive oil, salt, pepper, and fresh herbs, if using. Serve and enjoy.

    Notes

    *It's extremely important to release pressure immediately (as soon as your Instant Pot beeps after coming to pressure), otherwise you'll end up with mushy cauliflower.
    I’ve tested this recipe on both my Instant Pot Duo Mini 3-Quart and Instant Pot DUO 6-Quart with great results. However, you may need to tweak how long you cook the Instant Pot cauliflower based on preference, the size, model, and brand of your pressure cooker.

    Nutrition

    Calories: 72kcal, Carbohydrates: 14g, Protein: 6g, Fat: 1g, Saturated Fat: 1g, Sodium: 93mg, Potassium: 860mg, Fiber: 6g, Sugar: 5g, Vitamin C: 139mg, Calcium: 63mg, Iron: 1mg
    Course: Side Dish
    Cuisine: American
    Tried this recipe?Mention @realandvibrant and hashtag #realandvibrant!
    « Instant Pot Apple Butter
    Vegan Cauliflower Soup »
    528 shares
    • Yummly
    • Share
    • Tweet

    About Sapana Chandra, MS, CHC

    Sapana Chandra is a certified health coach, author of Plant Power Bowls, and founder of Real +Vibrant. Here you’ll find simply delicious vegetarian recipes with step-by-step photo instructions – recipes you’ll be excited to enjoy and share with your loved ones.

    Reader Interactions

    Comments

    1. Kate says

      October 09, 2019 at 7:08 pm

      I love low calorie recipes like this, making it tomorrow can't wait!!

      Reply
      • Sapana Chandra, MS, CHC says

        October 25, 2019 at 2:40 pm

        So glad you love it, Kate!

        Reply
    2. Whitney says

      October 09, 2019 at 7:03 pm

      Great idea on the steamer basket, I need to invest in one! I just started using my instant pot and that would be a game changer.5 stars

      Reply
      • Sapana Chandra, MS, CHC says

        October 25, 2019 at 2:40 pm

        I waited a while to invest in one but so glad I finally did - it makes such a difference!

        Reply
    3. Iryna says

      October 09, 2019 at 6:53 pm

      I don't have Instant Pot, but now that I see all the delicious recipes prepared in it, I'm thinking I might need to but it soon.5 stars

      Reply
      • Sapana Chandra, MS, CHC says

        October 25, 2019 at 2:41 pm

        There are so many things you can make in it! Thanks for stopping by, Iryna.

        Reply
    4. Denay DeGuzman says

      October 09, 2019 at 5:45 pm

      Cauliflower is one of my favorite vegetables! Your Instant Pot recipe looks so healthy and delicious!5 stars

      Reply
      • Sapana Chandra, MS, CHC says

        October 25, 2019 at 2:41 pm

        Thank you, Denay! So glad you're a fan.

        Reply
    5. Courtney says

      October 09, 2019 at 5:00 pm

      Another easy way for me to get more cauliflower in my day!5 stars

      Reply
      • Sapana Chandra, MS, CHC says

        October 25, 2019 at 2:41 pm

        Absolutely!

        Reply
    6. Caitlin says

      October 09, 2019 at 4:25 pm

      I can't believe it only take 10 minutes to cook my cauliflower! Thanks for the easy-to-follow recipe!5 stars

      Reply
      • Sapana Chandra, MS, CHC says

        October 25, 2019 at 2:41 pm

        You're so welcome, Caitlin!

        Reply

    Leave a Reply Cancel reply

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

    Recipe Rating




    Primary Sidebar

    Sapana Chandra

    Hi, I'm Sapana! I’m a recipe developer and author of the cookbook Plant Power Bowls. Here you'll find simple, delicious, vegetarian recipes made with fresh, seasonal ingredients. Learn more about me

    As seen on

    Sites that Real + Vibrant has been featured on.

    Spring favorites

    • Mango Salsa
    • Grapefruit Margarita
    • Pesto Pasta Salad
    • Vegan Blueberry Scones

    Get your copy

    Cover for Plant Power Bowls Cookbook

    Popular recipes

    • Banana Chocolate Chip Bars
    • Coconut Chickpea Curry
    • Overnight Oats with Superfoods
    • Chocolate Chip Banana Bread

    Footer

    Featured In

    As Featured On

    Information

    • Privacy Policy
    • Disclaimer
    • Terms of Use
    • Affiliate Disclaimer

    About

    • About Sapana
    • Press
    • Cookbook
    • Work with Me

    Follow

    • Contact
    • Newsletter
    • Instagram
    • Facebook

    ©2022 Real + Vibrant • All Rights Reserved

    528 shares