Cauliflower Sweet Potato Mash (Instant Pot Recipe)

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This Instant Pot cauliflower sweet potato mash is the perfect side dish for almost any comfort food.

If you love comfort foods like meatloaf and other such dishes that require mashed potatoes as a side dish, then I’ve got a fabulous recipe for you today!

Clean Eating Instant Pot Cauliflower Sweet Potato Mash piled high in a small, white bowl with a pat of melted butter on top and a few sprinkles of fresh, green herbs for garnish.

No longer do you have to have the same ol’, same ol’ mashed potatoes. These totally kick things up a notch!

Why Give This A Try?

  • Sweet potatoes are far more nutritious than white potatoes
  • Sweet potatoes are far easier on your blood sugar than white potatoes
  • This recipe sneaks in a secret ingredient that is totally nutritious. Cauliflower!
  • No, you won’t taste a bunch of cauliflower. The predominant flavor is sweet potatoes.
  • If you have little ones at home, this doubles as a totally delicious and nutritious baby food!
  • It has the same consistency as mashed potatoes, but tons more flavor.
  • Easily double this recipe for more servings of deliciousness.
  • Made in an Instant Pot, it’s a “set it and forget it” type of recipe.
An overhead shot of this Clean Eating Instant Pot Cauliflower Sweet Potato Mash Recipe in a white bowl. The orange mash is topped with melting butter and a few sprinkles of chopped, green herbs for garnish.

With minimal prep, this “one-pot meal” is quick and easy and packed with both flavor and nutrition. And yes, it’s absolute comfort food. Yum!

My Instant Pot

I love the 7-in-1 because it has a yogurt-making feature. I haven’t made any yet, but I love that I have the option!

7 in 1 Instant Pot pressure cooker sold on Amazon.

Instant Pot Duo 7-in-1 Electric Pressure Cooker, Slow Cooker, Rice Cooker, Steamer, Sauté, Yogurt Maker, Warmer & Sterilizer, 6 Quart, Stainless Steel/Black

Cauliflower Sweet Potato Mash Recipe ingredients gathered on a white background.

Recipe Additions And Variations

Try adding one of these to switch up the flavors of this recipe. You can even add these to leftovers for future meals!

  • Maple syrup
  • Cinnamon
  • Ghee
  • Garlic powder
  • Fresh herbs such as parsley
  • Black pepper
  • Nutmeg
  • Coconut milk
  • Coconut oil
  • Greek yogurt
  • Chicken – Shredded and mixed in, or served on the side. Either way is yummy! Also, a great way to use up leftover Thanksgiving turkey!

About The Ingredients

Red onion – Peel and chop them.

Garlic cloves – Chopped fine.

Sweet potatoes – Peel and chop them.

Riced cauliflower – Fresh or frozen. You can make it at home or purchase it. If making it at home, cut a head of cauliflower into small florets before ricing in a food processor. Smaller cauliflower florets tend to rice better than larger chunks.

Vegetable broth – No sugar added.

Salt – to taste

Butter – to taste. I used vegan butter, but dairy butter will work. Butter is optional but tasty!

How To Make Cauliflower Sweet Potato Mash In An Instant Pot

Onions garlic and oil sautéing in an Instant Pot.

Pour the oil into the IP insert and press the Saute button. Add the onions and saute until the onions become translucent and slightly browned. Add the garlic and cook for about 30-60 additional seconds.

Riced cauliflower and chunks of raw sweet potato sitting in an Instant Pot.

Press the off button and add everything else to the onions. Stir and place the lid on the pot securely. Close the vent as well. Press the Manual button and adjust the time to 10 minutes.

Cooked, riced cauliflower and sweet potatoes in an Instant Pot.

When the cooking is done, do a quick release and remove the lid, opening it away from you to avoid any steam burning your hand or arm.

Blended Cauliflower Sweet Potato Mash sitting in an Instant Pot.

Using a hand blender, blend the ingredients until smooth.

Clean Eating Instant Pot Cauliflower Sweet Potato Mash Recipe

Season with a little salt and butter to your liking and serve.

How To Store Cauliflower Sweet Potato Mash

These can be kept in the fridge in an airtight container for up to 4 or 5 days.

Freezing

This can be frozen in an airtight container for up to 4 months.

Reheating

If frozen, thaw in the fridge for 24 hours or more as needed. Reheat these in the microwave for 1-2 minutes, or warm them in the oven in an oven-safe container.

Recipe Supplies

For this recipe, you’ll need a pressure cooker, an immersion blender, and a cutting board with a sharp knife. You can click on any image here to be taken to that product on Amazon. (Affiliate links)

Ninja Foodie with air fryer and pressure cooking functions sold on Amazon. (Affiliate link)
KitchenAid stick blender sold on Amazon. (Affiliate link)
Sustainably sourced American black walnut cutting board sold on Amazon. (Affiliate link)

More Healthy Recipes

Instant Pot Cauliflower Sweet Potato Mash Recipe Card

Copyright Information For The Gracious Pantry
Clean Eating Instant Pot Cauliflower Sweet Potato Mash Recipe

Instant Pot Cauliflower Sweet Potato Mash

A delicious side dish for almost any meal. Great with meatloaf or even as a deliciously nutritious jar of baby food!
No ratings yet
Print Pin Rate
Course: Side Dish
Cuisine: American
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Servings: 7 servings (approximate)
Calories: 86kcal
Author: The Gracious Pantry

Equipment

  • 1 Stick blender
  • 1 large pot

Ingredients

  • 1 tbsp. oil
  • ½ cup chopped red onion
  • 3 medium garlic cloves (chopped fine)
  • 3 cups peeled and chopped sweet potatoes
  • 12 oz. riced cauliflower (fresh or frozen)
  • 1 cup vegetable broth (no sugar added
  • salt to taste
  • butter to taste (I used vegan butter, but either will work. Optional, but tasty!)

Instructions

  • Pour the oil into the IP insert and press the Sauté button. Add the onions and saute until the onions become translucent and slightly browned. Add the garlic and cook for about 30-60 additional seconds.
    Onions garlic and oil sautéing in an Instant Pot.
  • Press the off button and add everything else to the onions. Stir and place the lid on the pot securely. Close the vent as well. Press the Manual button and adjust the time to 10 minutes.
    Riced cauliflower and chunks of raw sweet potato sitting in an Instant Pot.
  • When the cooking is done, do a quick release and remove the lid, opening away from you to avoid any steam burning your hand or arm.
    Cooked, riced cauliflower and sweet potatoes in an Instant Pot.
  • Using a hand blender, blend the ingredients until smooth.
    Blended Cauliflower Sweet Potato Mash sitting in an Instant Pot.
  • Season with a little salt and butter to your liking and serve.
    Clean Eating Instant Pot Cauliflower Sweet Potato Mash Recipe

Notes

Please note that the nutrition data below is a ballpark figure. Exact data is not possible.

Nutrition

Serving: 0.5cup | Calories: 86kcal | Carbohydrates: 15g | Protein: 1g | Fat: 2g | Sodium: 180mg | Potassium: 354mg | Fiber: 2g | Sugar: 4g | Vitamin A: 8160IU | Vitamin C: 25.7mg | Calcium: 30mg | Iron: 0.6mg

This recipe from the Gracious Pantry® archives, originally posted on 9/4/18.

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7 Comments

  1. Just wondering if you can do this with cauliflower florets….. Looks delicious!!!

    1. The Gracious Pantry says:

      Marie – Sure! It all gets blended in the end anyway. Enjoy! 🙂

  2. How do you make this if you don’t have an Instant Pot?

    1. The Gracious Pantry says:

      Beth – I haven’t tried it, but I would roast everything in the oven and then blend with the broth.

  3. This turned out to be more like a soup than a mash. Maybe I was supposed to use a steamer tray? Anyway, it still tasted good. I added parmesan cheese and seasoned with salt and pepper to taste.

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