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 then white potatoes
  • Sweet potatoes are far easier on your blood sugar then 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 the 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 and 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

Ingredient Checklist

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!

How To Make Cauliflower Sweet Potato Mash 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.

Press the off button and add in everything else to the onions. Stir and place the lid on the pot securely. Clove the vent as well.

Press the Manual button and adjust the time to 10 minutes.

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.

Using a hand blender, blend the ingredients until smooth.

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

More Healthy Recipes

Instant Pot Cauliflower Sweet Potato Mash Recipe

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

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 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.
  • Press the off button and add in everything else to the onions. Stir and place the lid on the pot securely. Clove the vent as well.
  • Press the Manual button and adjust the time to 10 minutes.
  • 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.
  • Using a hand blender, blend the ingredients until smooth.
  • Season with a little salt and butter to your liking and serve.

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
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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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