Are you tired of the same old cauliflower recipes? Do you find yourself stuck in a rut, wondering how to make this versatile vegetable more exciting for your busy weeknights? Look no further! Cauliflower is a staple ingredient that can be transformed into a variety of dishes, from comforting sides to flavorful main courses. And with the Instant Pot’s ability to cook it to perfection, you’ll never have to sacrifice flavor or texture again.
To help you shake things up in the kitchen, we’ve gathered 20 mouthwatering Instant Pot cauliflower recipes that are sure to impress your family and friends. From creamy soups to cheesy pasta dishes, these recipes showcase the incredible versatility of this beloved vegetable. Whether you’re a seasoned chef or a beginner cook, you’ll find inspiration in these easy-to-follow recipes. So, let’s dive into the world of Instant Pot cauliflower magic!
Instant Pot Garlic Parmesan Cauliflower
Elevate your snack game with this simple and delicious recipe that combines the flavors of garlic, parmesan, and cauliflower in just minutes. Perfect for a quick lunch or dinner!
Ingredients:
– 1 head of cauliflower, broken into florets
– 2 cloves of garlic, minced
– 1/4 cup grated Parmesan cheese
– 1 tablespoon olive oil
– Salt and pepper to taste
– 1 cup chicken broth
Instructions:
1. Press the “Saute” button on the Instant Pot and heat the olive oil.
2. Add the minced garlic and cook for 1 minute, until fragrant.
3. Add the cauliflower florets and cook for 2-3 minutes, until they start to soften.
4. Pour in the chicken broth and add the Parmesan cheese.
5. Close the lid and set the valve to “Sealing”. Press the “Manual” or “Pressure Cook” button and set the cooking time to 5 minutes at high pressure.
6. Let the pressure release naturally for 10 minutes, then quick-release any remaining steam.
7. Open the lid and season with salt and pepper to taste.
Cooking Time: 15-20 minutes
Creamy Instant Pot Cauliflower Soup
Creamy Instant Pot Cauliflower Soup: A Deliciously Easy Winter Warmer
This recipe brings together the comforting flavors of cauliflower and cream to create a velvety-smooth soup perfect for cozying up on a chilly day.
Ingredients:
– 1 head of cauliflower, broken into florets
– 2 tablespoons butter
– 1 onion, chopped
– 4 cups chicken broth
– 1 cup heavy cream
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
Instructions:
1. Press the “Saute” button on the Instant Pot and melt the butter.
2. Add the chopped onion and cook until softened, about 3-4 minutes.
3. Add the cauliflower florets and cook for an additional 2 minutes, stirring occasionally.
4. Pour in the chicken broth and bring to a boil.
5. Close the lid and set the valve to “Sealing”. Cook on high pressure for 10 minutes.
6. Allow the pressure to release naturally for 10 minutes, then quick-release any remaining steam.
7. Stir in the heavy cream and season with salt and pepper to taste.
Cooking Time: 20-25 minutes
Instant Pot Cauliflower Rice Pilaf
A healthy twist on traditional pilafs, this recipe uses cauliflower “rice” instead of grains, making it a low-carb and gluten-free option. Perfect for a quick weeknight dinner or a nutritious lunch.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons olive oil
– 1 small onion, diced
– 1 clove garlic, minced
– 1 teaspoon cumin
– 1/2 teaspoon paprika
– Salt and pepper to taste
– 2 cups chicken or vegetable broth
Instructions:
1. Rinse the cauliflower and remove the leaves and stem. Pulse in a food processor until it resembles rice.
2. Press “Saute” on the Instant Pot and heat the olive oil. Add the onion and garlic; cook until softened, about 3 minutes.
3. Add the cumin, paprika, salt, and pepper. Cook for 1 minute.
4. Add the cauliflower “rice”, broth, and stir to combine.
5. Close the lid and set the valve to “Sealing”. Press “Manual” or “Pressure Cook” and cook on high pressure for 3 minutes.
6. Let the pressure release naturally for 10 minutes before opening.
Cooking Time: 13 minutes
Spicy Instant Pot Buffalo Cauliflower Bites
Get ready to ignite your taste buds with this spicy and savory recipe that transforms cauliflower into addictive buffalo bites.
Ingredients:
– 1 head of cauliflower, broken into florets
– 2 tbsp Frank’s RedHot sauce
– 1 tbsp butter
– 1 tsp garlic powder
– 1/2 tsp salt
– 1/4 tsp black pepper
– 1/4 cup shredded cheddar cheese (optional)
Instructions:
1. Press the “Saute” button on your Instant Pot and melt the butter.
2. Add the cauliflower florets, Frank’s RedHot sauce, garlic powder, salt, and black pepper. Stir until the cauliflower is evenly coated.
3. Close the lid and set the valve to “Sealing”. Cook on high pressure for 5 minutes, followed by a quick release.
4. Open the lid and stir in the shredded cheddar cheese (if using).
5. Serve hot and enjoy!
Cooking Time: 6 minutes (plus additional time for prep and cooking)
Instant Pot Cauliflower and Potato Curry
Experience the flavors of India with this simple and speedy recipe that combines tender cauliflower and potatoes in a rich and creamy curry sauce. Perfect for a weeknight dinner or special occasion, this Instant Pot recipe is sure to become a favorite!
Ingredients:
– 1 head of cauliflower, broken into florets
– 2-3 medium-sized potatoes, peeled and cubed
– 2 tablespoons of olive oil
– 1 onion, chopped
– 2 cloves of garlic, minced
– 1 teaspoon of ground cumin
– 1 teaspoon of curry powder
– 1/2 teaspoon of turmeric
– 1 can of coconut milk
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Press the “Saute” button on the Instant Pot and heat the olive oil.
2. Add the chopped onion and cook until softened, about 3-4 minutes.
3. Add the minced garlic and cook for an additional minute.
4. Add the cauliflower, potatoes, cumin, curry powder, and turmeric. Stir to combine.
5. Pour in the coconut milk and season with salt and pepper to taste.
6. Close the lid and set the valve to “Sealing”. Press the “Manual” or “Pressure Cook” button and cook on high pressure for 10 minutes.
7. Let the pressure release naturally for 5 minutes, then quick-release any remaining steam.
Cheesy Instant Pot Cauliflower Mac and Cheese
Looking for a comforting and creamy twist on classic macaroni and cheese? This recipe combines the richness of melted cheddar with the subtle sweetness of roasted cauliflower, all in the convenience of your Instant Pot.
Ingredients:
– 1 head of cauliflower, broken into florets
– 1 pound macaroni
– 2 tablespoons butter
– 1/2 cup all-purpose flour
– 2 cups milk
– 1 cup grated cheddar cheese
– Salt and pepper to taste
Instructions:
1. Press the “Saute” button on the Instant Pot and melt the butter.
2. Add the macaroni, cauliflower, flour, and a pinch of salt. Stir for 1-2 minutes.
3. Pour in the milk, then add the grated cheddar cheese.
4. Close the lid and set the valve to “Sealing”. Press “Manual” or “Pressure Cook” and cook at high pressure for 5 minutes.
5. Allow the pressure to release naturally (10-15 minutes) before opening the lid.
6. Stir in any additional seasonings, then serve hot.
Cooking Time: 15-20 minutes
Instant Pot Lemon Herb Cauliflower Steaks
Elevate your cauliflower game with this bright and citrusy Instant Pot recipe! Tender, flavorful steaks are a perfect side dish for any meal.
Ingredients:
– 1 head of cauliflower, separated into florets
– 2 tablespoons olive oil
– 1 tablespoon freshly squeezed lemon juice
– 1 teaspoon chopped fresh rosemary
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
Instructions:
1. Press the “Saute” button on the Instant Pot and heat the pot until shimmering.
2. Add olive oil, lemon juice, rosemary, salt, and pepper. Stir to combine.
3. Add cauliflower florets in a single layer, leaving some space between each piece.
4. Close the lid and make sure the valve is set to “Sealing”.
5. Press the “Manual” or “Pressure Cook” button and set the cooking time to 5 minutes at high pressure.
6. Let the pressure release naturally for 5 minutes before quick-releasing any remaining steam.
7. Serve hot, garnished with additional rosemary if desired.
Cooking Time: 10-12 minutes (including natural pressure release)
Instant Pot Cauliflower and Chickpea Masala
This recipe is a flavorful and healthy twist on traditional Indian dishes, combining the creamy texture of cauliflower with the nutty flavor of chickpeas. Perfect for a quick weeknight dinner or lunch prep.
Ingredients:
– 1 head of cauliflower, broken into florets
– 1 can of chickpeas (14 oz), drained and rinsed
– 2 medium onions, chopped
– 2 cloves of garlic, minced
– 1 tablespoon of curry powder
– 1 teaspoon of ground cumin
– 1/2 teaspoon of turmeric
– 1/4 teaspoon of cayenne pepper (optional)
– 1 can of diced tomatoes (14 oz)
– 1 cup of vegetable broth
– Salt and pepper, to taste
– Fresh cilantro leaves, for garnish
Instructions:
1. Press the “Saute” button on the Instant Pot and heat the pot until it reads “HOT”.
2. Add onions and cook until they’re translucent.
3. Add garlic, curry powder, cumin, turmeric, and cayenne pepper (if using). Cook for 1 minute.
4. Add cauliflower, chickpeas, diced tomatoes, and vegetable broth. Season with salt and pepper.
5. Close the lid and set the valve to “SEAL”. Press the “Manual” or “Pressure Cook” button and cook at high pressure for 10 minutes.
6. Let the pressure release naturally for 5 minutes before quick-releasing any remaining steam.
Cooking Time: 15-20 minutes
Instant Pot Cauliflower Fried Rice
Transform cauliflower into a delicious, crispy “rice” using your Instant Pot! This recipe is a healthy twist on traditional fried rice, with the added benefit of being low-carb and paleo-friendly.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons of coconut oil or olive oil
– 1 small onion, diced
– 2 cloves of garlic, minced
– 1 cup of mixed veggies (e.g., peas, carrots, corn)
– 2 teaspoons of soy sauce (or tamari for paleo-friendly option)
– Salt and pepper to taste
Instructions:
1. Rinse the cauliflower and remove the leaves and stem.
2. Pulse the cauliflower in a food processor until it resembles rice.
3. Press “Saute” on your Instant Pot and heat the oil.
4. Add the onion, garlic, and mixed veggies; cook until tender.
5. Add the cauliflower “rice”, soy sauce, salt, and pepper. Stir-fry for 2-3 minutes.
6. Close the lid, set the valve to “Sealing”, and press “Manual” or “Pressure Cook” at high pressure for 4 minutes.
7. Quick-release the pressure and open the lid.
8. Fluff the cauliflower with a fork and serve hot.
Cooking Time: 5-6 minutes (including prep time)
Instant Pot Cauliflower and Broccoli Cheese Soup
This comforting soup is a perfect blend of cauliflower, broccoli, and cheddar cheese cooked to perfection in the Instant Pot. Serve with crusty bread for a cozy meal.
Ingredients:
– 1 head of cauliflower, broken into florets
– 2 cups broccoli florets
– 2 tablespoons butter
– 1 medium onion, chopped
– 2 cloves garlic, minced
– 1 cup chicken broth
– 1/2 cup milk
– 1 cup grated cheddar cheese
– Salt and pepper to taste
Instructions:
1. Press the “Saute” button on the Instant Pot and melt butter.
2. Add onion and cook until softened, about 3 minutes.
3. Add garlic and cook for an additional minute.
4. Add cauliflower, broccoli, chicken broth, milk, and cheese. Stir to combine.
5. Close the lid and set valve to “Sealing”. Cook on “High Pressure” for 10 minutes.
6. Let pressure release naturally for 5 minutes before quick-releasing any remaining pressure.
7. Season with salt and pepper to taste. Serve hot.
Cooking Time: 15 minutes
Instant Pot Cauliflower Tikka Masala
Experience the flavors of India with this easy-to-make Instant Pot recipe that combines tender cauliflower with a rich and creamy tomato-based sauce, all infused with aromatic spices. This dish is perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 1 head of cauliflower, broken into florets
– 2 tablespoons olive oil
– 1 onion, diced
– 2 cloves garlic, minced
– 1 can (14 oz) diced tomatoes
– 1 cup chicken broth
– 1/2 cup heavy cream
– 2 teaspoons garam masala
– 1 teaspoon ground cumin
– 1/2 teaspoon ground coriander
– Salt and pepper to taste
– Fresh cilantro, chopped (optional)
Instructions:
1. Press the “Saute” button on the Instant Pot and heat the olive oil.
2. Add the onion and garlic; cook until softened, about 3-4 minutes.
3. Add the cauliflower, diced tomatoes, chicken broth, heavy cream, garam masala, cumin, coriander, salt, and pepper. Stir to combine.
4. Close the lid and set the valve to “Sealing”. Press the “Manual” or “Pressure Cook” button and cook on high pressure for 5 minutes.
5. Let the pressure release naturally for 10 minutes, then quick-release any remaining steam.
Cooking Time: 15 minutes
Instant Pot Cauliflower and Lentil Stew
A comforting and nutritious stew made with tender cauliflower, red lentils, and aromatic spices.
Ingredients:
– 1 head of cauliflower, broken into florets
– 1 cup dried red lentils, rinsed and drained
– 2 tablespoons olive oil
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon smoked paprika
– Salt and pepper, to taste
– 4 cups vegetable broth
– 1 can (14.5 oz) diced tomatoes
– Fresh cilantro leaves, for garnish (optional)
Instructions:
1. Press the “Saute” button on the Instant Pot and heat the olive oil. Add the chopped onion and cook until translucent.
2. Add the minced garlic, cumin, smoked paprika, salt, and pepper. Cook for 1 minute, stirring constantly.
3. Add the cauliflower florets, red lentils, vegetable broth, and diced tomatoes. Stir to combine.
4. Close the lid of the Instant Pot and set the valve to “Sealing”. Press the “Manual” or “Pressure Cook” button and set the cooking time to 10 minutes at high pressure.
5. Let the pressure release naturally for 5 minutes, then quick-release any remaining steam.
6. Open the lid and check that the lentils are tender. Serve hot, garnished with fresh cilantro leaves if desired.
Cooking Time: 20-25 minutes
Instant Pot Cauliflower Alfredo Pasta
This recipe transforms cauliflower into a creamy, cheesy sauce, paired with tender pasta and perfectly cooked in the Instant Pot. A healthier take on classic Alfredo, this dish is sure to become a family favorite.
Ingredients:
– 1 head of cauliflower
– 8 oz pasta (linguine or fettuccine work well)
– 2 cloves garlic, minced
– 1 cup chicken broth
– 1/2 cup heavy cream
– 1 tsp dried basil
– Salt and pepper to taste
– 1/4 cup grated Parmesan cheese
– Fresh parsley, chopped (optional)
Instructions:
1. Press the “Saute” button on the Instant Pot and melt 2 tbsp butter.
2. Add garlic and cook for 1 minute.
3. Add cauliflower and cook until tender, about 5 minutes.
4. Add chicken broth, heavy cream, basil, salt, and pepper. Stir to combine.
5. Close lid and set valve to “Sealing”. Cook on high pressure for 10 minutes.
6. Quick-release steam and open lid.
7. Add pasta and stir to combine.
8. Serve with Parmesan cheese and parsley, if desired.
Cooking Time: 15 minutes
Instant Pot Cauliflower and Sweet Potato Mash
Transform plain mashed sweet potatoes into a deliciously creamy side dish with the addition of roasted cauliflower, all cooked to perfection in your Instant Pot. This recipe is perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 1 large sweet potato, peeled and cubed
– 1 head of cauliflower, broken into florets
– 2 tablespoons butter
– 1/2 cup heavy cream
– Salt and pepper to taste
– Optional: garlic powder, paprika, or other spices of your choice
Instructions:
1. Add the sweet potato cubes and cauliflower florets to the Instant Pot.
2. Add butter, heavy cream, salt, and pepper. Stir to combine.
3. Close the lid and set the valve to “sealing”. Pressure cook on high for 5 minutes.
4. Let the pressure release naturally for 10 minutes, then quick-release any remaining pressure.
5. Mash with a fork or potato masher until smooth and creamy.
Cooking Time: 15-20 minutes
Instant Pot Cauliflower and Black Bean Tacos
Looking for a flavorful and nutritious meal that’s ready in no time? This recipe combines the creaminess of roasted cauliflower with the savory goodness of black beans, all wrapped up in a crispy taco shell.
Ingredients:
– 1 head of cauliflower, broken into florets
– 1 can black beans, drained and rinsed
– 1 tablespoon olive oil
– 1 onion, diced
– 2 cloves garlic, minced
– 1 teaspoon cumin
– 1 teaspoon chili powder
– Salt and pepper to taste
– 8-10 taco shells
– Optional toppings: avocado, salsa, shredded cheese, cilantro
Instructions:
1. Press the “Saute” button on the Instant Pot and heat the olive oil.
2. Add the onion and garlic; cook until softened, about 3 minutes.
3. Add the cauliflower, black beans, cumin, chili powder, salt, and pepper. Stir to combine.
4. Close the lid and set valve to “Sealing”. Cook on high pressure for 5 minutes.
5. Let the pressure release naturally for 10 minutes, then quick-release any remaining steam.
6. Fill taco shells with the cauliflower-black bean mixture and add your favorite toppings.
Cooking Time: 15-20 minutes
Instant Pot Cauliflower and Spinach Dal
A creamy and nutritious Indian-inspired stew made with cauliflower, spinach, and a blend of warming spices.
Ingredients:
– 1 head of cauliflower, broken into florets
– 2 cups fresh spinach leaves
– 1 onion, diced
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon ground coriander
– 1/2 teaspoon turmeric powder
– 1/2 teaspoon garam masala powder
– 1 can (14 oz) diced tomatoes
– 2 cups vegetable broth
– Salt and pepper, to taste
– Optional: heavy cream or Greek yogurt for added richness
Instructions:
1. Press “Saute” on the Instant Pot. Add oil, onion, and garlic; cook until softened.
2. Add cauliflower, cumin, coriander, turmeric, and garam masala. Cook 5 minutes, stirring occasionally.
3. Add diced tomatoes, vegetable broth, salt, and pepper. Stir to combine.
4. Close the lid and set valve to “Sealing”. Pressure cook on high for 10 minutes.
5. Let pressure release naturally (NR) for 5 minutes, then quick-release any remaining steam.
6. Stir in spinach leaves until wilted. Taste and adjust seasoning as needed. Serve hot, garnished with cilantro or a dollop of yogurt if desired.
Cooking Time: 15-20 minutes
Instant Pot Cauliflower and Mushroom Risotto
Transform cauliflower into a creamy risotto without sacrificing flavor or texture with this easy Instant Pot recipe. This vegan-friendly dish is perfect for a weeknight dinner or special occasion.
Ingredients:
– 1 head of cauliflower, broken into florets
– 2 cups mixed mushrooms (button, cremini, shiitake), sliced
– 2 tablespoons olive oil
– 1 onion, diced
– 2 cloves garlic, minced
– 1 cup vegetable broth
– 1/2 cup white wine (optional)
– 1 tablespoon tomato paste
– 1 teaspoon dried thyme
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Press “Saute” on the Instant Pot and heat the olive oil.
2. Add onion and garlic; cook until softened, about 3 minutes.
3. Add mushrooms; cook until tender, about 5 minutes.
4. Add cauliflower, broth, wine (if using), tomato paste, thyme, salt, and pepper.
5. Close lid and set valve to “Sealing”. Cook on high pressure for 10 minutes, then quick-release the steam.
6. Stir in Parmesan cheese (if using) and serve hot.
Cooking Time: 12-14 minutes
Instant Pot Cauliflower and Pea Coconut Curry
This Instant Pot recipe is a flavorful and nutritious vegetarian curry that’s perfect for a quick weeknight dinner. With cauliflower, peas, and coconut milk, it’s a delicious and healthy meal option.
Ingredients:
– 1 head of cauliflower, broken into florets
– 1 cup of frozen peas
– 2 medium onions, chopped
– 2 cloves of garlic, minced
– 1 tablespoon of grated fresh ginger
– 1 can of coconut milk (14 oz)
– 1 teaspoon of curry powder
– 1/2 teaspoon of salt
– 1/4 teaspoon of black pepper
– 2 tablespoons of vegetable oil
Instructions:
1. Press the “Saute” button on the Instant Pot and heat the oil.
2. Add the onions, garlic, and ginger; cook until the onions are translucent.
3. Add the cauliflower and peas; cook for 2 minutes.
4. Add the coconut milk, curry powder, salt, and pepper; stir to combine.
5. Close the lid and set the valve to “Sealing”. Press the “Manual” button and set the cooking time to 5 minutes at high pressure.
6. Let the pressure release naturally for 10 minutes, then quick-release any remaining pressure.
Cooking Time: 15-20 minutes
Instant Pot Cauliflower and Carrot Ginger Soup
This Instant Pot recipe yields a deliciously comforting soup that’s perfect for any time of the year. With its velvety texture and burst of citrus flavor, it’s sure to become a new favorite.
Ingredients:
– 1 head of cauliflower, broken into florets
– 2 medium-sized carrots, peeled and sliced
– 2 inches of fresh ginger, peeled and grated
– 4 cups of chicken or vegetable broth
– 1/2 cup of heavy cream (optional)
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Press the “Saute” button on the Instant Pot and melt 1 tablespoon of butter.
2. Add the grated ginger and sauté until fragrant, about 30 seconds.
3. Add the cauliflower and carrots; cook for 5 minutes, stirring occasionally.
4. Pour in the broth and close the lid with the valve set to “Sealing”.
5. Cook on high pressure for 10 minutes.
6. Let the pressure release naturally for 5 minutes before quick-releasing any remaining steam.
7. Use an immersion blender or transfer the soup to a blender to puree until smooth.
8. Add heavy cream (if using) and season with salt and pepper to taste.
Cooking Time: 15-20 minutes
Instant Pot Cauliflower and Quinoa Stuffed Peppers
A flavorful and nutritious twist on traditional stuffed peppers, this recipe combines the creamy texture of cauliflower with the nutty taste of quinoa, all in a convenient Instant Pot format.
Ingredients:
– 4 bell peppers (any color), seeded and chopped
– 1 head of cauliflower, broken into florets
– 1 cup of quinoa, rinsed and drained
– 2 cups of water or vegetable broth
– 1 tablespoon of olive oil
– Salt and pepper to taste
– Optional: any additional seasonings or spices you prefer
Instructions:
1. Press the “Saute” button on the Instant Pot and heat the olive oil.
2. Add the chopped bell peppers and cook until they start to soften, about 3-4 minutes.
3. Add the cauliflower florets and cook for an additional 2-3 minutes, or until they start to soften.
4. Add the quinoa, water or broth, salt, and pepper. Stir well to combine.
5. Close the lid of the Instant Pot and set the valve to “Sealing”. Press the “Manual” or “Pressure Cook” button and set the cooking time to 6 minutes at high pressure.
6. Let the pressure release naturally for 10 minutes before quick-releasing any remaining steam.
Cooking Time: 16 minutes total, including preparation and pressure release
Summary
Get ready to revolutionize your weeknight dinners with these 20 mouthwatering Instant Pot cauliflower recipes! From creamy soups and savory curries to cheesy pasta dishes and flavorful tacos, there’s something for everyone. Try making Garlic Parmesan Cauliflower, Creamy Cauliflower Soup, or Spicy Buffalo Cauliflower Bites. Or go for a comforting Cauliflower Mac and Cheese or hearty Cauliflower and Potato Curry. With the Instant Pot, cooking cauliflower has never been easier or more delicious. Whether you’re a busy professional or a foodie at heart, these recipes are sure to please!