Instant Pot Cauliflower
Instant Pot Cauliflower is an incredibly versatile vegetable that can be cooked in a variety of ways. It’s a great low-carb alternative to pasta and rice in many popular dishes and can be prepared quickly and easily using the instant pot.
There are tons of tasty instant pot cauliflower recipes out there, making it easy to get creative with this delicious veggie! Some of the my favorite instant pot cauliflower recipes include creamy mashed cauliflower (resembling mashed potatoes), loaded baked cauliflower soup and whole roasted garlic parmesan cauliflower.
You can also use instant pot steamed cauliflower as an ingredient in many other recipes. Try substituting mashed cauliflower for potatoes in shepherd’s pie or replacing the noodles in mac and cheese with steamed cauliflower florets. I often substitute riced steamed cauliflower for rice in casseroles and soups. The possibilities are endless!
Is it better to boil or steam cauliflower?
This is really a matter of personal preference. Both methods of cooking cauliflower can yield delicious results, however, there are some important factors to consider that may influence your decision.
Boiling cauliflower can lead to a loss of some of the cauliflower’s nutrients, as well as reduce its texture and flavor.
Steaming cauliflower helps to preserve more vitamins and minerals during cooking. Steaming cauliflower also helps to maintain its texture and flavor.
Ultimately, the best way to cook cauliflower depends on what you’re looking for in terms of flavor and texture. If you prefer cauliflower with a softer texture and less intense flavor, boiling may be the best method for you. You can do this directly in your instant pot. If you’d like to preserve cauliflower’s texture and flavor while also maximizing its nutrient content, steaming is the way to go. You can accomplish this in your instant pot with a pot in pot steamer basket or by placing the cauliflower directly on the Instant Pot Trivet.
Whichever cooking method you choose, cauliflower can be a flavorful and nutritious addition to any meal.
Instant Pot Stackable Steamer Basket
This stackable Steamer Set can be used to steam broccoli as well as to do pot in pot cooking. you can make 2 different dishes at the same time in your Instant Pot using this steamer set available on Amazon for under $30.00. This set also allow you to bake items in your Instant Pot like cheesecake! Yum.
Instant Pot Trivet
This standard Instant Pot Trivet is under $8.00 on Amazon. Click the image to be taken to this Instant Pot Trivet on Amazon.
How to Steam Cauliflower in the Instant Pot?
There are two ways to make steamed cauliflower in the instant pot. You can place the cauliflower directly on your instant pot trivet or you can use a steamer basket.
Not sure what an Instant Pot Trivet is? Our article will explain what an Instant Pot Trivet is and how to use it!
Here’s how to cook steamed cauliflower in the Instant Pot using both methods:
Directly on the Trivet
1. Place your trivet in the bottom of the inner pot (instant pot liner) and add 1 cup of water.
2. Place the cauliflower florets directly on top of the trivet and add salt, pepper and garlic or your favorite spices.
3. Secure the lid and steam on low pressure for 0 minutes. (1 minute if you like your broccoli softer)
4. Once finished, use the quick release method to release the steam from the Instant Pot
5. Open the pot and carefully remove the steamed cauliflower florets with tongs or a slotted spoon. Season to your liking and and serve!
Using a Steamer Basket
1. Place your trivet in the bottom of the inner pot (instant pot liner) and add 1 cup of water.
2. Place your steamer basket in the pot on top of the trivet.
3. Place the cauliflower florets in the basket and add salt, pepper and garlic or your favorite spices.
4. Secure the lid and steam on low pressure for 0 minutes. (1 minute if you like your broccoli softer)
5. Once finished, use the quick release
6. Carefully remove the cooked cauliflower from the steamer basket with tongs or a slotted spoon and serve!
For both methods you can increase the cooking time if you like your cauliflower less crisp.
No matter which method you choose, steaming cauliflower florets in the Instant Pot is super easy and a great way to enjoy this delicious, healthy, low calorie and low carb vegetable.
I serve my steamed cauliflower a little softer and I top it with parmesan cheese or shredded gouda.
Instant Pot Whole Cauliflower
The easiest and fastest way to make instant pot cauliflower is to cook cauliflower whole!
Follow these steps for a simple delicious cooked cauliflower recipe that will please the entire family!
Wash the cauliflower. You don't have to even remove the green leafy part until after cooking.
Add 1/2 cup of cooking liquid to the bottom of the instant pot and place the trivet in the pot
Rub olive oil all over the top of the cauliflower and season with garlic salt and pepper
Seal the pressure cooker lid
Press the Pressure Cook Button and set the time for 5 minutes.
Once complete, do a quick release and pull the whole steamed cauliflower out with tongs.
cut into quarters and serve immediately!
How long do you steam cauliflower in an instant pot?
When steaming cauliflower florets set your instant pot at low pressure for 1 minute for crisp steamed floret. If you like your steamed cauliflower florets softer then add a minute or two to the time depending on your liking. If you are steaming the whole head of cauliflower then set your instant pot for 3 minutes for a small cauliflower and 5 minutes for a large cauliflower.
How do I use my instant pot as a steamer?
Your instant pot pressure cooker can be used as a steamer in two ways, either with the trivet or with a steamer basket. With either approach, just add some cooking liquid to the bottom of the instant pot and place your trivet in the pot. If you have a steamer basket with feet on the bottom to raise the basket off the bottom of the inner pot, then you don’t need to use a trivet under the steamer basket. If you have a steamer basket that is more like a pan, then you would want to place that pan on a trivet. If you are using the trivet alone for larger vegetables, then you can place the vegetables directly on top of the trivet. If you have smaller veggies or rice, then you should place your steamer basket top of the trivet. There are many different kinds of steamer baskets. If you are using an enclosed basket, then you can season your veggies before cooking. If using the trivet alone or a steamer basket that is a mesh consistency, then season after with a drizzle of olive oil or butter, or marinate your veggies before placing in the basket for extra flavor.
Steamer Basket with Feet
This type of steamer basket doesn’t require a trivet beneath it
Instant Pot Steamer Accessory Set
This set comes with everything you need to use a raised steamer basket as well as a steaming basket or pan on a trivet.
Stackable Steamer Basket
This type of steamer basket allows you to cook multiple items and keep them separated. For instance, you can cook rice and a vegetable at the same time.
This type of basket needs to be raised off the bottom of the instant pot inner liner so this set should be placed on a trivet.
Can I steam vegetables in instant pot without a steamer basket?
You can steam veggies without a steamer basket if they are in larger pieces of veggies, like a whole cauliflower or asparagus spears. If the veggies are smaller or florets like broccoli or cauliflower florets they can fall through the trivet rack into the cooking liquid. Both methods; with a trivet alone, and with a steamer basket are described in detail above. These steps can be followed with any veggie you'd like to steam.
See our article on Instant Pot Trivet for more information on how to use your Instant Pot Trivet and Pot In Pot Cooking with a steamer basket.
How much water do you need to make steamed cauliflower?
Add 1/2 cup to 1 cup of water to your instant pot to make steamed cauliflower. You just need enough cooking liquid to cover the bottom of the instant pot so you don't get the burn error or scorching during cooking.
Can you Steam Frozen Cauliflower in the instant pot?
Yes, you can absolutely steam cauliflower that is frozen in the instant pot right from the freezer! You do not need to thaw the cauliflower. Just place it in the instant pot in the steamer basket (if its cut up) and cook for 0 minutes on the steam setting or low pressure setting for a crisp texture. If you like your cauliflower a little softer you can set your instant pot to 1 minute. Do a quick release when done or your cauliflower will continue getting softer by the minute.
** Note: If your pressure cooker does not have a low pressure or a steam setting you can use the high pressure setting. Just start with 0 minutes to ensure you get the texture you desire. You can always leave it in the pot to continue steaming with the lid off if you want it to be softer, but you can't make it crisp again if the cauliflower has been steamed too long.
Steaming Fresh cauliflower vs. Frozen cauliflower in the instant pot?
There is really no time difference in steaming frozen cauliflower and fresh cauliflower. The pressure cooker thaws ingredients so quickly while it gets up to pressure that there is a negligible time difference between cooking fresh cauliflower and frozen cauliflower in the instant pot.
Health Benefits of Cauliflower
Cauliflower is packed with health benefits. It's loaded with vitamins, minerals and powerful antioxidants that can help protect against chronic illnesses like cancer and heart disease. Plus, it's a great source of fiber for digestive health and can help regulate blood sugar levels. As an added bonus, cauliflower is low in calories, fat and carbohydrates, making it a great choice for weight loss or maintaining a low carb diet. Eating cauliflower can also promote healthy skin and hair due to its high levels of vitamin C, which helps with collagen production.
My Favorite Cauliflower Instant Pot Recipes
Whole Parmesan Crusted Cauliflower Instant Pot
Broccoli and Cheese Riced Cauliflower Casserole
Italian Wedding Soup with Riced Cauliflower
Steamed Cauliflower with Cheddar Cheese Sauce
Instant Pot Steamed Cauliflower Mac and Cheese
Instant Pot Cauliflower Mash
Instant Pot Cauliflower Loaded Potato Soup (My favorite instant pot cauliflower recipe)
What to serve with Cauliflower?
Cooked Cauliflower Instant Pot recipes go wonderfully with Chicken dishes and Pork Dishes when the cauliflower dish itself isn't the main course.
Cauliflower Florets
What is a Cauliflower floret? The florets are the small flower shaped pieces that branch off the main stem of the cauliflower. The head of the cauliflower grows within a package of hard edible delicious leaves that protect the delicate white florets. Check out our Cauliflower Greens recipe for a way to use those delicious greens. If you don’t cook the leaves, do save them in the freezer for the next time you make soup stock in your instant pot.
Steaming Broccoli
You can use the same approach for steaming cauliflower explained in this article to make instant pot steamed broccoli.
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