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• This Instant Pot Cauliflower Recipe Changed My Mind
• Ingredients & Substitutions
• How To Cook Cauliflower In The Instant Pot
• My Recipe Tips
• Serving Ideas
• Instant Pot Cauliflower (Fast & Easy) Recipe card
• Recipe Reviews

This Instant Pot Cauliflower Recipe Changed My Mind

From air fryer cauliflower to cheesy casseroles , cauliflower recipes are kind of my thing. I usually roast cauliflower because I love the flavor, and honestly, steamed cauliflower never really wowed me… until now. A few weeks ago, my oven and air fryer were both full, so I grabbed the Instant Pot and gave it a try. The result? This Instant Pot cauliflower recipe that totally changed my mind. It’s fast, flavorful, and way easier than I expected. Here’s why I love it:

• Perfect crisp-tender texture – I tested a few different sizes and timings to get this just right. It turns out tender but not mushy, and soaks up the seasoning beautifully.
• Fast and hands-off – Once it’s in the Instant Pot, you don’t have to babysit anything. It cooks while you prep the rest of dinner.
• Pantry-friendly ingredients – You only need a handful of basics, like olive oil, lemon juice, and spices. I almost always have everything on hand, and you can totally change up the spices to make it your own.

If you’re looking for a quick, tasty way to cook cauliflower, this is it. Make it with me!

Ingredients & Substitutions

Here I explain the best ingredients for my Instant Pot cauliflower recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Cauliflower – I use a whole head and cut it into medium florets. If you’re in a rush, pre-cut cauliflower works too.
• Olive Oil – Adds flavor and helps the spices coat the cauliflower better. Avocado oil or even melted ghee works if that’s what you have.
• Lemon Juice – Fresh is best, but I used bottled for convenience.
• Seasonings – I keep it simple with paprika , garlic powder , salt, and pepper. You can use smoked paprika instead for extra flavor, or add a pinch of cumin or onion powder if you want to mix things up.
• Fresh Parsley – Totally optional, but I like to add some at the end for a bit of color and freshness. Chopped chives or dill would also be a nice touch.

VARIATION: Season it anyway you like.

• Lemon pepper seasoning – Bright and zesty, with a little kick.
• Cajun seasoning – Adds a bold, spicy flavor that works really well with cauliflower.
• Italian seasoning – For a more herby vibe. Sometimes I mix this with a little garlic powder too.
• Taco seasoning – Gives it a smoky, Tex-Mex twist.

How To Cook Cauliflower In The Instant Pot

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Season. Add the cauliflower to a large bowl and drizzle with the olive oil, lemon juice, and the spices. Toss everything together until it’s well coated.
2. Transfer. Pour the water into your Instant Pot , pop in the steamer basket , and place the cauliflower on top.
3. Cook. Close the lid, turn the valve to Sealing, and hit Pressure Cook. Set it to 0 minutes on high pressure. It will cook while coming to pressure.
4. Quick Release. As soon as it beeps, quick release the steam by turning the valve to Venting. That keeps the Instant Pot cauliflower from getting mushy. I like to sprinkle it with parsley or parmesan cheese.

My Recipe Tips

• Go with medium or large florets for the best texture. I usually cut them to about 1.5 to 2 inches wide and around 2 inches long. Tiny pieces cook too fast and can turn mushy, which is better if you’re making mashed cauliflower , but not ideal for this recipe.
• Don’t forget to add the water at the bottom. I’ve forgotten it before and got that dreaded burn notice. The water creates the steam that cooks the cauliflower, so it’s a must.
• I recommend using a steamer basket for this because it keeps the cauliflower together and makes it easy to lift out. You can use the trivet that comes with the Instant Pot, but some of the smaller pieces might slip through. I use this one that fits perfectly in my 6-quart Instant Pot .
• Yes, 0 minutes is the correct time. The cauliflower cooks as the Instant Pot comes to pressure, and it turns out tender with a little bite. If you like it softer, just cut the florets smaller and they’ll cook more during that time.

Serving Ideas

Not sure what to serve cauliflower in the Instant Pot with? Here are some easy mains:

• Steak – I love serving this with something classic like filet mignon or sirloin steak , but ribeye works great too if you want something extra rich.
• Chicken – You can’t go wrong with pan seared chicken breasts or baked chicken legs . Sometimes I go fancy and make saucy chicken piccata .
• Pork – Instant Pot Cauliflower makes an easy side for seared pork chops or garlic pork tenderloin . And, if you want something impressive, try stuffed pork chops .
• Seafood – While the cauliflower cooks, I usually sear some quick tilapia or flaky cod . If it’s a special night, I’ll go all out with seared scallops or crab stuffed salmon .

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 1 head Cauliflower (cut into medium florets, ~1.5 to 2 inches in diameter and ~2 inches long) ▢
• 2 tbsp Olive oil ▢
• 2 tbsp Lemon juice ▢
• 1/2 tsp Paprika ▢
• 1/2 tsp Garlic powder ▢
• 1/2 tsp Sea salt ▢
• 1/2 tsp Black pepper ▢
• 1 1/2 cups Water ▢
• 1 tbsp Fresh parsley (optional, for garnish) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Place cauliflower florets into a bowl and drizzle with olive oil, lemon juice, paprika, garlic powder, salt, and pepper. Toss to coat.
2. Pour the water into the Instant Pot . Place the steamer insert inside and arrange the cauliflower over it.
3. Close the Instant Pot lid and switch the knob to the Sealing position. Press the Pressure Cook button and set it to 0 (zero) minutes. The Instant Pot will take about 10-12 minutes to come to pressure, and at that point the cauliflower will be done.
4. Use quick release to release pressure by turning the valve to Venting. Wait until steam stops coming out before opening the lid.
5. Serve Instant Pot cauliflower warm, with chopped parsley on top if desired.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size : 1 cup

• Tips: Check out my recipe tips above to help you get perfectly crisp-tender cauliflower every time.
• Serving ideas: See my serving ideas for easy mains to pair with your Instant Pot cauliflower.
• Store: Pop any leftovers into an airtight container and keep them in the fridge for up to 4 days.
• Meal prep: I like making Instant Pot cauliflower ahead of time so it’s ready to go for cauliflower mac and cheese , potato salad , or honestly, any of my cauliflower recipes .
• Reheat: Warm it up in the microwave for a minute or two, giving it a stir halfway so it heats evenly. Or use the oven at 350 degrees F. I skip the Instant Pot here, it turns mushy fast.
• Freeze: Just toss it in a freezer-safe container and freeze for up to 6 months. Let it thaw in the fridge overnight before reheating.
• Note on nutrition info: The optional parsley isn’t included in the nutrition info.

📖 Want more recipes like this? Find this one and many more in my Winter Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Instant Pot Cauliflower

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Instant Pot Cauliflower (Fast & Easy)

My quick and easy Instant Pot cauliflower comes out perfectly tender every time. Just toss it with spices, steam, and serve.

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/instant-pot-cauliflower/

Ingredients

• 1 head Cauliflower (cut into medium florets, ~1.5 to 2 inches in diameter and ~2 inches long)
• 2 tbsp Olive oil
• 2 tbsp Lemon juice
• 1/2 tsp Paprika
• 1/2 tsp Garlic powder
• 1/2 tsp Sea salt
• 1/2 tsp Black pepper
• 1 1/2 cups Water
• 1 tbsp Fresh parsley (optional, for garnish)

Instructions

1. Place cauliflower florets into a bowl and drizzle with olive oil, lemon juice, paprika, garlic powder, salt, and pepper. Toss to coat.
2. Pour the water into the Instant Pot . Place the steamer insert inside and arrange the cauliflower over it.
3. Close the Instant Pot lid and switch the knob to the Sealing position. Press the Pressure Cook button and set it to 0 (zero) minutes. The Instant Pot will take about 10-12 minutes to come to pressure, and at that point the cauliflower will be done.
4. Use quick release to release pressure by turning the valve to Venting. Wait until steam stops coming out before opening the lid.
5. Serve Instant Pot cauliflower warm, with chopped parsley on top if desired.

Maya’s Recipe Notes

Serving size : 1 cup

• Tips: Check out my recipe tips above to help you get perfectly crisp-tender cauliflower every time.
• Serving ideas: See my serving ideas for easy mains to pair with your Instant Pot cauliflower.
• Store: Pop any leftovers into an airtight container and keep them in the fridge for up to 4 days.
• Meal prep: I like making Instant Pot cauliflower ahead of time so it’s ready to go for cauliflower mac and cheese , potato salad , or honestly, any of my cauliflower recipes .
• Reheat: Warm it up in the microwave for a minute or two, giving it a stir halfway so it heats evenly. Or use the oven at 350 degrees F. I skip the Instant Pot here, it turns mushy fast.
• Freeze: Just toss it in a freezer-safe container and freeze for up to 6 months. Let it thaw in the fridge overnight before reheating.
• Note on nutrition info: The optional parsley isn’t included in the nutrition info.

📖 Want more recipes like this? Find this one and many more in my Winter Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)