Instant Pot Cauliflower Mac and Cheese

When a neighbor stops you mid dog-walk to ask if you own an Instant Pot the SAME DAY that three readers email you with a request for Instant Pot recipes, it is official: the Instant Pot is a thing. In my typically tardy fashion, I’m late to the game. Thus, it seems only appropriate that the first Instant Pot recipe I’m sharing involves another food trend for which I was behind schedule, All Things Cauliflower. Instant Pot Cauliflower Mac and Cheese has (belatedly) arrived!

Low carb Instant Pot Cauliflower Mac and Cheese. The BEST mac and cheese I’ve ever had. CREAMY, easy, and healthy, and you can’t taste the veggies! Riced cauliflower mixed with whole wheat pasta, in the best mac and cheese sauce. One of our favorite pressure cooker recipes!

It’s creamy. It’s ultra cheesy. It requires only four minutes of pressure cook time. By the time you finish reading this blog post, you could have an Instant Pot of healthy, cheesy goodness bubbling away.

This Instant Pot mac and cheese recipe also packs a hefty serving of secret cauliflower in every forkful, but I promise you (and any picky toddlers on the premises) won’t be able to detect it.

In fact, my very first taste testers of this Instant Pot Cauliflower Mac and Cheese were two of my best friends and their two-year-old daughter who never, under any circumstances, fails to share her candid opinion. She finished her entire plate and asked for seconds. When I asked her if she knew the secret ingredient, she responded, “Cheese?”

Judge. Jury. Verdict. Creamy, cheesy goodness is all you will taste!

Creamy Instant Pot Mac and Cheese. Evaporated milk, melty cheese, cauliflower and whole wheat pasta make this the BEST mac and cheese I’ve ever had!

After cooking with my Instant Pot for the last week, I honestly cannot believe I waited so long to buy one. I resisted because, despite my love of cooking, I’m a minimalist when it comes to my kitchen appliances. I am loathe to purchase any gadget I’m not absolutely certain that I need, and I wasn’t certain I needed an Instant Pot. Conclusion?

I LOVE IT. Could I survive without it? Sure. Do I want to? No way.

And I’m not alone.

When I posted a video of my shiny new Instant Pot to my Instagram story along with the question, “What should I make?”, I thought I’d receive one or two responses. Um, try 100. You all are ALL ABOUT the Instant Pot. You cook foods I didn’t even know could be made in an Instant Pot. To the talented woman who sent me the photo of the pumpkin bundt cake you baked in yours: I am in awe. Also, please send me that recipe, because YUM. (I’ve since compiled these awesome 15 Healthy Instant Pot Recipes too!)

My very first Instant Pot adventure was an adaptation of a coconut lentil curry (anyone want the recipe?), and I’ve been trying something new in it every night, low(er)-carb cauliflower mac and cheese included.

Low Carb Cheesy Instant Pot Cauliflower Mac and Cheese. The BEST healthy mac and cheese recipe!

How this Cauliflower Mac and Cheese came to life: My friend Kate texted to inform me that the no-dairy dietary restriction she’d been under for the past several months had been lifted. I’d knew immediately that we needed to celebrate with most dairy-iffic meal possible. I recalled an Instant Pot Mac and Cheese recipe that Lindsay had recently posted. I am currently obsessed with all things Instant Pot. Destiny.

The BEST Instant Pot Cauliflower Mac and Cheese. You can’t taste the cauliflower! Easy, healthy, and low carb.

This Instant Pot Cauliflower Mac and Cheese begins with Lindsay’s classic Instant Pot mac and cheese as a base, then takes a few turns, the largest being the addition of the cauliflower. Here’s what you need to know:

You can’t taste the cauliflower. I feel the need to state this clearly. I pinky swear that not one single person at our dinner party was able to detect it and everyone went back for seconds. I love me some cauli but in this Cauliflower Mac and Cheese, it’s an under-the-radar sneak veggie, not an in-your-face “hi, I’m a vegetable” veggie.

Grate that cauli. The finer, the better. I like to do this in my food processor because it’s crazy fast, and fast is what I’m going for when I use my Instant Pot.

Texture. Cauliflower mac and cheese recipes usually call for separately cooking, then pureeing the cauliflower so that it is silky smooth. While I see the benefits, to me, that extra step defeats the entire convenience factor of the Instant Pot. I skipped it and tossed the grated cauliflower right in with the noodles. It didn’t bother me or a single one of my cauliflower mac taste-testers.

Cheese, please. Pick one (or two!) that are fully flavored and super ooey-gooey. Since this Cauliflower Mac and Cheese is on the lighter side, the cheese you choose plays a large role in the flavor. My favorite is sharp white cheddar.

Instant Pot Cauliflower Mac and Cheese. Low carb, creamy, and healthy! Easy pressure cooker recipe that families love.

While I love this Cauliflower Mac and Cheese best straight out of the Instant Pot (a preference I confirmed repeatedly), it’s also prime for gussy-ing up. You can spoon it into a baking dish, top it with Parmesan and breadcrumbs, and pop it in the oven to make a baked macaroni and cheese. For even more flavor variation, try adding other mix-ins after it is cooked. I stirred in chopped, sautéed chicken sausage and fresh tomatoes in one rendition, and it was ??.

Now, I want to know: do you have a favorite Instant Pot recipe? Requests for recipes you’d like to see here? Let me know!

Tools I used to make this Instant Pot Cauliflower Mac and Cheese:

  • This is the Instant Pot I own. As long as you are using a 6-quart pressure cooker, this recipe should work!
  • Food processor (for the quickest-possible cauliflower grating)
Low carb Instant Pot Cauliflower Mac and Cheese. The BEST mac and cheese I’ve ever had. CREAMY, easy, and healthy, and you can’t taste the veggies! Riced cauliflower mixed with whole wheat pasta, in the best mac and cheese sauce. One of our favorite pressure cooker recipes!
4.75 from 16 votes
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Instant Pot Cauliflower Mac and Cheese

Yield: 8 servings, about 12 cups
Total Time:
30 mins
Instant Pot Cauliflower Mac and Cheese. CREAMY, easy, and healthy, and you can’t taste the veggies! Great for easy, healthy dinners.


  • 1 medium/large head cauliflower
  • 16 ounces whole wheat pasta — elbows, shells, rotini, or similar
  • 1 tablespoon unsalted butter
  • 1 teaspoon kosher salt
  • 2 ounces reduced-fat cream cheese
  • 2 cups freshly grated melty flavorful cheese — such as cheddar, gruyere, provolone, fontina, gouda, or a mix, divided (about 8 ounces; I used half extra-sharp white cheddar and half provolone)
  • 8 to 12 ounces 2% evaporated milk
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon black pepper


  1. Prep the cauliflower: Cut the cauliflower into large florets, then shred with the large side of a box grater. For quicker grating, place cut florets in a large food processor fitted with a steel blade, then pulse until the cauliflower resembles small grains of rice. The smaller the pieces of cauliflower, the more it will blend in with the mac and cheese. You will have about 4 cups of riced cauliflower total.
  2. Place the pasta, cauliflower, 3 1/2 cups water, butter, and salt in a 6-quart or larger Instant Pot or pressure cooker. Stir well. Set to cook on high pressure (manual) for 4 minutes.
  3. As soon as the timer goes off, release the steam using the valve on top. Dot the cream cheese in small pieces over the top, then gently stir in the shredded cheese, 8 ounces evaporated milk, garlic powder, and black pepper. If the mac and cheese seems too thick, stir in a little more evaporated milk or water, until your desired consistency is reached. Taste and add additional salt and pepper as desired (I added one generous additional pinch salt). Serve hot.

Recipe Notes

  • To make in a slow cooker (NOTE: I have not yet tried this, so it would be an experiment! This is my best-guess method.): To the slow cooker, add the pasta, cauliflower, 8 ounces evaporated milk, 3 1/2 cups water, salt, garlic powder, and pepper. Cook on low for 3 to 4 hours, until most of the liquid is absorbed. Check periodically and if the noodles seem too dry, add a bit of water as needed. Stir in the shredded cheese and cream cheese. Taste and adjust seasoning as desired.
  • I don't recommend gluten-free pasta, as it breaks down and becomes very gummy.
Course: Main Course
Cuisine: American
Keyword: Easy Instant Pot Dinner, Healthy Mac and Cheese Recipe, Instant Pot Cauliflower Mac and Cheese

Nutrition Information

Amount per serving (1 (of 8), about 1 1/2 generous cups) — Calories: 378, Fat: 13g, Saturated Fat: 7g, Cholesterol: 39mg, Sodium: 451mg, Carbohydrates: 48g, Fiber: 8g, Sugar: 7g, Protein: 18g

Did you try this recipe? I want to see! Follow Well Plated on Instagram, snap a photo, and tag it #wellplated. I love to know what you are making!

This post contains some affiliate links, which means that I make a small commission off items you purchase at no additional cost to you.

About Erin Clarke

I’m fearlessly dedicated to making healthy food taste incredible. Wearer of plaid, travel enthusiast, and firmly convinced that sweets and veggies both deserve a place at the table. MORE ABOUT ERIN…


  1. Ummm, the pumpkin bundt cake recipe if you should ever be granted that…I’ll second that on going up on the blog….love mac/cheese and I do cauliflower “surprises” all the time, nachos, buffalo style…It’s a blank palette waiting to be washed with flavor and color!!!

  2. Thank you for the delightful welcome back to the world of dairy! Clare and I had the leftovers for lunch. Clean plates again! Everyone should make this! Cheesy and delicious, but with a healthy twist from Erin. Now I just need to get an Instant Pot for Christmas . . .

  3. I have a serious obsession with my pressure cooker. I use it in place of many traditional slow cooker recipes. I think it would be really interested to see how a stuffing would work in the pressure cooker!

  4. Can you used riced cauliflower, such as the Trader Joe’s variety? 

  5. hey girl- this looks oh so good! Y’all have a great weekend!

  6. Was going to bring a frittata to the brunch I’m headed to today, but will be bringing this instead!  Just purchased my Instant Pot two weeks ago – loving it as well! My favorite recipe so far is this Beef Stroganoff.

  7. How can 48 grams of Carbs for one serving be Low Carb? 20g per day is my limit.

    • Hi Ce! I wouldn’t consider this low carb across the board, but because the cauliflower does add bulk, it will have fewer carbs bite for bite when compared with regular mac and cheese recipes. If you are limited to 20 carbs a day, I’m afraid this recipe is probably not the best fit, but I hope you can find many others to suit your needs in my recipe index.

  8. I’m torn about getting an instant pot.  Since childhood I have never liked pressure cookers, even though I had and used my mother’s for canning.  I just got a second slow cooker, to use for yogurt and granola, and cook my rice in a regular pot, and steam veggies that way as well.  I have no more room in my cabinets.  The only possible good reason I can think of for an instant pot is that it could speed up cooking, which tends to take me forever.  I’m curious to know how hard it is to adapt recipes to a pressure cooker, since I would not want to give up all my old recipes.

    • Susan, I definitely agree that the cabinets can fill too quickly. If you look online, there’s a number of suggestions for adapting recipes to a pressure cooker, so that might be a good way to start.

  9. You are tempting me to take the plunge and get an instant pot! I also try to keep only my much needed kitchen gadgets. I don’t even have a Kitchen Aid, just an old hand-held. I’ve just been seeing so many awesome instant pot recipes that I’m afraid I may be missing out on something great! Like this cauliflower mac and cheese – which sounds delicious BTW. You had me at cheesy goodness, but add healthy in front of that? YES please!

  10. I made this because I was too lazy to cut up my butternut squash for a soup recipe. I had pre “riced” cauliflower from Trader Joe’s and gemecili noodles. I forgot to throw in the cream cheese but it was still delicious. And I used sharp cheddar. I can only imagine how divine it would be with a fancier cheese!!

    • Susan, I’m so happy you loved the recipe! Thanks for taking time to leave this lovely review. It is so helpful to myself and others considering the recipe!

  11. All right, I’m sure, that I will love this one. As I’m a big cheese lover – in any form basically, I cannot say no to this meal. It’s a little bit too late now to try and prepare it now, so I’ll have to make it tomorrow – maybe even in the morning as I have Mondays as the day off :) Thanks again!

  12. Hi, Looks delish! What would I need to do to make this in the crockpot?

  13. Just made this – delish! Did make some changes. Used about half the amount of evaporated milk…anymore would have been too much. Added a bunch more spices (paprika, garlic, S+P) and frozen peas. Once pressure cook was done we used the sautéed function for a couple min to thicken it up. 

  14. Hi Erin, this looks yummy! Can you tell me why you used evaporated milk? It’s not something that I tend to have in my pantry. Is there something else that I can substitute it for, like almond milk or whole milk?

  15. I just made this tonight for the first time and it is AMAZING! I will never go back to my old way of making mac & cheese. I do not like cauliflower but you were right when you said you can’t even taste it in there. Thank you for this recipe!

    • Heather YAY!!! Isn’t it great when you get a serving of veggies but no one knows? :) Thank YOU for trying the recipe and leaving this great review!

  16. Would it be possible to use frozen rice cauliflower?

    • Hi Stacey, I think that could work! I haven’t tried it myself, but I would recommend thawing/draining it first though to try to remove some of the excess moisture that frozen vegetables can release when reheated.

  17. This is quite delicious with many varieties of cheeses, and adding other Mac and cheese mix ins like bacon, chicken, or jalapeño work great, too. I’m curious, is it possible to make this with just the cauliflower? Cutting out the noodles would help with carbs.

  18. This  was really, really good! Love that there’s a whole cauliflower in here!! And you’re right- totally not detectable!

    • HOORAY Anna, I’m so glad to hear you enjoyed the recipe! Thanks so much for taking the time to leave this wonderful review!

  19. This recipe was great! I had it last night for supper and leftovers for lunch today, yum yum! Will for sure make again.

  20. Yum, Erin, thank you for this delicious recipe! I should’ve read your note about gluten-free pasta as I did use that, but it was still great – just a mushier version ;)

  21. This recipe was SO good- I got my Instant Pot about a month ago, and this is easily the best thing I’ve made in it. Would highly recommend trying (it’s also super quick/easy with a food processor!)

  22. This has quickly become one of my favorite dinners! My husband and I were very excited about how delicious this turned out! I used gouda and sharp cheddar in mine and the taste was amazing. I added some grilled chicken to it and served it with a salad and boom instant dinner. I’m actually making it tonight instead of going out for my favorite burger place for a cheat night, yes it’s that good! 

  23. This turned out like magic. I used cheddar/gruyere and it was wonderful. You don’t really realize there’s cauliflower except for it’s smell. Super easy. The noodles did stick to the bottom a bit but I don’t even care. Magical recipe. Thank you so much. Everyone loves this recipe including my toddler. You rock.

  24. I’d love to try out this recipe, but I keep getting a “burn” error on my Instant Pot every time I try to make it. Any suggestions?

    • Hi CJ, I haven’t had experience getting the burn notice, so I’m afraid I don’t have any advice for this specific recipe, other than to try to make sure there’s nothing stuck to the bottom of the pot before sealing. I hope you’re able to figure it out, and I’m sorry to not have any specific recommendations!

  25. Can I sub whole milk for evaporated? 

    • Hi Liz, I use evaporated because it’s a little thicker, but I think whole milk could be okay. I haven’t tried it myself, but if you decide to experiment I’d love to hear how it goes.

  26. Hi Erin, how would you recommend adding meat protein to this recipe? I just got an instant pot and I’m looking forward to trying this recipe!

    • Hi Dave, I haven’t tested this recipe with an added protein, but I think this would work well as a side dish alongside a protein of your choice. You could also try adding in a cooked, shredded protein (like chicken) after the pressure cooking to warm through with the mac and cheese. If you decide to experiment, I’d love to hear how it goes.

  27. This has become a staple in our household with 2 boys, 5 and 8. I tried it recently with farfalle (forgot to buy elbow macaroni) and it just wasn’t the same. Today I used the Trader Joe’s Cheddar Gruyere blend and added lemon zest and smoked paprika with the other spices, and then we grownups topped ours with canned fire-roasted green chiles and coconut bacon. Sadly we have very little left over for tomorrow!

  28. I followed this recipe to a T and 8oz was WAY too much. It was SO watery. I had to add more cheese and pasta in order to make this recipe “ok.” I personally will not be making this again. Very bland and a pain in the butt to fix. 

    • Hi Jamie, I’m sorry this recipe didn’t work out for you! I didn’t have this problem when I tested it and others have made it successfully, but I know it’s disappointing to try something new and not have it come out, so I truly wish you would have loved this.

  29. I made a gluten free version and it worked!
    I’ve made it in the past and just ate the mushy version. But this time I put the pressure on  LOW for the same four minutes and there was no mush! I followed the rest of the recipe as posted.
    I used Barilla’s gluten free elbows.
    I hope this helps your gf readers!

  30. This recipe sounds amazing! I definitely want to try it! My husband does not like cheese (gasp i know!). Would this reheat okay if i just made it for myself for lunches/dinners during the week?

    • Cheryl, we eat leftover pasta all the time! I think it will be just fine :) Just splash on a bit of water/chicken or veggie broth before you reheat it so it doesn’t dry out.

  31. Yummy! This was great. I made it in my 8-qt Instant Pot and lowered the cooking time to 3 minutes since it takes longer to come to pressure. I like my pasta on the al dente side anyway, so 3 minutes was perfect for me. Will definitely make again! 

  32. Sounds amazing. Can I use full fat everything instead of reduced fat cream cheese and evap milk? Will using regular evaporated milk negatively affect the recipe? Can’t wait to try this! I’m drooling. 

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