Instant pot squid with cauliflower and spinach is a light but deeply satisfying one-pot meal for busy nights. Tender squid, earthy spinach, and hearty cauliflower simmer in a fragrant broth of garlic, rosemary, and thyme, then come together in about 35 minutes. It's restaurant-quality seafood without the fuss, and the whole pot stays low-carb.
Craving a taste of the Mediterranean but short on time? This Instant Pot Squid with Cauliflower and Spinach is your answer! It’s a wonderfully light yet satisfying dish that brings together tender squid, earthy spinach, and hearty cauliflower in a fragrant, herby broth. Forget complicated seafood recipes; this one-pot wonder is perfect for a busy weeknight, delivering a restaurant-quality, low-carb meal in just 35 minutes. Let’s get cooking!
Ingredients
• 1 lb / 450g squid rings, frozen
• 1 lb / 450g fresh spinach, torn
• 2 cups / 200g (7.1 oz) cauliflower, roughly chopped
• 4 tbsp / 60ml extra virgin olive oil, divided
• 2 tbsp / 30ml fresh lemon juice
• 1 tsp / 5g (0.18 oz) garlic paste
• 1 tsp / 1g (0.04 oz) dried rosemary, crushed
• 2 fresh thyme sprigs
• 1 tsp / 6g (0.21 oz) sea salt, or to taste
• 1 cup / 240ml water or fish stock
Instructions
1. Directions
2. Thaw the squid rings by placing them in a bowl of warm water for 10-15 minutes. Drain thoroughly in a colander and set aside.
3. Select the ‘’Sauté’’ function on your Instant Pot. Add 2 tbsp (30 ml) of olive oil. Once shimmering, add the garlic paste and rosemary, and stir-fry for 1 minute until fragrant. Add the spinach and a pinch of salt, cooking for 3-4 minutes until wilted. Remove spinach and set aside.
4. Add the remaining 2 tbsp (30 ml) of olive oil to the pot. Add the chopped cauliflower in an even layer, then top with the squid rings. Drizzle with lemon juice, sprinkle with salt, add the thyme sprigs, and pour in the water or fish stock.
5. Secure the lid and set the steam release to ‘’Sealing’’. Pressure cook on HIGH for 9 minutes.
6. When the cooking time is complete, perform a quick pressure release by carefully moving the valve to the ‘’Venting’’ position.
7. Once the pin has dropped, open the pot. Stir the reserved wilted spinach back into the mixture. Taste and adjust seasoning if desired.
8. Serve hot and enjoy immediately.
Nutritional Information
• (Per Serving)
• Calories: 353
• Total Fat: 21.5g
• Net Carbs: 8.9g (0.31 oz)
• Protein: 29.3g
• Fiber: 5g
Pro Tips
• For a spicy kick, add 1/4 teaspoon (20 ml / 0.7 fl oz) of red pepper flakes along with the garlic and rosemary.
• To prevent rubbery squid, it is crucial to use the quick release method as soon as the cooking time is up. Do not let it natural release.
• Swap the cauliflower for 1 lb (454 g) of baby potatoes, quartered, for a more traditional pairing. Note that this will increase the carb count.
• For a richer broth, deglaze the pot with a splash of dry white wine (about 1/4 cup / 960 ml) after sautéing the garlic, scraping up any browned bits before adding the other .
FAQ
Q: How do you keep squid from getting rubbery in the Instant Pot
A: To prevent rubbery squid, it is crucial to use the quick pressure release method as soon as the cooking time is complete. Do not let the Instant Pot release pressure naturally.
Q: Is this Instant Pot squid recipe low-carb
A: Yes, this is a fantastic low-carb meal. Each serving contains only 8.9g (0.31 oz) of net carbs, making it suitable for a keto-friendly diet.
Q: Can I use fresh squid instead of frozen
A: Yes, you can use fresh squid for this recipe. If using fresh, simply skip the first step of thawing the squid in warm water.
Q: What can I substitute for cauliflower in this recipe
A: For a more traditional pairing, you can swap the cauliflower for 1 lb (454 g) of quartered baby potatoes. Please note that this substitution will increase the overall carbohydrate count of the dish.
Pro Tips
- Thaw the frozen squid rings in a bowl of warm water for 10-15 minutes and drain them thoroughly in a colander — extra water would dilute the broth.
- Quick release the pressure the moment the cooking time is up; a natural release keeps the squid cooking and turns it rubbery.
- Wilt the spinach separately on the sauté setting and stir it back in only at the end so it stays vibrant and tender instead of overcooked.
- For a spicy kick, add 1/4 teaspoon of red pepper flakes along with the garlic and rosemary — it warms the broth without touching the carb count.
- Deglaze the pot with a splash of dry white wine after sautéing the garlic, scraping up the browned bits, for a richer, more layered broth.
Frequently Asked Questions
How do I keep the squid from turning rubbery?
Two things matter: thaw and drain the rings well before cooking, and use a quick pressure release as soon as the timer ends. Don't let the pot sit on natural release, since the residual heat keeps tightening the squid.
Is this squid and cauliflower dish keto-friendly?
Yes — each serving has about 8.9g carbs with 29.3g protein and 21.5g fat. Cauliflower keeps the pot hearty without the carb load of potatoes or rice.
Can I make this dish ahead of time?
It's best served hot and fresh, since squid toughens on reheating. If you must, cook it fully, cool it quickly, and rewarm gently just until hot — the cauliflower and spinach hold up well, so gentle reheating is the key.
What can I use instead of fish stock?
Plain water works perfectly well here — the recipe calls for either. The olive oil, garlic, rosemary, thyme, and lemon juice carry plenty of flavor on their own.
Recipe card below.
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Instant Pot Squid with Cauliflower and Spinach
Ingredients
Method
- Directions
- Thaw the squid rings by placing them in a bowl of warm water for 10-15 minutes.
- Drain thoroughly in a colander and set aside.
- Select the ‘’Sauté’’ function on your Instant Pot.
- Add 2 tbsp (30 ml) of olive oil.
- Once shimmering, add the garlic paste and rosemary, and stir-fry for 1 minute until fragrant.
- Add the spinach and a pinch of salt, cooking for 3-4 minutes until wilted.
- Remove spinach and set aside.
- Add the remaining 2 tbsp (30 ml) of olive oil to the pot.
- Add the chopped cauliflower in an even layer, then top with the squid rings.
- Drizzle with lemon juice, sprinkle with salt, add the thyme sprigs, and pour in the water or fish stock.
- Secure the lid and set the steam release to ‘’Sealing’’. Pressure cook on HIGH for 9 minutes.
- When the cooking time is complete, perform a quick pressure release by carefully moving the valve to the ‘’Venting’’ position.
- Once the pin has dropped, open the pot.
- Stir the reserved wilted spinach back into the mixture.
- Taste and adjust seasoning if desired.
- Serve hot and enjoy immediately.
