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Instant Pot (or Stovetop) Low-Carb Loaded Cauliflower Soup (Video)

This Instant Pot Low-Carb Loaded Cauliflower Soup is a soup recipe I’ll make over and over, and this tasty soup is also Keto, low-glycemic, gluten-free, and can be South Beach Diet friendly. Use the Recipes-by-Diet-Type Index to find more recipes like this one.

Click here to PIN this delicious Instant Pot Low-Carb Loaded Cauliflower Soup.

Watch the video to see if you’d like to make Instant Pot Low-Carb Loaded Cauliflower Soup!

Instant Pot (or Stovetop) Low-Carb Loaded Cauliflower Soup found on KalynsKitchen.com.

Even though I try to share lots of low-carb Super Bowl Recipes, I know some of you definitely had some carb-loaded foods while you were watching the game, am I right? Personally I find special occasions like that to be the hardest time to practice carb-conscious eating, and my family is (cough) not known for bringing low-carb options when I’m hosting either, which I was yesterday.

So if you’re thinking about getting back on track today, I have a real treat for you. This Instant Pot Low-Carb Loaded Cauliflower Soup was absolutely amazing; I promise you that no one will think about low-carb diets while they’re eating this soup.

Kara and I created this recipe just last week, but I couldn’t wait to share it with you! We started by looking at my recipe for Low-Carb Cauliflower and Mushroom Pressure Cooker Soup with Parmesan and just adapted it into a creamy cauliflower soup topped with cheese, sour cream, bacon, and sliced green onions.

Our only regret was that we hadn’t made a bigger batch, and even with the 6 quart Instant Pot that I have, you could definitely double the recipe for Instant Pot Loaded Cauliflower Soup if you’d like. And of course you can use a stovetop pressure cooker or another Electric Pressure Cooker if that’s what you have. For those who haven’t caught the Instant Pot fever just yet, I’m going to give stovetop direction as well, because this soup would be super simple to make on the stove.

Love Your Instant Pot?
Check out my growing collection of Pressure Cooker or Instant Pot RecipesFind more Pressure Cooker/Slow Cooker Recipes on my other site!

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50 AMAZING Low-Carb Instant Pot Soup Recipes!

Instant Pot (or Stovetop) Low-Carb Loaded Cauliflower Soup found on KalynsKitchen.com.

Chop up the onion and the cauliflower. Melt butter or heat oil in the instant pot on the SAUTE setting and cook onions for 2-3 minutes. Then add the chopped cauliflower, chicken stock, garlic powder, and salt. Lock the lid, use the MANUAL setting and cook on HIGH PRESSURE for 5 minutes. Quick release the pressure. While the soup cooks, prepare the cream cheese cubes, grated sharp cheddar, and half and half, as well as the additional cheese, sour cream, crumbled bacon, and sliced green onions for toppings.

Instant Pot (or Stovetop) Low-Carb Loaded Cauliflower Soup found on KalynsKitchen.com.

Turn the Instant Pot to KEEP WARM setting and use an immersion blender to puree the soup to your desired consistency. Check to see if you want to add a little more chicken stock to thin the soup (or reduce the liquid on the SAUTE setting if it’s too thin). Add the cheese and cream cheese, let it melt, and stir to combine. Then stir in the half and half, heat through, and season to taste with salt and fresh-ground black pepper. (Taste before you add more salt.)

Instant Pot (or Stovetop) Low-Carb Loaded Cauliflower Soup found on KalynsKitchen.com.

Serve Instant Pot Low-Carb Loaded Cauliflower Soup hot with grated cheese, sour cream, crumbled bacon, and sliced green onions to add at the table.

More Low-Carb Soup On Kalyn’s Kitchen:

The BEST Low-Carb Instant Pot Soup Recipes
Instant Pot Low-Carb Goulash Soup with Ground Beef and Peppers
The Top Ten Low-Carb Soup Recipes on Kalyn’s Kitchen
Instant Pot Low-Carb Soup with Ground Beef, Green Beans, and Tomatoes

Weekend Food Prep:

This recipe has been added to a new category called Weekend Food Prep  to help you find recipes you can prep or cook on the weekend and eat during the week!

Instant Pot (or Stovetop) Low-Carb Loaded Cauliflower Soup 

Ingredients:

  • 1/2 onion, chopped small
  • 2 T butter or olive oil
  • 1 large head of cauliflower, leaves and stem removed and the rest coarsely chopped. (About 7-8 cups chopped cauliflower. You can use the core.)
  • 3 cups (24 oz.) chicken stock (I would use flavorful homemade chicken stock, or chicken stock from a carton) plus a little more to thin soup if needed
  • 1 tsp. garlic powder
  • 1 tsp. kosher salt
  • 4 oz. cream cheese, cut into cubes
  • 1 cup grated sharp or extra sharp cheddar cheese (We used a mix of cheeses, but next time Kara and I agreed we would use mostly extra sharp cheddar.)
  • 1/2 cup half and half, cream, or milk

Topping Ingredients:

  • extra grated sharp cheddar or extra sharp cheddar cheese
  • sour cream
  • 8-10 strips bacon, cooked crisp and crumbled (We used pre-cooked bacon and cooked it in the microwave.)
  • thinly sliced green onions

Directions:

  1. Peel onion and chop into small pieces. Cut away the leaves of the cauliflower and some of the stem, keeping the core part. Coarsely chop cauliflower into pieces.
  2. Turn Instant Pot or pressure cooker to SAUTE and melt the butter; then add the onion and cook 2-3 minutes. Then add the chopped cauliflower, chicken stock, garlic powder, and salt. Lock the lid, use the MANUAL setting and cook on HIGH PRESSURE for 5 minutes. Quick release the pressure.
  3. While the soup cooks, prepare the cream cheese cubes, grated sharp cheddar, and half and half. Also cook and crumble the bacon, dish up sour some sour cream and extra grated cheese, and slice the green onions for toppings. (I used pre-cooked bacon that I crisped in the microwave and blotted off the extra fat.)
  4. Check to make sure the cauliflower is very tender; then turn the Instant Pot to KEEP WARM (use simmer or low for other pressure cookers.)  Use an immersion blender, blender, or food processor to puree the soup. (I highly recommend using an immersion blender to puree the soup in the pressure cooker if you have one. Be very careful with the hot liquid if you remove it to a blender or food processor to puree.) Check the thickness of the soup and add more stock if you want it thinner or simmer a little to reduce if it seems too thin.
  5. Add the grated cheese and cream cheese cubes and let them melt, then stir to combine. Add the half and half, heat through, and season with salt and fresh-ground black pepper. (Taste before you add more salt.) Serve hot, with grated cheese, sour cream, crumbled bacon, and green onion to add at the table

Stovetop Directions:

  1. Prepare ingredients as described above, but use 3 1/2 cups chicken stock for stovetop version. Use a heavy dutch-oven type pan that will hold all the ingredients.
  2. Heat butter or oil in the dutch oven, add the onion, cook 2-3 minutes. Then add the chopped cauliflower, chicken stock, garlic powder, and salt. Bring to a boil, then turn heat to medium-low and simmer until the cauliflower is very soft, probably 20-30 minutes. Puree soup as above, and check the amount of liquid. If it’s too thick add a little more stock and if it seems thin, cook a few minutes more to evaporate some of the liquid.
  3. Turn heat to low, add the grated cheese and cream cheese cubes and let them melt, then stir to combine. Add the half and half, heat through, and season with salt and fresh-ground black pepper. (Taste before you add more salt.) Serve hot, with grated cheese, sour cream, crumbled bacon, and green onion to add at the table.

Notes:

Equipment: I made this soup in my 6 quart Instant Pot but of course you can use another Electric Pressure Cooker or a stovetop pressure cooker if that’s what you have. And look at the end of the recipe if you’d prefer to just make the soup in a pan on the stove.

This recipe was created by Kalyn and Kara, after reviewing my recipe for Low-Carb Cauliflower and Mushroom Pressure Cooker Soup with Parmesan.

All images and text ©
Instant Pot (or Stovetop) Low-Carb Loaded Cauliflower Soup found on KalynsKitchen.com.

Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
Instant Pot Loaded Cauliflower Soup is great for low-carb or low-glycemic diets. However if you’re strictly following the South Beach Diet you’ll want to use lower-fat dairy products, use olive oil instead of butter, and maybe limit the amount of bacon or use turkey bacon.

Find More Recipes Like This One:
Use the Recipes by Diet Type photo index pages to find more recipes suitable for a specific eating plan. Or Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.

Nutritional Information?
If you want nutritional information for a recipe, I recommend entering the recipe into Calorie Count, which will calculate it for you. Or if you’re a member of Yummly, you can use the Yum button on my site to save the recipe and see the nutritional information there.

Instant Pot (or Stovetop) Low-Carb Loaded Cauliflower Soup found on KalynsKitchen.com.
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131 comments on “Instant Pot (or Stovetop) Low-Carb Loaded Cauliflower Soup (Video)”

  1. I must just be missing it, but how much half and half?

    • Oops, I guess that is what happens on a day I try to quickly write up a recipe while I'm getting ready for a Superbowl Party. So Sorry, should be 1/2 cup. I will fix right now!

  2. Even though it's cauliflower (not my favorite!), I have to try any soup that has this much cheese. And I love to use my Instant Pot, so thanks for creating a recipe for it.

  3. Hi Ms Kalyn! I've followed you for years, and have enjoyed every moment. I've been looking for the "yum" button on your page and can't find it. Where is it??? "Or if you're a member of Yummly, you can use the Yum button on my site to save the recipe and see the nutritional information" Thanks!

    • Hi Em, so glad you are enjoying the recipes! The YUM button is at the top of the post, in the row of buttons that starts with Pinterest. I think you might have to sign up at Yummly.com (or maybe it will prompt you to sign up the first time you click it.) I will warn you that the Yummly nutritional info isn't always 100% correct, but usually it's good.

  4. Thanks for share the recipes. I want to try it..

  5. Will made it tomorrow for dinner, It looks and sounds good!

  6. Just visited your website. Nice healthy food. I usually look to whitefish for low carb diets, but your suggestions are great. Thank you for sharing.

  7. I'm so glad I followed your advice to make a double batch. So, so good!

  8. Has anyone tried it with frozen cauliflower instead of fresh? It is hard to get fresh cauliflower this time of year that is affordable…

  9. Quick question… when you say quick release the pressure, do you mean to cook and then quick release or have it on the quick release setting while it cooks? Newbie IP user here ???

  10. I just discovered your site, and find so many recipes that I want to try out, thank you so much. I do have a question here, can I use heavy cream instead of the half&half, because I never use this, and I always have heavy cream in my fridge.

  11. My hubby and I are camping in MI right now and I've saved this recipe to try on this trip! It's cool outside and today is a good day for soup! It's in my IP right now…cannot wait to have it soon!

  12. We made this tonight and it was amazing! Thank you so much.

  13. I do not have an instant pot or a pressure cooker,but I do have a vitamix blender and this recipe was awesome cooked in my vitamix blender.

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  15. Have you trie freezing this? 
    I have an upcoming procedure and need soft foods. I was hoping to be able to freeze and thaw out when I needed it! 
    Thank you! 

  16. Pingback: Instant Pot (or Stovetop) Low-Carb Loaded Cauliflower Soup – Kalyn’s Kitchen – Cekarm66

  17. All of your recipes look so yummy! Thank you for explaining the steps in detail! Thank you for sharing this recipe!

  18. Made a 1/2 batch of the recipe as directed (with milk) on the stove top and pureed it my my Vitamix before transferring back to stovetop. It was really good! Very easy to make and the directions are easily followed.

    Very similar flavor profile to potato soup but with a better, silky texture (I like cauliflower 100xs more than potatoes anyway). Thanks for the new recipe-it’s being added to my rotation!

  19. Wow! Made this soup exactly as written. So good and so flavourful! 

  20. This is SO yummy!  I decided to brown the bacon in the pot so I could have the additional flavor from the bacon fat to sauté the veggies in….a great comforting pot of soup!  Thanks!

  21. Hello, can you use the frozen riced cauliflower?

    • I haven’t tried that, but I’m guessing it will work. Not sure how much riced cauliflower is equal to a large head of cauliflower though. Maybe about 4 cups, since there’s no air spaces compared to a cup of chopped cauliflower. I’d love to hear how this works if you try it. I think you might not even need to puree with the riced cauliflower!

    • I did use frozen riced cauliflower….threw it in frozen….used 6 cups it worked great…used the same 5 minute cook time.

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  24. This soup is delicious ….I did use the frozen riced cauliflower I used 6 cups and it worked out perfectly….I used the cooking time as stated in the recipe….Thank you for a great low carb recipe. Oh and I used Smoked Gouda because thats what I had…

  25. I am a cream cheese-a-holic! I ended up using a whole pack of cream cheese. So creamy! It gave me an idea for a future recipe. Thank you for sharing!

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  27. Loved this soup! Honestly, the best soup I’ve had in many years!

  28. Pingback: 50 AMAZING Low Carb Instant Pot Soup Recipes - Slow Cooker or Pressure Cooker

  29. Pingback: Day in the Life of a Keto Vegetarian – My Keto Story

  30. I made this for me and my husband and he was astounded that it wasn’t potatoes! This is so delicious!

  31. Made it tonight. So good! Thank you. I’ll post a pic and link to your recipe on my instagram

    @cynikalkat

  32. Can you freeze???

  33. Excellent!   This was my first recipe with my Instant Pot and it is delicious!

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  35. Does this really have 65g of fat? 😱 I mean, I’m on the keto diet so it’s okay. It just seems like a lot. Is that accurate? That’s what it has on Yummly 

    • Unfortunately Yummly is not always accurate, which illustrates perfectly why I don’t want to try to calculate nutritional information. But I seriously can’t imagine it’s that high.

  36. Pingback: 13 Homemade Healthy Soup Recipes Made in the Instant Pot

  37. This soup is AWESOME!  I made it exactly the way it is directed.  Thanks for such a easy great tasting recipe.  

  38. This soup was so tasty. I have to admit I had my doubts when it was cooking in pressure cooker. It smelled so bad. I think everyone was afraid to taste it. I gave a bowl of plain soup to my DH. He said it was so good he didn’t want the toppings. I took it and added all but the sour cream and gave it back to him. He said it was amazing. Thank you for all your delicious recipes.

  39. Delicious! Made it for dinner tonight. This is the best cauliflower-sub-for-potato recipe I’ve tried. I prepared in a large stockpot. Drained the cauliflower before putting it in the food processor. (Couldn’t find my immersion blender.) Saved the stock and added it a little at a time after pureeing until I had the consistency I wanted. Thank you for sharing!

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  42. I would love the nutritional value on this recipe.

    • I have over 2000 recipes on the site and spend 6-8 hours most days working on the blog. I’m not able to provide nutritional information for the recipes for several reasons, including the additional time it takes, the difficulty in doing it accurately, and the sheer number of recipes on my site. If you look after the recipe itself, I give two links (where it says “Nutritional Information”) for suggestions of two ways to get that information.

      I just can’t edit over 2,000 recipes to add that info, and I know once I do it on one recipe people will expect to see it on every recipe.

  43. Does the recipe and directions remain the same with a soup pot on top of the stove?

  44. This was amazing I had not chicken only beef or was still perfect….even my anti keto hubby loved it woohoo…thanks for sharing !!

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  46. Hi!!! I just started a low Carb Diet and I’m in love with this recipe but I have Lymphocitic Colitis and can not have garlic or onion. What do you recommend for substitution? I can not have onion or garlic seasoning or anything with onion or garlic in it. Thanks so much for any help!!! 

  47. Hi everyone. I’d really like to ‘hear’ more from the people that have actually made this dish, What if anything they would change…opinions after making the dish  as well as any other of Kalyn’s fab recipes. 

  48. This soup is awesome!!! My family asked when are we making this again. Thank you. 

  49. Pingback: 25 Low-Carb Instant Pot Recipes You'll Wish You Knew About Sooner

  50. Just wondering why you don’t post the Nutritional information since you say it’s low carb.

    • I have over 2000 recipes on the site and spend 6-8 hours most days working on the blog. I’m not able to provide nutritional information for the recipes for several reasons, including the additional time it takes, the difficulty in doing it accurately, and the sheer number of recipes on my site. If you look after the recipe itself, I give two links (where it says “Nutritional Information”) for suggestions of two ways to get that information.

      I just can’t edit over 2,000 recipes to add that info, and I know once I do it on one recipe people will expect to see it on every recipe.

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