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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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142 comments on “Instant Pot (or Stovetop) Low-Carb Loaded Cauliflower Soup (Video)”

  1. I am planning to try this recipe but instead of using my instant pot I’m going to try making it in my vitamix.

    How?
    Saute onion on stove add to vitamix add the ingredients in step 2 and run until hot. Add in items from step 3 and run a few seconds to combine and serve.

    I’ll do my best to return with how it turned out if it works well perhaps Kalyn can add the instructions for a vitamix as well.

  2. This soup looks delicious, but can you provide nutritional values?  I’m keeping within a specific range of  fat-protein-carb grams each day, and can’t find nutritional values here.  Thank you.

    • 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.

  3. This soup was delicious! Made it as directed, no changes needed. My whole family loved it, even my daughter who snubs veggies!

  4. Just made thia in my instant pot…omg omg omg so good..

    Thank you for aharing

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  6. Total Fat 20.9g 27%
    Saturated Fat 13.1g 65%
    Cholesterol 63mg 21%
    Sodium 1192mg 52%
    Total Carbohydrate 6.8g 2%
    Dietary Fiber 1.6g 6%
    Total Sugars 3.6g
    Protein 9.9g
    Vitamin D 6mcg 30%
    Calcium 235mg 18%
    Iron 1mg 4%
    Potassium 256mg 5%

    • I appreciate the effort Danielle went to. However the nutritional info in Yummly is much different, which illustrates perfectly why I feel it’s so hard to calculate it accurately.

      • If you put it through MyFitnessPal recipe maker, it comes out different, approx 9g Net carbs….
        – So I guess it depends what you calculate it with. – here’s what it came out to below, with a bit more chicken stock (concentrate), and gloved garlic.

        calories 506 (based on 4 servings)

        Total Fat 39 g
        Saturated Fat 17 g
        Monounsaturated Fat 7 g
        Polyunsaturated Fat 1 g
        Trans Fat 0 g
        Cholesterol 83 mg
        Sodium 1157 mg
        Potassium 490 mg
        Total Carbohydrate 13 g
        Dietary Fiber 4 g
        Sugars 6 g
        Protein 15 g 29 %
        Vitamin A 19 %
        Vitamin C 119 %
        Calcium 25 %
        Iron 6 %

      • It won’t let me leave a reply under Danielle’s reply below, but this does illustrate perfectly why I am not anxious to start down the road of calculating nutritional information for more than 2,000 recipes on the site! Often I feel the Yummly information seems pretty close, but they are definitely not always accurate either. I don’t mind at all if people who take the time to calculate want to leave them here, but I can’t guarantee that any of them are accurate.

  7. This looks totally yummy! I’m making this tomorrow!

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  10. This soup was out of this world delicious!!!! I don’t know why I waited so long to make it. Simple ingredients, amazing taste. I forgot to add the heavy cream and it was still so good! Thank you!

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  13. Wondering if you have to blend the cauliflower to thicken, or if you can leave the cauliflower whole like a normal potato soup 

    • I suppose you can keep it whole, but the broth of the soup will be pretty thin. You could scoop out some cauliflower and blend some.Then put the whole pieces back in for a more chunky texture.

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  16. I love that you get right into the recipe. To me there’s nothing more tiring than five paragraphs of mind numbing fluff before the recipe is mentioned. Thanks!

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  19. I just made this with half the cream cheese and almond milk instead of the cream and it was delicious! My husband said it was “amazing”. This is a winner!

  20. Kalyn – I made this recipe for my family tonight. Wow, thank you! It was fabulous! We loved it!

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  24. I just bought 3 qt Insta Pot. I love the ingredients and the feedback is positive. But do I need to cut the recipe in half since you made it in a 6 qt?

    • Inside the pressure cooked there is a “maximum fill” line that shows how full the pressure cooker can be. I’m guessing you might be able to make 2/3 of this recipe before the pressure cooker would be too full, but probably not the full amount. But I don’t know for sure without trying it in a smaller pressure cooker.

  25. Recipe looks amazing! Thanks for the share!

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  28. We made it and loved it so much. Even my 2 year old niece loved it! We added diced ham to the soup as well! Thank you so much!

  29. This looks amazing I will be sure I make this week now the kids are back in school.

  30. I realize this may be a silly question, but how much does this taste like cauliflower? I hate cauliflower, and I hate that I hate it. I WANT to like it for so many reasons, but I don’t. I can stomach a few bites if it’s roasted with nutmeg, or several spoonfools of a “rice” with lots of cliantro and lime…but eventually that cauliflower flavor builds and I’m done. I know taste is subjective, but would you say this still packs a solid cauliflower punch of flavor, or does it all get lost (please) in the rest of the yummies and just serves as a vehicle for the other flavors?

    • It’s kind of hard for me to answer because (obviously) things don’t taste the same to different people. And I like cauliflower quite a bit, so maybe I am not the person to ask. But I would say that the cauliflower taste is definitely in the background here, with all the flavor from bacon, cheese, and sour cream. If you try it, I’d love to know what you think.

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