Instant Pot Low-Carb Loaded Cauliflower Soup (Video)
Instant Pot Low-Carb Loaded Cauliflower Soup is a soup recipe you’ll make over and over, and this tasty soup is even a hit with people who say they don’t like cauliflower!
PIN Instant Pot Low-Carb Loaded Cauliflower Soup to try it later!

Instant Pot Low-Carb Loaded Cauliflower Soup is an amazing dinner idea when it’s cold outside and you want a treat that won’t remotely make you think about carbs! And even people who are normally cauliflower avoiders will enjoy this delicious low-carb soup!
When I created this recipe with my niece Kara, we absolutely could not wait to share it with you! And now that it’s several years later and this recipe has turned into one of the most popular recipes ever on Kalyn’s Kitchen, both Kara and I still make it regularly, so today I’m reminding you about this tasty soup for Friday Favorites. And it’s just in time for serious soup weather, are you ready for that?
We made the soup in my 6 Quart Instant Pot (affiliate link) and our only regret was that we hadn’t made a bigger batch. If you have an 8 Quart Instant Pot (affiliate link) you could double the recipe for Instant Pot Loaded Cauliflower Soup if you’d like. 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.
How to Make Instant Pot Low-Carb Loaded Cauliflower Soup:
(Scroll down for complete printable recipe with nutritional information.)
- 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 cream (or use milk or half and half), as well as the additional cheese, sour cream, crumbled bacon, and sliced green onions for toppings.
- Turn the Instant Pot to KEEP WARM setting and use an immersion blender (affiliate link) 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.)
- 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 as desired.
This soup is guaranteed to be a hit, and many readers have reported that family members who “don’t like cauliflower” have gobbled it up.
More Low-Carb Soup Recipes You Might Like:
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
50 AMAZING Low-Carb Instant Pot Soup Recipes!
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!
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Instant Pot Low-Carb Loaded Cauliflower Soup is a soup recipe you'll make over and over, and this tasty soup is even a hit with people who say they don't like cauliflower! Equipment: I made this soup in my 6 quart Instant Pot (affiliate link). Look at the end of the recipe if you'd prefer to just make the soup in a pan on the stove. Nutritional information doesn't include toppings since it's hard to calculate which ones and how much people will add. This recipe was created by Kalyn and Kara, after reviewing my recipe for Low-Carb Cauliflower and Mushroom Pressure Cooker Soup with Parmesan. Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations. (The nutritional info for this recipe doesn't include the optional toppings.)
Instant Pot (or Stovetop) Low-Carb Loaded Cauliflower Soup
Ingredients
Topping Ingredients:
Instructions
Stovetop Directions:
Notes
Nutrition Information:
Yield:
6
Serving Size:
1
Amount Per Serving:
Calories: 360Total Fat: 27.4gSaturated Fat: 15.4gUnsaturated Fat: 9gCholesterol: 77.6mgSodium: 881mgCarbohydrates: 9.7gFiber: 3.4gSugar: 6.8gProtein: 17g
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 Pressure Cooker Recipes to 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.
252 Comments on “Instant Pot Low-Carb Loaded Cauliflower Soup (Video)”
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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!
So glad you liked it!
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.
Glad you enjoyed it. Interesting, I didn’t even notice the smell!
This soup is AWESOME! I made it exactly the way it is directed. Thanks for such a easy great tasting recipe.
So glad you liked it!
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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.
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Excellent! This was my first recipe with my Instant Pot and it is delicious!
Glad you enjoyed it!
Can you freeze???
I am guessing you can but I haven’t ever had any left to try it! Love to hear how it works if you do.
Made it tonight. So good! Thank you. I’ll post a pic and link to your recipe on my instagram
@cynikalkat
Thanks for the Instagram shout-out! Glad you enjoyed it!
I made this for me and my husband and he was astounded that it wasn’t potatoes! This is so delicious!
So glad you enjoyed it!
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Loved this soup! Honestly, the best soup I’ve had in many years!
So glad you enjoyed it!
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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!
So glad you enjoyed it!
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…
Thanks Donna, good to know it will work!
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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.
I made it this way too. About 7c cauliflower rice. After i finished I Realizd i forgot the milk or half n half. Still amazing.
I love you guys testing variations for me!