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Kalyn's Kitchen

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! Use Pressure Cooker Recipes to find more recipes like this one.

Click here to PIN 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!

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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.

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How to Make Instant Pot Low-Carb Loaded Cauliflower Soup:

(This is just a summary of the steps; scroll down for complete recipe.)

  1. Chop up the onion and the cauliflower.
  2. Melt butter or heat oil in the instant pot on the SAUTE setting and cook onions for 2-3 minutes.
  3. Then add the chopped cauliflower, chicken stock, garlic powder, and salt.
  4. Lock the lid, use the MANUAL setting and cook on HIGH PRESSURE for 5 minutes. Quick release the pressure.
  5. 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.
  6. Turn the Instant Pot to KEEP WARM setting and use an immersion blender (affiliate link) to puree the soup to your desired consistency.
  7. 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).
  8. Add the cheese and cream cheese, let it melt, and stir to combine.
  9. 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.)
  10. 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.

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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!

Love Your Instant Pot?

Check out my growing collection of Pressure Cooker or Instant Pot Recipes!

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

Instant Pot Low-Carb Loaded Cauliflower Soup is a soup recipe I make over and over, and this tasty soup is also Keto, low-glycemic, gluten-free, and can be South Beach Diet friendly.

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 (affiliate link) 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.)
  5. 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.
  6. 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 (affiliate link) but of course you can use another Electric Pressure Cooker (affiliate link) or a stovetop pressure cooker (affiliate link) 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 ©
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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 this nutrition analyzer, 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.

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229 comments on “Instant Pot Low-Carb Loaded Cauliflower Soup (Video)”

  1. Pingback: My Favorite Quick-and-Easy Low-Carb Dinners - Counter Earth

  2. 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!

  3. 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.

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

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

  6. 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.

  7. Pingback: Instant Pot Soup Recipes To Keep You Warm This Winter | Happy Brown House

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

  9. Can you freeze???

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

    @cynikalkat

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

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

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

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

  15. Pingback: The BEST Instant Pot Soup Recipes - Slow Cooker or Pressure Cooker

  16. 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!

  17. 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…

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  19. Pingback: Instant Pot Soups To Add to The Menu – user's Blog!

  20. 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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