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

  5. 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.

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

    Thank you for aharing

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

  9. 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.

      • I believe the nutrition information through Yummly might be listing nutrition info for the whole recipe and not an individual serving otherwise this recipe would definitely NOT qualify as low carb which would be very disappointing as this recipe has become a family and friend favorite.

      • I agree that the Yummly information doesn’t seem accurate for this one. If you scroll through the comments there are a few readers who have shared the information they calculated. You can use cream instead of half and half if you want even less carbs.

  10. 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.

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

  14. 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. 

  15. 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!!! 

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

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

  19. 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.

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