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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.

See how 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:

(Scroll down for complete printable recipe with nutritional information.)

  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 cream (or use milk or 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 as desired.

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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 (or Stovetop) Low-Carb Loaded Cauliflower Soup 

Yield 6 servings
Prep Time 25 minutes
Cook Time 5 minutes
Total Time 30 minutes

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!

Ingredients

  • 1/2 onion, chopped small
  • 2 T butter or olive oil
  • 1 large head of cauliflower, trimmed and coarsely chopped.
  • 3 cups chicken stock, 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 extra sharp cheddar cheese
  • 1/2 cup half and half (or use heavy cream or milk if you prefer)

Topping Ingredients:

  • extra grated sharp cheddar or extra sharp cheddar cheese (optional)
  • sour cream (optional)
  • 8-10 strips bacon, cooked crisp and crumbled (optional)
  • thinly sliced green onions (optional)

Instructions

  1. Peel onion and chop into small pieces.
  2. Cut away the leaves of the cauliflower and some of the stem, keeping the core part. Coarsely chop cauliflower into pieces.
  3. Turn Instant Pot or pressure cooker to SAUTE and melt the butter; then add the onion and cook 2-3 minutes.
  4. Then add the chopped cauliflower, chicken stock, garlic powder, and salt.
  5. Lock the lid, use the MANUAL setting and cook on HIGH PRESSURE for 5 minutes.
  6. Quick release the pressure.
  7. 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.
  8. 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.)
  9. 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.)
  10. 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.
  11. Add the grated cheese and cream cheese cubes and let them melt, then stir to combine.
  12. Add the half and half (or heavy cream or milk) heat through, and season with salt and fresh-ground black pepper. (Taste before you add more salt.)
  13. 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.
  3. Then add the chopped cauliflower, chicken stock, garlic powder, and salt.
  4. Bring to a boil, then turn heat to medium-low and simmer until the cauliflower is very soft, probably 20-30 minutes.
  5. 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.
  6. Turn heat to low, add the grated cheese and cream cheese cubes and let them melt, then stir to combine.
  7. Add the half and half (or heavy cream or milk) and heat through, and season with salt and fresh-ground black pepper. (Taste before you add more salt.)
  8. Serve hot, with grated cheese, sour cream, crumbled bacon, and green onion to add at the table as desired.

Notes

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:

Yield:

6

Serving Size:

1

Amount Per Serving: Calories: 360 Total Fat: 27.4g Saturated Fat: 15.4g Unsaturated Fat: 9g Cholesterol: 77.6mg Sodium: 881mg Carbohydrates: 9.7g Fiber: 3.4g Sugar: 6.8g Protein: 17g
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.)

I'd love to see your pictures if you make this recipe. Share on social media with the hashtag #kalynskitchen so I can see how it turned out for you!

thumbnail photo for Instant Pot Low-Carb Loaded Cauliflower Soup

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.

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    233 Comments on “Instant Pot Low-Carb Loaded Cauliflower Soup (Video)”

  1. 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.

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

  3. 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!

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  6. Recipe looks amazing! Thanks for the share!

  7. 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.

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

  12. 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!

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  15. 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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  18. 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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