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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:

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

close-up photo for Instant Pot Low-Carb Loaded Cauliflower Soup

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.

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.

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: 590 Total Fat: 47g Saturated Fat: 24g Unsaturated Fat: 19g Cholesterol: 124mg Sodium: 1472mg Carbohydrates: 10g Fiber: 4g Sugar: 7g Protein: 26g
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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    229 Comments on “Instant Pot Low-Carb Loaded Cauliflower Soup (Video)”

  1. I have been referred to your recipes more than once, but I can’t partake because of the nutritional values… I’m not a dietitian and when I enter them into any of the recipe analysers it frequently doesn’t find the ingredients you list (even this recipe and the link you provide, that analyser gets only about half the ingredients). Once I have a better method of nutritional values I might be able to actually make these. For now tho, when I get a nommy recipe and see your blog address, I just know to not even torture myself :\

    • Sorry you feel that way. Many thousands of people per day use the recipes so I guess some people are ableist to make it work. But unfortunately I can’t snap my fingers and have that information.

      More than a year ago I switched my site to WordPress, which created the need to edit by hand to add more than 2,000 recipes to the preferred format for google. I have been working on that (with three assistants) for more than a year, so there is no possibility of me being able to calculate nutritional information until that project is completed. And I know that once I start doing nutrition info on one recipe people will expect to see it on every recipe, which is why I have decided to keep these two projects completely separate.

      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. That’s all I am able to do at this time.

  2. Pingback: 20 Easy Low Carb and Keto Soup Recipes - Butter Together Kitchen

  3. Can you use frozen cauliflower. If so, would there need to be any changes in instruction. Just curious is you have done this.

    • I haven’t made it with frozen cauliflower but the cooking time will definitely less. Scroll through the comments and there might be people who have made it that way.

  4. This was amazing. If you are hesitant to try this, please just make it. I do like Cauliflower, but this really gave me a baked potato soup fix. Thanks for the recipe!

  5. I have made a few cauliflower soup recipes and this one is the absolute best! The seasoning, texture and creaminess is spot on!! It’s SO good! This is now my go to recipe!

  6. Can this be frozen ? I meal prep and freeze a lot of my meals.

  7. I love soup, especially during the cold weather. My daughter, though, loves it the whole year round. I’e taken note of this recipe and will try this tonight. Thanks!

  8. Pingback: 30 Easy Keto Instant Pot Recipes for the Family - Butter Together Kitchen

  9. Made this last night. It was delicious! I did not add any bacon. Even my husband ate it and he doesn’t like cauliflower!

  10. Pingback: 16 Keto Soup Recipes You Can Make In An Instant Pot - yowBuzz

  11. I try internet recipes all the time and I don’t think I’ve ever left a review, but this was so fantastic that I had to. Thanks so much for this wonderful recipe!

  12. Just made this and it was a huge hit with the entire family!! Excellent flavors!

  13. Pingback: 50 Keto Instant Pot Recipes | Real Balanced

  14. This was amazing! Definitely a keeper. I doubled the recipe and used the extra sharp cheddar as you recommended. I don’t think my husband knew there was cauliflower in it! He’s lost 50 pounds doing low carb.

  15. Hi there’d. What is the nutritional value of your cauliflower cheesy soup?

    • 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. That’s all I am able to do at this time.

      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. I have over 2000 recipes here and spend 6-8 hours most days working on the blog. 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. Thanks for understanding.

      BTW, if you scroll through the comments a couple of people have calculated it and came up with slightly different results.

  16. This looks delicious. I am going to make this soup today. What brand cream cheese you used for this?

  17. Great recipe! I substituted broccoli for the cauliflower….so yummy! Thanks!

  18. Love love love this recipe! Making it all of the time now lol Thank you for posting such a great, low carb recipe 🙂

  19. Oh my word this soup was incredible!! I didn’t make any changes to the recipe and we ate nearly the whole batch!! This meal was the first thing I made in my new instant pot and I will certainly make this again. We are calling it keto faux-tato soup LOL Thank you so much for sharing this easy, delicious recipe!

  20. Hi!
    I tried this today, it was a very nice and simple recipe. I added some smoked paprika to mine as well. Regarding the nutrition info, I always create the recipe in “my fitness pal” based on the ingredients I use/add/adjust and also depends on how many servings you split into. Seems to get close enough nutrition info for my liking 🙂 

    Turned out to be 6 smaller servings for me. I agree if making for a family then maybe doubling the recipe would be a good idea. But as I just made this for myself, it was more than enough! (And very rich and filling). 
    Oh also, I am NEW to the IP and doubling would be too intimidating for me 🙂 

    Thanks!
    L

    • Glad you enjoyed it! And also I appreciate people who are able to figure out what they need for nutritional information! If ONLY I had unlimited time I could calculate that for every recipe, but of course that’s not the case.