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Low-Carb Cheesy Cauliflower Soup with Bacon and Green Chiles, Instant Pot or Stovetop (Video)

I love this Low-Carb Cheesy Cauliflower Soup with Bacon and Green Chiles; make it in the Instant Pot or on the stove! This tasty soup is low-carb, Keto, gluten-free, and can be South Beach Diet friendly. Use the Diet-Types Index to find more recipes like this one!

Click here to PIN Low-Carb Cheesy Cauliflower Soup with Bacon and Green Chiles!

Watch the video to see if you’d like to make
Low-Carb Cheesy Cauliflower Soup with Bacon and Green Chiles!


Low-Carb Cheesy Cauliflower Soup with Bacon and Green Chiles (Instant Pot (or Stovetop) found on KalynsKitchen.com

For anyone who’s not a Roasted Cauliflower fan or a fan of Low-Carb Soup in the Instant Pot, I apologize for the abundance of those kinds of recipes the last few weeks. I actually started working on this Low-Carb Cheesy Cauliflower Soup with Bacon and Green Chiles weeks ago and made it several times to get a version that was really a keeper. And of course this was inspired by the Instant Pot Low-Carb Loaded Cauliflower Soup that’s been hugely popular on the blog. But when I finally made a batch of this cheesy and slightly spicy cauliflower soup that I loved (and Jake and Kara both liked it too) I just didn’t want to wait any longer to share it with you.

Of course a cheesy cauliflower soup like this is easy to make on the stovetop too if you don’t have an Instant Pot (or another type of Pressure Cooker), so I’ll give you those instructions in the recipe. One tool that I do highly recommend for making this type of soup is an Immersion Blender. Having a stick blender that can blend up the soup right in the Instant Pot or soup pot eliminates the messiness and potential danger of trying to blend hot soup in a food processor. I’ve been giving away immersion blenders for wedding presents for a few years now, because it’s such a handy cooking tool and something a new bride doesn’t seem likely to have. If you don’t have an immersion blender, please be very careful blending the hot soup in the food processor or blender; that’s the only tricky part of making this delicious soup!

Check out The BEST Low-Carb Instant Pot Soup Recipes or 50 AMAZING Low-Carb Instant Pot Soup Recipes for more low-carb soups in the Instant Pot!

Low-Carb Cheesy Cauliflower Soup with Bacon and Green Chiles (Instant Pot (or Stovetop) found on KalynsKitchen.com

Heat the olive oil in the Instant Pot on SAUTE, high heat and cook the chopped onion. While onions cook, chop up the cauliflower. Put chopped cauliflower, chicken stock, garlic powder, and salt into the Instant Pot and cook on MANUAL setting at HIGH PRESSURE for 5 minutes. Use QUICK RELEASE method to release the pressure. (While the cauliflower cooks, assemble the other ingredients.)

Low-Carb Cheesy Cauliflower Soup with Bacon and Green Chiles (Instant Pot (or Stovetop) found on KalynsKitchen.com

Use an Immersion Blender to blend the soup right in the pot (or blend it in a food processor or blender, being very careful with the hot soup.) Then turn the Instant Pot setting to KEEP WARM (or SAUTE, low heat if you think you’ll need a bit more time.) Stir in the sharp cheddar, white cheddar, and half and half, milk, or cream (whichever you prefer) and stir until cheese melts. Then stir in the can of diced green chiles, crumbled bacon, and some Green Tabasco Sauce to taste.

Low-Carb Cheesy Cauliflower Soup with Bacon and Green Chiles (Instant Pot (or Stovetop) found on KalynsKitchen.com

Serve hot, with more grated cheese and crumbled bacon to add at the table if desired! We didn’t add anything else, but you could top the soup with things like salsa, sour cream, diced avocado, or olives if desired.

Love Your Instant Pot?

I use a 6 Quart Instant Pot for all my Instant Pot Recipes. Check out my growing collection of Pressure Cooker or Instant Pot RecipesFind more Pressure Cooker/Slow Cooker Recipes on my other site!

More Tasty Low-Carb Soup:

The Top Ten Low-Carb Soup Recipes on Kalyn’s Kitchen
Ten Deliciously Healthy Low-Carb Soups with Cauliflower
The Best 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!

Low-Carb Cheesy Cauliflower Soup with Bacon and Green Chiles (Instant Pot or Stovetop)

Low-Carb Cheesy Cauliflower Soup with Bacon and Green Chiles will warm you up on a cool fall evening!

Ingredients:

  • 1 T olive oil
  • 1 medium yellow onion, chopped small
  • 1 large head cauliflower, leaves removed and coarsely chopped including the stem
  • 3 cups chicken broth
  • 1 tsp. garlic powder
  • 1 tsp. kosher salt
  • 1 cup grated extra sharp yellow cheddar (more or less to taste)
  • 1 cup grated extra sharp white cheddar (more or less to taste)
  • 1/2 cup milk, half and half, or cream
  • 2/3 cup cup crumbled cooked bacon (about 8 strips bacon, including the crumbled bacon to add at the table)
  • 4 oz. can diced green chiles with juice (Anaheim chiles, not jalapenos, unless you like it really spicy.)
  • 1 T Green Tabasco Sauce (optional, use more or less to taste)
  • additional grated cheese and crumbled bacon to add at the table, plus other toppings as desired

Directions:

  1. Heat the olive oil in the Instant Pot on SAUTE, high heat. Add the chopped onion and cook until the onion is soft and starting to brown, about 4-5 minutes. While the onion cooks, coarsely chop the cauliflower, including the stems.
  2. Add chopped cauliflower, chicken stock, garlic powder, and salt to the Instant Pot and set on MANUAL, HIGH PRESSURE for 5 minutes cooking time. When five minutes is up, use QUICK RELEASE method to release the pressure.
  3. While the cauliflower cooks assemble the grated sharp yellow cheddar, grated sharp white cheddar, milk, cream, or half and half, crumbled cooked bacon, canned green chiles, andGreen Tabasco Sauce.
  4. When the pressure has released, use an Immersion Blender to blend the soup right in the pot. (Or use a food processor or blender to puree the cauliflower, being very careful with the hot liquid.) We made it pretty smooth, since you’re adding bacon and green chiles for some texture, but leave a few chunks if you prefer.
  5. Turn the Instant Pot to KEEP WARM (or use SAUTE, low heat if you think you’ll need more time.) Add the grated sharp yellow cheddar, grated sharp white cheddar, and milk product of your choice, and stir until the cheese is melted.
  6. Then add the crumbled cooked bacon, diced green chiles with juice, and Green Tabasco sauce (if using).
  7. Serve hot, with more grated cheese and crumbled bacon to add at the table, plus other toppings as desired.

Stovetop Directions:

  1. Heat olive oil in a medium-sized heavy soup pot and cook the onion until it’s soft and just starting to brown.
  2. Chop the cauliflower while the onion cooks.
  3. Increase chicken broth to 3 1/2 cups for stovetop version. Add chopped cauliflower, chicken broth, garlic powder, and salt and turn the heat to medium-high and cook until mixture is barely starting to boil. Turn heat to medium-low and simmer until the cauliflower is very tender when pierced with a fork, about 20-30 minutes.
  4. Puree the cauliflower with an immersion blender or other utensil as described above. Check the amount of liquid and if the soup seems thin, simmer on low heat for a few minutes more until some of the extra liquid evaporates.
  5. Add the grated cheese and milk product of your choice and stir over low heat until the cheese has melted.
  6. The add the crumbled bacon, diced green chiles, and Green Tabasco Sauce (if using) and stir to combine.
  7. Serve hot, with more crumbled bacon and grated cheese to add at the table, plus other toppings as desired.

Notes:

Recipe created by Kalyn after several experiments and lots of help from Jake and Kara.

This is the type of diced green chiles I used for this recipe.

All images and text ©

Low-Carb Cheesy Cauliflower Soup with Bacon and Green Chiles (Instant Pot (or Stovetop) found on KalynsKitchen.com

Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
This is a great soup for any low-carb or Keto diet plan, and it’s also great for any phase of the South Beach Diet if you use the lower-fat dairy that South Beach Diet recommends. South Beach would also suggest turkey bacon, and maybe a bit less bacon than I used!

Find More Recipes Like This One:
Use the Diet Type index pages to find recipes suitable for a specific eating plan. You can also 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, you can sign up for a free membership with Yummly and use the Yum button on my site to save the recipe and see the nutritional information. Another option is entering the recipe into this Recipe Nutrition Analyzer, which will calculate it for you.

Low-Carb Cheesy Cauliflower Soup with Bacon and Green Chiles (Instant Pot (or Stovetop) found on KalynsKitchen.com

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45 comments on “Low-Carb Cheesy Cauliflower Soup with Bacon and Green Chiles, Instant Pot or Stovetop (Video)”

  1. I never comment on recipes but really loved this! I made it in the instant pot ace blender. The only substitution I made was srirhacha instead of tobacco because that’s all I had. Great recipe!

  2. FYI, your recipe is not working properly with Yummly and, after a lot more than 2-3 minutes, below is the nutritional information (plugged in exactly as listed in your recipe) from your Recipe Nutrition Analyzer link for anyone who is interested and relies on actual facts when making informed decision re their health:

    Nutrition Facts
    Servings: 6
    Amount per serving
    Calories: 975
    Total Fat: 78.9g
    Saturated Fat: 40.8g
    Cholesterol: 205mg
    Sodium: 2292mg
    Total Carbohydrate: 11.9g
    Dietary Fiber: 4.6g
    Total Sugars: 5g
    Protein: 50.7g

    • There is no way this recipe has 6,000 calories in it in total. There’s maybe half that, unless maybe you used heavy whipping cream. 

    • I think you multiplied this recipe when you entered it, I got the following when I told the analyzer it was one single serving, using half and half and 8 strips of bacon:

      Nutrition Facts
      Servings: 1
      Amount per serving  
      Calories 1957
      % Daily Value*
      Total Fat 152.6g 196%
      Saturated Fat 77.3g 386%
      Cholesterol 449mg 150%
      Sodium 5044mg 219%
      Total Carbohydrate 24.3g 9%
      Dietary Fiber 6.6g 24%
      Total Sugars 7.7g  
      Protein 121.4g

  3. This recipe was so good! Thank you for sharing!

  4. Has anyone tried freezing this soup? It sounds DELICIOUS!!! I’m super excited to make it. I’ve been trying to do some weekly meal prep and was wondering if anyone had frozen and reheated this soup. Thanks for all of the great recipes! I really appreciate all of the hard work (it makes it easy for lazy people like me 🙂 )

  5. This recipe looks delicious! I can’t wait to try it!

  6. Although your recipes look good, the hassle of trying to find nutrtional information is not worth my time to make them. I have tried both of your nutritional help web sites, to no avail. It seems to me that when a recipe is posted it should include nutrtional values….like every other recipe you find on the internet. This is very disappointing. Sorry, not a fan of you or your “non-nutritional recipes”

    • Not a fan of rude comments like this either. I try to be patient about explaining why I can’t do nutritional info at this time (I have been editing my more than 2,000 recipes for more than a year now to add the structured data needed for Google. I can’t start adding nutritional data until that project is done.) Many, many thousands of people use this site every day so obviously some people don’t Care about nutritional info or can figure out how to get it.

      But if you are not a fan of me or my recipes the solution is simple. Just use another site to get your recipes.

    • I’m not a fan of people who are too lazy to plug in the ingredients to an app myself. I AM a fan of good recipes though (regardless of nutritional info being present or not)! She’s explained why nutritional info isn’t there which I saw within a few minutes of reading the recipe. Not only that, different brands could have different nutritional info. Learn what you’re supposed to eat and do some legwork yourself. She’s done enough by providing a really great recipe and this site. #lazy

      • Thanks you CJ! I am a big fan of people who are reasonable and appreciate all the work that goes into a site like this!

      • I am very reasonable and highly appreciate the hard work that goes into a recipe. I never shy away from legwork (NOT #lazy at all), but I don’t think a recipe should be touted as “Gluten-Free”, “Keto”, “Low-Carb”, etc. without providing the information to back it up. I was unaware there are apps or websites to do that for you, which may be a “benefit-of-doubt”/”assuming the best” you could extend to others who are asking for nutritional information. A previous commenter expressed problems with the nutritional links provided, which seems to show an interest in doing as you instructed, but not having much luck. I think it’s important to keep in mind that not everyone has the same level of computer savviness and even some computer systems may not be equally compatible with certain programs. I usually do it the old-fashioned way, which is very taxing, so I look forward to checking out your links and the app. I also tried your recipe and, with a few tweaks to make it vegetarian, it was delicious – thanks! However, your “love it or leave it” attitude is not very becoming and does not match the love you obviously put into your recipes and posts.

      • I’m sorry you’re choosing to interpret it as “love it or leave it” rather than “I am one person and have limitations on what I can do.” And I can tell a recipe is low-carb, gluten-free, etc without calculating the exact nutritional information, as I assume most people can who are familiar with the carb counts of common ingredients.

        I have explained many times why I am currently not able to add nutritional information to the site. 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.

        However, thousands and thousands of people use this site every day, so apparently some people are able to calculate the info themselves or don’t need it. I’ve already bought ingredients, tested the recipe, photographed the recipe, and written the post, and now I am taking my time to answer your comment. So I am not going to feel guilty that people have to spend 2-3 minutes calculating the nutrition.

  7. Loved this recipe! I left it a tiny bit chunky. Also doubled the bacon because, well, BACON. Also you must opt to add the Tabasco – it’s not super spicy but gives a deeper flavor. I will definitely make this again! 

  8. Thanks for your recipe postings. They look great, however I wish you would post nutrition like most other sites. I don’t want to join yet another site (Yummly) and i tried the recipe calculator, I found it to be cumbersome and basically unusable.

    • 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.

      (And if you find it cumbersome to calculate for one recipe, you can imagine what a job it is to do it on every recipe. If you find a nutritional calculator that’s easier to use, I am all ears!)

  9. I love this soup! The only thing was I didn’t know if I was supposed to blend the onions with the cauliflower or just put them in. it never says when to add them in. Maybe I missed that instruction somewhere. 

    • Hi Brenda,

      In the directions for both Instant Pot or Stovetop it says to cook the onion in the olive oil as the first direction. Then it stays in the pot when you add the other ingredients, so yes, it is blended with the cauliflower. Hope that helps.

  10. This was so delicious! The only change I made was to include some chopped fresh garlic instead of garlic powder. I made mine on the stovetop. It had a texture to definitely remind you of a potato soup.

  11. This is one of my NEW favorite soups!! So delicious! I didn’t have bacon so I used ham and it was still great. I think bacon would be better though. Thank you for sharing this.

  12. Hi Kalyn! Do you think that buttermilk could be used in lieu of milk/cream? I wasn’t sure how much it might change the flavor, but I’m trying to use up the carton in my fridge! Very excited to make this in my new InstantPot!

    • I actually love buttermilk and think that might work fine here. Can’t say for sure since I haven’t tried it but would love to hear what you think if you try it!

      • Thought I’d report back – buttermilk added a nice tangy flavor that wasn’t all that overpowering. I used lowfat buttermilk to keep it SBD Phase 1 friendly! Thanks for this recipe (and all of the others) – I’ve been a reader for years!

      • Thanks for sharing that, and for being a faithful reader! Glad you have enjoyed the recipes!

  13. YESSS can’t wait to try all these! I am on the instapot bandwagon and I”m so glad there are more and more recipes coming out! Thanks for sharing!!

  14. Made the stove-top version today for lunch – very good!!! Definitely will keep this recipe! Thanks so much!

  15. The addition of bacon really makes this soup amazing!

  16. This looks great! I have been making most of my soup recipes in my rice cooker and this looks like it would work well. As always, thank you for some tasty meals!

  17. How do I determine the nutritional breakdown of this recipe? I’m keeping track of my carbs daily.

    • I’m not able to provide nutritional information for the recipes for several reason, 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. That’s all I can do at this time. Thanks for understanding.

  18. Could you do it in a slow cooker?

    • I’m sure you could, but I haven’t done it that way so I can’t give specific times or ingredients. But I would reduce the amount of broth, maybe to 2.5 cups. I’d cook the soup with the onions, cauliflower, stock, garlic powder, and salt until the cauliflower was soft, then puree, add the other ingredients, and cook an hour or two more. Would love to hear how it turns out!

  19. Will this taste good to someone who doesn’t like cauliflower since it’s all cauliflower?

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