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    Home » Soups, Chilis & Stews » Instant Pot Cauliflower Soup

    Published: Oct 25, 2022 by Carolyn

    Instant Pot Cauliflower Soup

    This post may contain Amazon or other affiliate links. As an Amazon Associate I earn from qualifying purchases.

    16.2K shares
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    This creamy Keto Cauliflower Soup is velvety smooth and delicious, and it takes only a few short minutes to make in the Instant Pot. It’s healthy, low carb comfort food at its finest. Stovetop instructions included too.

    Top down image of keto cauliflower soup in a white bowl.

    This Instant Pot Cauliflower Soup might just be the Best. Dang. Soup. I. Have. Ever. Made.

    Is that an exaggeration? Possibly but at the moment, it’s how I really feel. It’s so velvety, so rich, and chockfull of creamy goodness. It’s a classic “loaded recipe”, with bacon, sour cream, cheese, and green onion. But so much healthier than the potato version!

    This keto-friendly is the perfect comfort food on a chilly, blustery day, when all you want to do is curl up with a good book or movie. And I plan on doing just that all winter long!

    Two bowls of Loaded Cauliflower Soup in front of an Instant Pot.

    Easy Keto Cauliflower Soup

    This recipe gets rave reviews from everyone who tries it, even the cauliflower haters. It really has the right consistency to mimic potato soup. And with the bacon, cheese and toppings, it’s hearty and satisfying.

    If you follow the Instant Pot instructions, the soup cooks very quickly and easily. But the stovetop version comes together quickly as well. And because everything is cooked in one pot, clean up is easy too!

    It has only 5.7g net carbs per serving, so it’s a healthy and delicious option when you need something warm and comforting. It’s the edible equivalent of a cozy blanket on a chilly day.

    Reader Testimonials

    Here’s what readers say about this Instant Pot Cauliflower Soup:

    “This soup is absolutely delicious! Even my teen sons devour it. Full of fat, so it’s filling and it really fulfills any baked potato cravings you may have. Super easy to make.” — Stephanie

    “This was one of the best soups I’ve had since starting keto 2 years ago. Thanks for your hard work on your recipes.” — Pat

    “This soup is incredible! That flavor is amazing. It snowed here today so this soup was perfect for dinner! Thank you for sharing it with us all!” — Sharon

    Ingredients

    Top down image of ingredients needed for Loaded Cauliflower Soup.
    • Bacon: Cooking bacon in the pot first has two functions. The bacon bits become the crisp topping for the soup, and the grease in the pot is used to sauté the veggies. This provides velvety texture and amazing flavor.
    • Cauliflower: You will need about 1 pound of cauliflower florets for this recipe. And you can use fresh or frozen cauliflower, as they both cook easily and quickly.
    • Sour cream: Loaded potatoes always have sour cream, and so should your soup! It provides a wonderful, creamy consistency.
    • Shredded cheese: You can use cheddar or Monterey Jack. Or something more interesting, if you prefer. I love the color that a little orange cheddar gives the soup.
    • Green onion: This garnish adds additional color and flavor to make the soup resemble loaded baked potatoes. You could also use chopped chives.
    • Bone broth: Use good quality broth for all your keto soups. It can be homemade or store-bought.
    • Aromatics: Onion, celery, garlic
    • Salt and pepper

    Step by step directions

    I love using my Instant Pot for this recipe, but I have also included stovetop directions in the recipe notes.

    1. Cook the bacon: Place the chopped bacon in the Instant Pot and turn on the sauté function. Cook the bacon, stirring frequently, until crisp. Remove to a paper towel lined plate, leaving as much of the bacon fat in the pot as possible. 

    2. Sauté the veggies: Add the onion, celery, and garlic and season with salt and pepper. Cook until softened, about 4 minutes. Turn off the sauté function.

    3. Cook the soup: Add the chicken broth to deglaze the pan, then add the cauliflower. Lock the lid onto the pot and make sure the vent is sealed. Set the manual function on high for 5 minutes (it will take 5 to 10 minutes to come up to pressure).

    4. Add the sour cream: When the timer goes off, let the pressure release naturally for 10 minutes before opening the vent. Remove the lid and stir in the sour cream and 1 cup of the shredded cheese.

    5. Blend: Blend with an immersion blender until smooth or transfer to a full size blender or food processor (you may need to work in batches).

    6. Garnish: Serve the soup topped with the remaining cheese, the bacon, and the green onion.

    A spoon lifting a bite of Instant Pot Cauliflower Soup out of a bowl.

    Expert tips

    Cooking the vegetables in the leftover bacon grease gives this soup its velvety rich consistency and also adds flavor. But if you want a vegetarian cauliflower soup, simply sauté the veggies in butter or oil. You will need about 3 tablespoons.

    If you don’t have an immersion blender, you can blend the soup in a regular blender or a food processor. You may need to work in batches, depending on the capacity of your appliance.

    Stovetop Option: Not everyone has an Instant Pot, nor any interest in getting one. So you can also make this keto cauliflower soup on the stovetop. Follow the instructions for cooking the bacon and vegetables in a large pot over medium heat. Add the broth and cauliflower and bring to a simmer, then cook for 30 minutes. Follow the remaining steps as directed.

    Frequently Asked Questions

    How many carbs are in a bowl of cauliflower soup?

    This creamy cauliflower soup is low carb and keto friendly. It has 8g of carbs per serving and 2.3g of dietary fiber. So it has 5.7g net carbs per serving.

    How do you thicken up cauliflower soup?

    You shouldn’t need any extra thickeners such as flours or starches for this keto soup recipe. The cauliflower provides a thick consistency already, and the sour cream and cheddar cheese contribute to the rich, creamy consistency. Don’t add too much broth, as it does water it down.

    How long does cauliflower soup last in the fridge?

    Freshly made, this Instant Pot Cauliflower Soup can last for up to 6 days in the fridge. It can also be frozen for up to 2 months.

    Keto Cauliflower Soup in a white bowl with bacon, cheese, and green onion on top.

    More delicious cauliflower recipes

    • Cauliflower Risotto
    • Slow Cooker Pepper Jack Cauliflower
    • Keto Shepherd’s Pie
    • Mexican Cauliflower Rice
    • Creamy Cauliflower Salad
    • Cauliflower Fritters
    Banner showing Keto Soups and Stews Cookbook.
    Keto Cauliflower Soup in a white bowl with bacon, cheese, and green onion on top.

    Instant Pot Loaded Cauliflower Soup Recipe

    This creamy Keto Cauliflower Soup is velvety smooth and delicious, and it takes only a few short minutes to make in the Instant Pot. It's healthy, low carb comfort food at its finest. Stovetop instructions included too.
    4.95 from 75 votes
    Print Pin Rate
    Course: Soup
    Cuisine: American
    Keyword: cauliflower soup, instant pot cauliflower soup
    Prep Time: 15 minutes
    Cook Time: 25 minutes
    Total Time: 40 minutes
    Servings: 6
    Calories: 325kcal

    Ingredients

    • 6 slices bacon chopped
    • ¼ cup chopped onion
    • 1 stalk celery chopped
    • 2 cloves garlic minced
    • Salt and pepper
    • 3 cups chicken broth
    • 1 head medium cauliflower (about 1 ¼ pound) cut into florets
    • ¾ cup sour cream
    • 1 ½ cups shredded Monterey Jack or Cheddar divided
    • 1 green onion
    US Customary – Metric

    Instructions

    • Place the chopped bacon in the Instant Pot and turn on the sauté function. Cook the bacon, stirring frequently, until crisp. Remove to a paper towel lined plate, leaving as much of the bacon fat in the pot as possible. 
    • Add the onion, celery, and garlic and season with salt and pepper. Cook until softened, about 4 minutes. Turn off the sauté function.
    • Add the chicken broth to deglaze the pan, then add the cauliflower. Lock the lid onto the pot and make sure the vent is sealed. Set the manual function on high for 5 minutes (it will take 5 to 10 minutes to come up to pressure). 
    • When the timer goes off, let the pressure release naturally for 10 minutes before opening the vent. Remove the lid and stir in the sour cream and 1 cup of the shredded cheese. Blend with an immersion blender until smooth or transfer to a full size blender or food processor. 
    • Serve the soup topped with the remaining cheese, the bacon, and the green onion. 

    Notes

    If you would prefer to make this on your stove top, follow the instructions for sautéing the vegetables in a large pot over medium heat. Add the broth and cauliflower as instructed and cook for 30 minutes, until the cauliflower is tender. Proceed with the remaining steps, as directed. 
    Nutrition Facts
    Instant Pot Loaded Cauliflower Soup Recipe
    Amount Per Serving (1 cup)
    Calories 325 Calories from Fat 215
    % Daily Value*
    Fat 23.9g37%
    Carbohydrates 8g3%
    Fiber 2.3g9%
    Protein 14g28%
    * Percent Daily Values are based on a 2000 calorie diet.
    16.2K shares

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    Nutritional Disclaimer

    Please note that I am not a medical or nutritional professional. I am simply recounting and sharing my own experiences on this blog. Nothing I express here should be taken as medical advice and you should consult with your doctor before starting any diet or exercise program. I provide nutritional information for my recipes simply as a courtesy to my readers. It is calculated using MacGourmet software and I remove erythritol from the final carb count and net carb count, as it does not affect my own blood glucose levels. I do my best to be as accurate as possible but you should independently calculate nutritional information on your own before relying on them. I expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.

    Reader Interactions

    We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

    Comments

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      Recipe Rating




    1. Debbie says

      November 04, 2022 at 6:03 pm

      5 stars
      Non stop rain here in Mt Hood Village. Made his crock pot cauliflower loaded soup and it was so incredibly good. My husband liked it too (and he’s super picky) but half way through his soup, he added left over roasted chicken chunks to it for some protein. Thanks for sharing a great recipe

      Reply
      • Carolyn says

        November 04, 2022 at 6:15 pm

        Perfect for a (cruddy) day like today. It’s miserable here too!

        Reply
    2. Noreen J says

      November 03, 2022 at 11:42 am

      Love your recipes! Made the Cauliflower soup but used my slow cooker. Slow cooked for about 5 hours. It’s delicious! This makes my top 5 list of slow cooker recipes and bonus that it’s low carb! Thank you

      Reply
    3. Sherma Lewis says

      November 02, 2022 at 12:19 pm

      5 stars
      This soup is so delicious! My husband raved about it more than once. It’s so creamy even though there is no heavy cream in the recipe. We enjoyed it so much that we made a second batch and substituted broccoli for cauliflower and used four cups of broth, instead of three. It was equally as delicious but a little thinner than the original recipe. I will be making this again and again! Thank you, Carolyn, for sharing your talents.

      Reply
    4. Cynthia Williams says

      October 28, 2022 at 7:27 pm

      5 stars
      This soup is so yummy and satisfying! I used to buy the Parmesan cauliflower soup in the Walmart deli, until I saw the carb count and ridiculous ingredients. How nice to have a better, tastier version ready in 5 minutes!

      Reply
    5. BC Marks says

      October 27, 2022 at 10:59 am

      5 stars
      This soup is outrageously delicious! I put some liquid smoke in instead of the bacon which I did not have. The soup is creamy, rich and so beautifully tasty.
      We loved it…another wonderful soup from Carolyn!!

      Reply
      • Carolyn says

        October 27, 2022 at 6:55 pm

        Great idea!

        Reply
    6. Robert Reynoldd says

      October 26, 2022 at 11:06 am

      Just made this and it was so good that I had two bowls. Thank you for another great recipe.

      Reply
    7. Curt Clements says

      October 25, 2022 at 4:31 pm

      5 stars
      Not going to lie…this was very easy and delicious! I used 2 bags of frozen riced cauliflower and the rest was per recipe. This is now added to one of my favorites when the weather is cold and maybe when it’s not!????

      Reply
    8. Stephanie Reeve says

      October 25, 2022 at 12:39 pm

      Can you substitute frozen cauliflower florets for fresh?

      Reply
      • Carolyn says

        October 25, 2022 at 3:45 pm

        Hi… please read the blog post as I talked about this several times.

        Reply
    9. Stephanie says

      October 18, 2022 at 11:55 am

      5 stars
      This soup is absolutely delicious! Even my teen sons devour it. Full of fat, so it’s filling and it really fulfills any baked potato cravings you may have. Super easy to make.

      Reply
    10. Sharon says

      October 14, 2022 at 7:08 pm

      This is such a good soup and I am so glad we are coming into soup weather. I just made a batch and I have to say I have missed it over the very hot southern summer days! Thank you very much for sharing it with us!!!

      Reply
    11. Velma says

      September 04, 2022 at 5:38 pm

      5 stars
      Easy and delicious.

      Reply
    12. Gail says

      August 24, 2022 at 6:53 pm

      Can (or how) would you make this in a crockpot?

      Reply
      • Carolyn says

        August 24, 2022 at 9:27 pm

        I am not sure but I bet you could google something similar.

        Reply
    13. Joelle says

      August 23, 2022 at 4:31 pm

      5 stars
      Serving with your brown butter old bay wings tonight, and TWO non-cauliflower eaters will be enjoying this soup. We appreciate all your masterpieces!

      Reply
    14. Tracy Sibole says

      June 06, 2022 at 4:57 pm

      5 stars
      I’ve made this soup three times already and my picky kids love it, too! I haven’t had the chance to try freezing it yet because the leftovers haven’t lasted long enough. Do you know if it freezes well? If so I’ll double the recipe next time so I’ll have some to freeze.

      Reply
      • Carolyn says

        June 06, 2022 at 6:23 pm

        It should!

        Reply
    15. Klara says

      May 29, 2022 at 5:48 pm

      4 stars
      Excellent soup. Easy to make with little prep, which is important for a single adult who hates to cook. XD I didn’t realize that it needed to go into a blender/food processor at the end, so I can testify that it still tastes pretty good without that step.

      Reply
    16. Dian says

      March 24, 2022 at 2:26 pm

      5 stars
      We loved it! My husband asked for 2 refills!

      Reply
    17. Pat Nolan says

      February 07, 2022 at 3:35 pm

      5 stars
      This was one of the best soups I’ve had since starting keto 2 years ago. Thanks for your hard work on your recipes.

      Reply
    18. Christine Reinert says

      January 25, 2022 at 4:16 pm

      5 stars
      This was absolutely delicious! I made it on the stove top however and it came out perfect. It’s such an easy and quick recipe. I’ll be surely making this again.

      Reply
    19. Betty says

      January 21, 2022 at 12:22 pm

      5 stars
      This soup is absolutely delicious!! Thank you for sharing.

      Reply
    20. Melissa Heuser says

      January 11, 2022 at 5:08 pm

      5 stars
      So, so good! And the texture is so creamy – not grainy at all. Love this soup, and so will DH if there’s still some left when he gets home.

      Reply
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