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Instant Pot Cauliflower Soup {Keto}

by Sophie

Presenting my low-carb/keto instant pot cauliflower soup perfect for this chilly weather. This soup is wholesome, nutritious, and comforting. The creamy cauliflower soup is my newest favorite thing!

Instant pot cauliflower soup

It’s not everyday when I cook a Cauliflower in an instant pot. But my endeavor started here when I cooked a batch of cauliflower rice. Since then, I never stopped. I have keto cauliflower queso, instant pot cauliflower tikka masala, and even cauliflower lettuce wraps made exclusively in the instant pot. And, here I am again with another recipe, made in the instant pot.

Cauliflower cheese soup

Cauliflower is undoubtedly a very versatile vegetable to work with. Because it has a very mild flavor, it can be easily used in many recipes. In this soup recipe, I am using a few more vegetables in addition to the cauliflower. A bit of broccoli, some red onions, an jalapeno(totally skip it if you don’t want any heat) and a few pods of garlic. If you want, please use carrots in this recipe. But that’s not a keto friendly vegetable.

Keto Cauliflower Soup

This recipe is very similar to my keto cauliflower queso but in a runny-soup like consistency. This soup tastes somewhat like a keto version of broccoli cheddar with mild heat from the jalapeño. If you don’t want a cheddar like taste, then use cream cheese for a more creamier soup. Or, just use a dollop of sour cream and a copious amount of cheddar to make what I have created.

How to make instant pot cauliflower soup?

Cauliflower cheddar soup or the instant pot cauliflower soup requires these following ingredients.

Ingredients for instant pot cauliflower soup:

Ingredients for the cauli soup

2 cups of cauliflower, 1/2 cup broccoli, 1/4 cup diced red onions, 1 jalapeño deseeded and sliced, 3 pods of garlic, salt and pepper to taste, 1 cup of almond milk or any milk, 1 cup of vegetable broth or water mixed with vegetable bouillon, 1/2 cup sour cream and 1 cup cheddar cheese and more to serve , Chopped scallions to garnish, 1 tsp of oil to sauté

How to make cauliflower soup in the instant pot
  • Set the pot to a sauté mode and add the oil. Add chopped garlic and allow the flavors to infuse. 
  • Now add onions and sauté for a minute or two till the onions look translucent. Add salt, cauliflower, broccoli, and jalapeño and sauté for a minute. 
  • Add broth, milk and close the lid and seal the vent.
  • Set pressure cooking in the soup mode for 15 minutes.
  • After the cooking time, wait for the NPR and open the lid as soon as the valve drops to its original position.
  • Use a whisker or a hand blender to purée the veggies in the broth.
  • Now add cream and cheese and mix well. Bring the soup to boil in the sauté mode and adjust salt and pepper. 
  • Once the soup becomes little thick, switch the instant pot off and serve the soup with chopped scallions, red pepper flakes and some cheddar cheese.
  • Enjoy!

Substitutes:

  • Substitute sour cream for cream cheese
  • Use meat broth if you don’t want to use vegetable broth
  • Add additional toppings like bacon or croutons if you want a loaded cauliflower soup bowl
Cauliflower cheese soup

Instant Pot Cauliflower Soup

Presenting my low-carb/keto instant pot cauliflower soup perfect for this chilly weather. This soup is wholesome, nutritious, and comforting. The creamy cauliflower soup is my newest favorite thing!
5 from 8 votes
Print Pin Rate
Course: Appetizer, Side Dish
Cuisine: American
Keyword: cauliflower recipe, cauliflower soup, easy instant pot, instant pot, instant pot recipes, Instant pot Soup
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 2
Calories: 143kcal
Author: Sophie
Cost: $7

Ingredients

  • 2 Cups

    cauliflower

    Florets
  • 1/2 Cup

    broccoli

    Florets
  • 1/4 Cup

    diced red onions

  • 1

    jalapeño deseeded and sliced

    (Optional)
  • 3 pods Garlic (roughly chopped)
  • 1 Cup

    almond milk or any milk

  • 1 Cup

    vegetable broth or water mixed with vegetable bouillon

  • 1/2 Cup

    sour cream 

  • 1 Cup

    cheddar cheese and more to serve

  • 1 Tsp Oil to sauté veggies
  • chopped scallions to garnish
  • Salt and pepper to taste
  • Red chili flakes to garnish

Instructions

  • Set the pot to a sauté mode and add the oil. Add chopped garlic and allow the flavors to infuse. 
  • Now add onions and sauté for a minute or two till the onions look translucent. Add salt, cauliflower, broccoli, and jalapeño and sauté for a minute. 
  • Add broth, milk and close the lid and seal the vent.
  • Set pressure cooking in the soup mode for 15 minutes.
  • After the cooking time, wait for the NPR and open the lid as soon as the valve drops to its original position.
  • Use a whisker or a hand blender to purée the veggies in the broth.
  • Now add cream and cheese and mix well. Add water or broth for a thinner soup. Bring the soup to boil in the sauté mode and adjust salt and pepper. 
  • Once the soup becomes little thick, switch the instant pot off and serve the soup with chopped scallions, red pepper flakes and some cheddar cheese.
  • Enjoy!

Video

Notes

  • Substitute sour cream for cream cheese
  • Use meat broth if you don’t want to use vegetable broth
  • Add additional toppings if you like for a loaded cauliflower soup bowl.
  • Skip broccoli and add more cauliflower in this recipe. 
  • Add some carrots if you want. 

Nutrition

Calories: 143kcal | Carbohydrates: 5.6g | Protein: 7.3g | Fat: 10.4g | Sodium: 177.4mg | Potassium: 184.5mg | Fiber: 1.4g | Sugar: 2.7g
Instant pot cauliflower soup

Is this Instant pot cauliflower soup keto?

Yes, this instant pot cauliflower soup is keto. It is low in carb, has good fats from cheese and cream, and protein. Cauliflower is a healthy, low-carb vegetable that can be included in a keto or weight loss diet. Learn more about health benefits of cauliflower here.

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10 comments

AP November 17, 2019 - 2:48 pm

5 stars
just made the soup. Turned out fantastic . My teen couldn’t even tell that it had cauliflower in it. Thanks so much

Reply
Sophie November 17, 2019 - 9:14 pm

So glad you liked it. Yes, my kids love it too.

Reply
Amanda November 18, 2019 - 8:00 pm

5 stars
I love a good cauliflower soup, and this is a great recipe! The Instant Pot makes it so easy, and it’s full of flavor. Thanks for sharing!

Reply
Paula Montenegro November 21, 2019 - 11:05 am

5 stars
It might easily become my new favorite thing also! This is the type of instant pot recipes I’m always looking for: easy, nutritious and freezer friendly! Thanks for sharing.

Reply
Denise November 21, 2019 - 5:56 pm

5 stars
I love my Instant Pot, I am looking forward to trying your Cauliflower Soup recipe in it!

Reply
Leslie November 22, 2019 - 8:46 am

5 stars
I definitely do not eat enough cauliflower. I can totally get on board with this recipe! It’s perfect!

Reply
Veronika November 22, 2019 - 7:18 pm

5 stars
I love comforting but healthy recipes. This cauliflower recipe looks so delicious, I want to make it this weekend!

Reply
Marisa F. Stewart November 23, 2019 - 11:54 am

5 stars
I don’t have an instant pot but once I saw your recipe I knew I had to make it. I adapted it to my Dutch oven and it was delicious. Hubby had two bowlfuls and he usually isn’t a creamy vegetable soup eater. I’m definitely making the recipe again. I can only imagine how fast it would be in an instant pot.

Reply
Kathryn November 24, 2019 - 9:27 am

I’m always looking for new Instant Pot recipes to try. This looks like it would be a good addition to my winter soup list.

Reply
GUNJAN C Dudani November 24, 2019 - 12:50 pm

5 stars
I love cauliflower soup. This one looks comforting and delectable. Will try it soon.

Reply

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