Home » Recipes » Keto Cauliflower Queso

Instant pot Keto cauliflower queso, which is vegan, keto, super creamy, cheesy, and delicious. And it takes less than 15-minutes from start to finish for making this cauliflower queso dip.

Why Should You Eat Cauliflower?

In recent times, I am experimenting a lot with this magic vegetable: cauliflower. It can be used as rice, or as a replacement of potatoes in patties and even in making some yum comfort foods like hash browns. But this time I have used cauliflower to create something really unique and delicious. For cauliflower haters, here are few reasons why you should eat this magic vegetable. It is a:

  • Low-carb vegetable
  • Full of nutrition and a good replacement veggie for potatoes
  • Keto-friendly vegetable, ideal for diabetic and weight watchers

Want to learn more? Here is top 8 health benefits of cauliflower.

Using Cauliflower in Queso Dip:

If you love green-chili queso dip, then this is your thing. Just dump everything in the instant pot, cook, and your dip is ready. Because cauliflower gives a nice, creamy texture, it works perfectly for this Mexican style queso dip. You really don’t need any flour, butter or any carb-rich thickeners to make this creamy dip.

  • For vegetarians who are Keto – adding some sour cream and cheese completes this queso. 
  • For vegans and plant-based – adding nutritional yeast, walnuts, and cashew cream perfect this unique queso dip. 

This is so so addictive that you will not only want it with chips, but also with your burritos, veggies or even enchiladas. And my kids love these too. Definitely an easy way to add some veggies to their diet.

How to Make Instant pot Keto Cauliflower Queso?

Common ingredients:(Keto & Plant-based) cauliflower florets 2 cups, 1 Serrano pepper, 1/4 cup chopped white or yellow onions (if not red onions), 4 garlic pods, 1 tbsp nutritional yeast and 1/2 tsp vegan chicken broth paste, 1/4 tsp paprika and 1/2 cup water

Vegan option – 1/2 cup baby carrots, 5-6 walnuts, 1/2 cup raw cashew cream(works best) or 1/2 cup vegan cream cheese(store bought) and few drops of lemon/lime juice or 1/2 cup coconut cream (Keto friendly)

Keto option – 1/2 cup sour cream, 1/4 cup heavy cream, 2/3 cup sharp cheddar cheese and more to garnish 

  • Clean and wash the cauliflower florets and cut into small pieces.
  • If you want, you can also use three cups of riced cauliflower for this recipe.
  • Add 1/2 tsp of avocado oil to the instant pot inner pot once hot or just bring the instant pot to a sauté mode and once hot, add the all the veggies with cauliflower with 4 tbsp of water.
  • If using oil, first add Serrano pepper, garlic, onions and sauté for just one minute before adding cauliflower.
  • Add just half a cup of water, vegan chicken broth bouillon paste, nutritional yeast, and adjust salt and pepper.
  • Seal the vent and set the instant pot to pressure cook for 5 minutes.
  • For vegan option – add carrots with all the veggies and walnuts, set to pressure cook for 5 minutes. 
  • After natural pressure release for 15 minutes, release the steam by setting the vent to the steam release mode.
  • Now use a whisker or a hand blender to purée the mixture. 
  • Set the Instant pot to a sauté mode, add vegan cream cheese or cashew cream, mix well and cook for 3-5 minutes till the mixture thickens. 
  • For Keto, allow the mixture to thicken a bit before adding sour cream and cheddar cheese. Garnish the Keto cauliflower queso with green onions, jalapeños, Pico de Gallo and serve with chips, veggies, and spiral veggie pasta.Enjoy

Nutrition Info Keto Cauliflower Queso:

Here is the nutritional information for Keto Cauliflower Queso.

Cauliflower queso nutritional info

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Keto cauliflower queso dip

Keto Cauliflower Queso

Make this amazing keto cauliflower queso with just few ingredients, in your instant pot and in less than five minutes. Tastes amazing, just as the real thing, yet so low in carb and has 95% vegetables.
4.73 from 18 votes
Print Pin Rate
Course: Appetizer
Cuisine: Mexican
Keyword: cauliflower queso, cauliflower recipes, instant pot, instant pot recipes, Keto queso dip, keto recipes, Queso, vegan queso
Prep Time: 5 minutes
Cook Time: 5 minutes
Total Time: 10 minutes
Servings: 6
Calories: 143.8kcal
Author: Sophie

Equipment

  • Instant pot

Ingredients

Common ingredients:(Keto & Plant-based)

  • 2 cups Cauliflower Florets
  • 1/4 cup chopped broccoli (Optional)(or, add another 1/2 cup of cauliflower)
  • 1 Serrano Pepper
  • 1/4 cup chopped onions (preferably white)
  • 4 garlic pods
  • 1 tbsp nutritional yeast
  • 1/2 tsp vegan chicken broth paste (optional)
  • 1/4 tsp paprika
  • 1/2 cup water
  • salt & pepper to taste

Vegan/Plant-based Option

  • 1/2 cup Baby carrots
  • 5-6 Walnuts
  • 1/2 cup Raw cashew cream
  • 1/4 tsp Lime or lemon juice

Keto Option

  • 1/2 cup Sour cream
  • 1/4 cup Heavy Cream
  • 2/3 cup Sharp Cheddar cheese
  • 1/2 tsp Avocado oil (optional)

Instructions

  • Clean and wash the cauliflower florets and cut into small pieces.
  • If you want, you can also use three cups of riced cauliflower for this recipe.
  • Add 1/2 tsp of avocado oil to the instant pot inner pot once hot or just bring the instant pot to a sauté mode and once hot, add the all the veggies with cauliflower with 4 tbsp of water.
  • If using oil, first add Serrano pepper, garlic, onions and sauté for just one minute before adding cauliflower.
  • Add just half cup of water, vegan chicken broth bouillon paste, nutritional yeast, and adjust salt and pepper. Seal the vent and set the instant pot to pressure cook for 5 minutes.
  • (For vegan option – add carrots with all the veggies and walnuts, set to pressure cook for 5 minutes. )
  • After natural pressure release for 15 minutes, release the steam by setting the vent to the steam release mode. Now use a whisker or a hand blender or a blender to purée the mixture. 
  • Set the Instant pot to a sauté mode, add vegan cream cheese or cashew cream, mix well and cook for 3-5 minutes till the mixture thickens. 
  • For Keto, allow the mixture to thicken a bit before adding sour cream and cheddar cheese. 
  • Garnish the Keto cauliflower queso with green onions, jalapeños, Pico de Gallo and serve with chips, veggies and spiral veggie pastas.
  • Enjoy! 

Notes

  • Use walnut paste or coarsely powdered walnut for easier blending.
  • You can use fresh or frozen cauliflower rice for this recipe. Use 3 cups of riced cauliflower for this recipe.
  • You can add more heat to this queso dip by adding some chili powder, Mexican hot sauce and pickled jalapenos while serving. 
  • The mixture will look watery after pressure cooking because of all the water released from the cauliflowers.
  • After adding cream and cheese, allow the mixture to thicken to a semi liquidy consistency. As it cools down, it will become very thick. That’s why don’t let the mixture to thicken a lot.

Nutrition

Calories: 143.8kcal

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Does the cauliflower queso store well?

Yes, you can either refrigerate the queso or freeze it after it comes down to room temperature. It stays fresh for three days in refrigerator and for two weeks in the freezer.

Can I use cauliflower rice instead of florets?

Yes, you can use fresh or frozen cauliflower rice for making this cauliflower queso recipe.

How many calories are in this keto cauliflower queso recipe?

This recipe per serving is 143.8 calories, which includes 5.6 g of total carb and 7.3g of protein.

Easy queso dip in Instant Pot, made from cauliflower, cheese and cream. Both vegan and vegetarian options

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Here are some awesome Cauliflower recipes from the blog.

And here is My Dainty Soul Curry’s Keto Veg Recipe Index and other awesome keto recipes.

Here is mydaintysoulcurry’s kitchen basics and how to posts with downloadable charts.

And, don’t forget to sign up for free to get new recipe alerts right in your Inbox.

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39 comments

Sapana July 4, 2019 - 11:15 pm

5 stars
I love queso and I love cauliflower so this really caught my eye – what a genius idea! Love the creaminess and consistency of the queso and can’t believe it doesn’t have any dairy in it. Thanks for sharing, Sophie!

Reply
Sophie July 5, 2019 - 9:41 am

Thank you so much!

Reply
Milica Vladova July 5, 2019 - 4:00 am

5 stars
This recipe makes cauliflower sound so delicious and I bet it tastes heavenly!

Reply
Sophie July 5, 2019 - 9:42 am

Thank you so so much!

Reply
Veena Azmanov July 5, 2019 - 5:41 am

5 stars
This looks interesting and sounds delicious. Love the look of this yummy dish. My family to love it.

Reply
Sophie July 5, 2019 - 9:42 am

Thanks a lot!

Reply
Farah July 5, 2019 - 6:07 am

5 stars
Love that you gave options! this looks delicious and super adaptable. Thanks for the recipe!

Reply
Sophie July 5, 2019 - 9:43 am

Thank you so much ?

Reply
Diana July 5, 2019 - 8:18 am

5 stars
Omg you made vegan queso, that’s awesome! I need to try this ASAP! Sounds amazing and healthy.

Reply
Sophie July 5, 2019 - 9:43 am

This is the best cauliflower creation I have ever add in my kitchen. Thanks a lot!

Reply
janna July 8, 2019 - 9:37 pm

this looks tasty as I love cheese and cauliflower! Can’t wait to try it out – been meaning to try out my instant pot!

Reply
Snita July 9, 2019 - 7:22 am

This looks yummy! I’m totally going to give it a try – thanks for sharing!

Reply
Madi Rowan July 9, 2019 - 8:55 am

5 stars
Love that you gave a vegan option! This look absolutley delicious!

-Madi xo | http://www.everydaywithmadirae.com

Reply
Nene July 9, 2019 - 11:09 am

This looks great! I didn’t even know you can make cauliflower queso…You learn something new everyday

Reply
Tiffany La Forge-Grau July 9, 2019 - 3:40 pm

5 stars
I’m obsessed with this dip! I am a total snacker when it comes to eating so going keto was hard. This makes it feel just a teensy better lol

Reply
Angela July 26, 2019 - 9:22 pm

What type of keto chip do you dip in this amazing queso? Do you have a recipe or recommendations?

Reply
Sophie July 26, 2019 - 10:33 pm

Thrive market has some amazing coconut flour flaxseed chips. I also use my nuts and seeds crackers often. Just use the search button to find the crackers.

Reply
Sylvia Hankin July 27, 2019 - 2:29 pm

I don’t have the pot you are mentioning what other pot can I use

Reply
Sophie July 28, 2019 - 12:13 am

You can use a pressure cooker or stovetop too. Just increase the cooking time to 10 minutes for cooking in stovetop

Reply
Serena Rogers September 7, 2019 - 8:47 am

I’ve just started eating cauliflower and didn’t realise how versatile it is! Thank you for this useful post!

Reply
Marjie Mare September 7, 2019 - 10:33 am

I have everything in my pantry which I will make as soon as I am done commenting. I can’t wait to taste it.

Reply
Tanushree Tyagi September 7, 2019 - 11:24 am

5 stars
Thanks a lot for sharing info on cauliflower. I am going to try the recipe you have shared it looks super yummy.

Reply
Hoang Vi Fessenden September 7, 2019 - 12:51 pm

omg thanks for sharing this! what a great recipe!

Reply
Kimmy Mason September 7, 2019 - 2:08 pm

This looks so yummy! I can’t wait to give it a try.

Reply
Indu September 8, 2019 - 12:16 am

Cauliflower is my favorite. Can’t wait to cook this delicious dish with your recipe at hand.

Reply
Elizabeth O September 8, 2019 - 5:40 am

Wow..I will sure try this at home. Looks yummy!

Reply
pooja Malkani September 9, 2019 - 1:29 am

This looks delicious and mouth-watering. Such a great recipe.

Reply
Jackline A September 9, 2019 - 7:59 pm

I have never heard of a Queso but it looks super tasty. I have a pressure cooker also. Maybe I will try this.

Reply
Bindu Thomas September 10, 2019 - 12:10 am

Amazing recipe. Never seen anything like this with cauliflower.

Reply
Quin Cl September 10, 2019 - 2:01 am

This recipe looks so delicious and healthy, I might do this one too since I also love cauliflower.

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Mila R September 10, 2019 - 11:13 pm

Yes, please. I need more of these. I’m on Keto too!

Reply
Adventures with Shelby September 11, 2019 - 2:57 pm

This sounds interesting I would love to try making it!

Reply
Hackytips September 13, 2019 - 5:09 pm

We usually make curry or Manchurian using cauliflower. This recipe looks easy and yum.

Reply
Krissy Allori September 16, 2019 - 9:37 pm

5 stars
This sounds very interesting. It is a new idea for me for sure. Looking forward to trying it.

Reply
Romina September 16, 2019 - 10:11 pm

5 stars
This sounds and looks great!

Reply
Veena Azmanov September 16, 2019 - 10:20 pm

5 stars
This is so delicious and creamy and full of veggies and flavors too.

Reply
Patty at Spoonabilities September 16, 2019 - 11:11 pm

5 stars
This is definitely going to be my go-to recipe for dips, especially now as we near all the get-togethers for the holidays. Love this recipe!

Reply
Natalie September 16, 2019 - 11:34 pm

5 stars
Looks so delicious and perfect for hosting! I love cauliflower ♥

Reply
Kelly Anthony September 24, 2019 - 1:31 pm

What a great alternative to one of everyone’s favorite party food. This will be perfect for any gathering.

Reply

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