Instant Pot Loaded Cauliflower Soup (low carb)

Creamy and delicious, Loaded Cauliflower soup is rich, hearty, and healthy! This low carb option is great for KETO, Atkins, South Beach or any diet! Only 212 calories and 11g carbs per serving! Also optional directions to cook on the stovetop!

Instant Pot Loaded Cauliflower soup is one of my FAVORITE soup and instant pot recipes. It's easy, quick, has minimal ingredients, and is pretty inexpensive! All the while this soup is healthy, delicious, and soooo creamy! If you don't have an instant pot, this cauliflower soup can also be made on the stove top. I will give you directions for that as well.

The soup is so easy to make! Here's how!

How to make Instant Pot Loaded Cauliflower Soup:

**scroll all the way down for full ingredient list and printable directions**

• Get all the ingredients together and prep the cauliflower. Cut off the cauliflower florets from the base into florets. You can also use the stems in this recipe! Chop the onion into chunks. Let the cream cheese sit on the counter while it cooks (this will soften the cream cheese).
• Using a 6qt or larger Instant Pot, add cauliflower, onion, garlic, salt, pepper, and the stock/broth to the instant pot. 
• Close the lid, put the pressure valve in the sealed position, and set the instant pot to MANUAL/HIGH for 7 minutes. 
  • Remember when using the Instant Pot, that the time it takes to cook the recipe (5 mins), is not the total time of the recipe. You need to give the pot some time to ‘come to pressure’. Since there is a lot of liquid in this soup it could take 10+ minutes. 
• Once time is up, release the pressure by flipping the switch (careful liquid may come out of the top).
• Add cream cheese and cheddar cheese to the pot. Using an immersion blender, blend the cauliflower mixture until smooth and creamy.
• Serve topped with your favorite toppings - I like green onions and cheese, but you could add bacon or more cheese too!

No Instant Pot? No problem, you can order an Instant Pot here! Or....

You can make this Loaded Cauliflower Soup on the stovetop too, here's how:

• Using a large stock pot, add cauliflower, onions, stock, garlic, salt and pepper. Over medium/high heat, bring to a boil. Cover the pot and then turn to low heat and cook for 20 minutes or until the cauliflower is steamed tender.
• Continue with directions from step 3 in the recipe card below. 

I like to double this recipe and freeze extra! It’s easy to pull out during the week for meals. Warning, the pot will be VERY full if you use a 6qt Instant Pot, but you can cut the cauliflower into smaller chunks to make more room. 

How to freeze Loaded Cauliflower soup:

• One the Instant Pot Loaded Cauliflower Soup has cooled, add 3-4 cups to quart size freezer bags. Seal the bags, pressing out any air from the bag. Place in the freezer laying down to save space. Label with the date and name of the soup. 
• To defrost:
  • Remove from freezer and place in fridge the day before eating.
  • For day of defrosting, set on counter in a shallow bowl or plate.
  • Defrost in the INSTANT POT: Add ½ cup of water to the instant pot, remove the soup from the bag, and add frozen chunk of soup to the instant pot. Cook on HIGH for 7 minutes. Open and use immersion blender to blend or whisk. 
  • Add garnishes and serve!

Is Loaded Cauliflower soup healthy?

Yes! This soup fits into a variety of diets. It's low carb (11g per serving) and fits into the KETO, South Beach, and Atkins diets. It's also vegetarian so perfect for meatless Monday! See recipe card below for full nutritional information!

Loaded Cauliflower soup gives the illusion of a creamy potato soup, while cutting carbs and using cauliflower. It's so delicious, even if you don't like cauliflower, you will LOVE this! Serve this with delicious Low Carb Egg Salad Lettuce Wraps!

My favorite Instant Pot Recipes:

• Instant Pot Buffalo Chicken Lettuce Wraps are the perfect healthy chicken recipe! Make the spicy chicken in just minutes, then load up fresh lettuce wraps with your favorite toppings!
• Hamburger soup is full of hearty vegetables in a deliciously seasoned broth. It’s the perfect lunch or dinner!
• The Best Instant Pot Hard Boiled Eggs are so easy to make! Done in a few minutes and super easy to peel, you’ll never make them any other way again! 
• Instant Pot Asian Pork cooks up in just minutes, and is the perfect healthy dinner! Use the juicy meat in lettuce wraps, sliders, or a salad!
• Instant Pot Loaded Mashed Potatoes are full of cheese, bacon, and green onions! Ultra creamy and delicious, these are the best loaded mashed potatoes! 
• Instant Pot Baked Potatoes are done in a fraction of the time as traditional baked potatoes, and are the creamiest baked potatoes you will ever eat!
• Instant Pot Garlic Hummus has only a handful of ingredients! Save money and know exactly what’s in your food with this recipe!
• Instant Pot Cilantro Lime Chicken is an easy healthy meal that comes together in less than 30 minutes! Great for tacos, salads, rice bowls, or just plain! 
• Instant Pot Honey Sesame Chicken Lettuce Wraps: Instant Pot Honey Sesame Chicken Lettuce Wraps are a delicious healthy meal that cooks in just 10 minutes! Simple to make, family friendly, and so tasty!
• Instant Pot Hard Boiled Egg Loaf: In five minutes you can have a whole bunch of hardboiled eggs which are perfect for egg salad! No peeling or ice bath for this Instant Pot Hard Boiled Egg Loaf!

Make sure you don’t miss a thing! Follow Domestic Superhero on:

Facebook | Instagram | Pinterest | Twitter

5 from 9 votes

Print

Instant Pot Loaded Cauliflower Soup (low carb)

Prep Time

5 mins

Cook Time

7 mins

Total Time

12 mins

 

Creamy and delicious, Loaded Cauliflower soup is rich, hearty, and healthy! This low carb option is great for KETO, Atkins, South Beach or any diet! Only 212 calories and 11g carbs per serving! Also optional directions to cook on the stovetop!

Course: Main Course

Cuisine: American

Keyword: instant pot loaded cauliflower soup

Servings: 12 servings

Ingredients

• 2 heads cauliflower (or 4lbs) florets trimmed off from main stem
• 1 medium yellow onion chopped
• 2 TBS minced garlic
• 1 teaspoon salt
• 1 teaspoon black pepper
• 4 cups vegetable or chicken stock
• 12 ounces cream cheese, softened/room temperature
• 8 ounces freshly grated cheddar cheese (I like extra sharp)

Optional toppings

• green onions
• bacon crumbles
• cheddar cheese
• sour cream or plain Greek yogurt
• additional salt and pepper

Instructions

1. Using a 6 quart or larger instant pot, add cauliflower florets, onion, stock, garlic, salt, and pepper. Close lid and set on MANUAL for 7 minutes.

2. Once time is up, release the pressure by flipping the switch (careful liquid may come out of the top).

3. Add cream cheese and cheddar cheese to the pot. Using an immersion blender, blend the cauliflower mixture until smooth and creamy.

4. Serve topped with your favorite toppings - I like green onions and cheese!

Recipe Video

Recipe Notes

Each serving is about 1 cup, recipe yielded 12 cups of soup. 

Nutritional info per servings: 218 calories, 16g fat, 11g carbohydrates, 4g fiber, 5g sugar, 9g protein. 9 Weight Watchers points per serving. 

Instant Pot? No problem - you can order an Instant Pot HERE!

You can make this soup on a stovetop too, here's how:

1. Using a large stock pot, add cauliflower, onions, stock, garlic, salt and pepper. Over medium/high heat, bring to a boil. Cover the pot and then turn to low heat and cook for 20 minutes or until the cauliflower is steamed tender.
2. Continue with directions from above at step #3.