Creamy Instant Pot Cauliflower Soup: An Easy & Healthy Low-Carb Recipe

Get ready to embrace the ultimate comfort food experience with this incredibly easy and delicious **Instant Pot Cauliflower Soup**! Perfectly suited for busy weeknights or a cozy weekend meal, this recipe leverages the magic of your pressure cooker to deliver a rich, creamy, and deeply satisfying soup in no time. If you’re looking for a healthy, low-carb option that doesn’t compromise on flavor, you’ve found your new favorite.

This heartwarming soup combines tender cauliflower, savory onion, crispy bacon (optional, but highly recommended!), a blend of comforting spices, and a generous swirl of cheese to create a smooth, velvety texture that will truly warm you from the inside out. For an extra special touch, serve it with a slice of crusty bread or a sprinkle of your favorite toppings to soak up every last, delicious drop.

Why You Will Love This Instant Pot Cauliflower Soup

Cauliflower is a versatile vegetable that I incorporate frequently into my family’s meals. While my kids might not always jump for joy at the sight of cauliflower, they are surprisingly enthusiastic about this Instant Pot Cauliflower Soup, especially when topped with crunchy, savory bacon. The rich, creamy texture and hearty flavor make it an irresistible option, even for picky eaters.

One of the best aspects of this soup is its flexibility. It’s naturally low-carb and makes a fantastic, filling option for colder weather. Plus, you can easily adapt it to be **vegetarian** by simply omitting the bacon, or opt for turkey bacon for a lighter alternative. The Instant Pot truly shines here, transforming humble cauliflower into a gourmet-like experience with minimal effort.

My love for cauliflower runs deep, and I frequently feature it in other recipes. Some of my personal favorites include this vibrant Turmeric Roasted Cauliflower and the aromatic Curry Roasted Cauliflower. I also enjoy using cauliflower rice as a base for fresh salads, like my Mediterranean Chickpea Cauliflower Salad and a delightful Cauliflower Tabbouleh.

If you’re a cauliflower enthusiast, or even if you’re just looking for a new way to enjoy this nutritious vegetable, this Instant Pot Cauliflower Soup is an absolute must-try. Its ease of preparation in the Instant Pot makes it a convenient choice for any day of the week, ensuring a healthy and satisfying meal with little fuss.

Essential Ingredients for This Creamy Cauliflower Soup

Creating this flavorful soup requires a selection of fresh and pantry-staple ingredients. Here’s a closer look at what you’ll need and how each component contributes to the soup’s incredible taste and texture:

• CAULIFLOWER: The star of our show! You’ll need about 1 1/2 pounds of cauliflower, which is roughly half of a medium-sized head, cut into bite-sized florets. Cauliflower is packed with vitamins C and K, and its mild flavor makes it an excellent base for a creamy soup.
• ONION & GARLIC: These aromatic powerhouses form the flavor foundation of the soup. A diced yellow onion and crushed or minced garlic cloves are sautéed to create a fragrant base. If you’re out of fresh garlic, 1/2 teaspoon of garlic powder can be a suitable substitute. Feel free to add other spices like a pinch of paprika, a dash of hot sauce for heat, or a teaspoon of Italian seasoning for an herb-infused twist.
• STOCK: The liquid base for the soup. You can use either vegetable or chicken broth. For those who enjoy making things from scratch, consider these recipes for homemade chicken stock or vegetable broth. Using a good quality stock will significantly enhance the depth of flavor.
• CREAM: Heavy cream is crucial for achieving that signature silky-smooth and rich texture. If you’re looking for lighter alternatives, milk can be used, or you can stir in a dollop of Greek yogurt at the end for a creamy tang and added protein.
• CHEESE: Shredded white cheddar cheese melts beautifully into the soup, adding a sharp, savory note that complements the cauliflower perfectly. Don’t hesitate to experiment with other cheeses like sharp cheddar for a bolder taste, pepper jack for a spicy kick, or mozzarella for a milder, stretchier texture.
• BACON: This is an optional but highly recommended topping that adds a wonderful salty crunch. Dice and cook your bacon until crispy, then set aside to sprinkle over individual bowls. For a vegetarian option, simply omit the bacon entirely. Both regular and turkey bacon work wonderfully.
• GREEN ONIONS: Freshly sliced green onions provide a vibrant color and a mild, oniony zest as a finishing garnish. Other fresh herbs like chopped parsley, dill, or chives also make excellent additions.

How to Make This Creamy Instant Pot Cauliflower Soup

Preparing this incredibly flavorful and comforting cauliflower soup in your Instant Pot is surprisingly simple. Follow these straightforward steps to achieve a rich, creamy soup that’s perfect for any occasion:

1. Sauté Bacon: Begin by turning your Instant Pot on and selecting the “Sauté” function. Add 2 tablespoons of olive oil and allow the pot to heat for about 2 minutes. Once hot, add the diced bacon and cook until it’s wonderfully crispy, usually around 5 minutes, stirring occasionally. Once cooked, transfer the crispy bacon to a plate and set it aside; it will be used later as a delicious topping.
2. Sauté Aromatics: Add the remaining 2 tablespoons of olive oil to the pot. Stir in the diced yellow onion and cook until it begins to soften, which typically takes about 2 minutes, stirring occasionally. Next, add the crushed or minced garlic and cook for 1 minute, stirring constantly to prevent burning. Press “Cancel” to turn off the sauté function.
3. Pressure Cook Cauliflower: Add the cauliflower florets, chicken or vegetable stock, salt, and black pepper to the Instant Pot. Secure the lid, ensure the valve is sealed, and select the “Manual” or “Pressure Cook” function on High Pressure for just 3 minutes. The Instant Pot will take some time to come to pressure before the cooking countdown begins.
4. Quick Release and Purée: Once the cooking cycle is complete, carefully perform a quick release by turning the valve to the venting position. Once all the pressure has been released and the float valve has dropped, open the lid. Using an immersion blender, carefully purée the soup directly in the pot until it reaches your desired smooth and creamy consistency. Alternatively, you can carefully transfer the soup in batches to a regular blender and blend until smooth.
5. Stir in Dairy & Cheese: Set the Instant Pot to the “Warm” function. Stir in half of the shredded white cheddar cheese until it’s fully melted and incorporated into the soup. Reserve the remaining cheese for serving. Next, stir in the heavy cream until the soup is perfectly creamy. Press “Cancel” to turn off the pot.
6. Serve & Enjoy: Ladle the hot, creamy cauliflower soup into bowls. Garnish each serving with the crisped bacon you set aside, a sprinkle of the reserved shredded cheese, and thinly sliced scallions for a fresh finish. Serve immediately and savor every spoonful!

How to Serve This Instant Pot Cauliflower Soup

This creamy Instant Pot Cauliflower Soup is a delightful meal on its own, but it truly shines when dressed up with a variety of toppings. Customizing each bowl allows everyone to enjoy it just the way they like!

Here are some of my favorite ways to load up this soup:

• Fresh Herbs: A sprinkle of freshly chopped parsley, a handful of green onions (scallions), or a delicate touch of dill adds bright flavor and visual appeal.
• Crispy Bacon: The reserved cooked bacon adds a salty, smoky crunch that perfectly contrasts the soup’s creaminess.
• Extra Veggies: Small florets of steamed broccoli or additional cauliflower, or finely diced red or sweet onion, can add extra texture and nutrients.
• Creamy Dollops: A generous dollop of Greek yogurt or sour cream swirled into the hot soup makes it even more decadent and adds a pleasant tang.
• More Cheese: Don’t be shy with extra shredded cheese! Sharp cheddar, or even a spicy pepper jack, will elevate the flavor profile.
• Crunchy Elements: For texture, add homemade croutons, chunks of crusty bread, or even crispy roasted chickpeas or homemade baked pita chips.
• Protein Boost: For a heartier meal, consider topping your soup with leftover pulled pork or Instant Pot shredded chicken.

Storage and Freezing Tips for Cauliflower Soup

This Instant Pot Cauliflower Soup is excellent for meal prep and can be enjoyed days after it’s made, or even frozen for future convenience. Proper storage ensures you can savor its deliciousness whenever a craving strikes.

• Storage: Once cooled, transfer the soup to an airtight container. It will keep beautifully in the refrigerator for up to four days. Reheat gently on the stovetop over medium-low heat, stirring occasionally, or in the microwave. If the soup is too thick after chilling, you can add a splash of broth or milk to reach your desired consistency.
• Freezing: Cauliflower soup freezes exceptionally well! Allow the soup to cool completely to room temperature before freezing. Transfer it into freezer-safe airtight containers or heavy-duty freezer bags. Lay freezer bags flat to save space. It can be stored in the freezer for up to one month. When you’re ready to enjoy it, simply transfer the frozen soup to the refrigerator to thaw overnight. Reheat thoroughly before serving.

Other Instant Pot Soups You Might Like:

If you’re a fan of quick and easy meals made in the Instant Pot, you’ll love exploring these other delicious soup recipes:

• INSTANT POT CHICKEN TORTILLA SOUP: A zesty, flavorful soup packed with chicken and classic tortilla soup ingredients.
• INSTANT POT LENTIL SOUP: A hearty and healthy plant-based soup, perfect for a nutritious and filling meal.
• INSTANT POT TACO SOUP: All the flavors of your favorite tacos in a comforting, easy-to-make soup.
• INSTANT POT TURKEY CHILI: A lean and flavorful chili that’s perfect for a crowd or meal prep.

Kitchen Tools You’ll Need for This Recipe:

• Instant Pot: Essential for making this soup quickly and efficiently.
• Immersion Blender: A real game-changer for pureeing soups directly in the pot, making clean-up a breeze.
• Soup Bowls: Perfect for serving your comforting bowl of cauliflower soup.

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Instant Pot Cauliflower Soup Recipe

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By: Julia Jolliff

Prep time: 15 mins

Cook time: 20 mins

Total time: 35 mins

Yields: 4 servings

Summary: Instant Pot Cauliflower Soup is a low-carb soup that you can easily make in your pressure cooker.

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Ingredients

• 4 Tablespoons olive oil, divided
• 2 slices bacon, diced (optional, for topping)
• 1 yellow onion, diced
• 2 cloves garlic, crushed or minced
• 1 1/2 pounds cauliflower, about half of a medium-sized head, cut into florets
• 1 cup chicken stock or vegetable stock
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 cup heavy cream
• 4 ounces white cheddar, shredded, divided
• 4 scallions, green and white parts, thinly sliced (for garnish)

Instructions

1. Turn pressure cooker on, press “Sauté”, add 2 Tablespoons olive oil and wait 2 minutes for the pot to heat up.
2. Add the chopped bacon and cook until crispy, about 5 minutes, stirring occasionally. Transfer to a plate and set aside to top the soup later.
3. Add another 2 Tablespoons olive oil. Add the onion and cook until starting to soften, about 2 minutes, stirring occasionally.
4. Add the garlic and cook 1 minute, stirring constantly. Press “Cancel” to stop sautéing.
5. Add the cauliflower, stock, salt, and black pepper to the pot. Turn the pot on Manual, High Pressure for 3 minutes, close the lid and seal the valve. Once done cooking do a quick release.
6. Carefully puree the soup using an immersion blender (or transfer it to a regular blender and puree).
7. Set the instant pot to “Warm” and stir in half the cheese until melted, reserving the other half for topping.
8. Stir in the cream. Press “Cancel” to turn off the pot.
9. Ladle the soup into bowls and top each with crisped bacon, cheese, and scallion.

Notes

• Leave off the bacon for a vegetarian version.
• Cauliflower soup can be made in advance and reheated when needed. It will keep for up to four days in the fridge.
• To freeze: Let the soup cool completely. Transfer to an airtight, freezer-safe container or bag and freeze for up to a month. Thaw overnight in the refrigerator before reheating.

Nutrition Information (Approximate per serving)

Calories: 417kcal | Carbohydrates: 16g | Protein: 14g | Fat: 35g | Saturated Fat: 13g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 16g | Trans Fat: 0.01g | Cholesterol: 54mg | Sodium: 693mg | Potassium: 710mg | Fiber: 4g | Sugar: 6g | Vitamin A: 630IU | Vitamin C: 87mg | Calcium: 269mg | Iron: 1mg

Nutrition information is automatically calculated and should only be used as an approximation.