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–+ servings
cauliflower soup in a white bowl

Instant Pot Cauliflower Soup (Low Carb)

This Instant Pot Cauliflower Soup tastes like a loaded baked potato soup but it's low carb because it's made with cauliflower instead of potatoes.
4.99 from 52 votes
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Course: Soup
Cuisine: American
Keyword: cauliflower soup
Prep Time: 5 minutes
Cook Time: 10 minutes
Time to pressure + natural release: 17 minutes
Total Time: 33 minutes
Servings: 10 servings
Calories: 409kcal
Author: Don't Mess With Mama

Equipment

  • Instant Pot or electric pressure cooker
  • Immersion blender

Ingredients

  • 3 lbs cauliflower florets (about a whole head of cauliflower)
  • 2 cloves garlic, minced
  • 1 onion, chopped
  • 6 cups chicken broth
  • 1 package cream cheese
  • 1 tbsp garlic salt
  • 1 tsp black pepper
  • 8 oz Parmesan cheese

Toppings

  • 1 cup cooked bacon, crumbled
  • 2 stalks green onion, finely chopped
  • 4 oz sun-dried tomatoes with oil (from jar) (optional)

Parmesan Crips

Instructions

Parmesan Crisps

  • Line a cookie sheet with parchment paper. Scoop out a tablespoon of Parmesan cheese onto the parchment paper. Repeat leaving about 2 inches apart in little bunches. Sprinkle with Italian seasoning. 
  • Place the cookie sheet in the oven at 350 degrees for about 10 - 15 minutes, or until the Parmesan starts to turn golden brown.

  • Remove the cookie sheet from the oven, and let cool. Garnish the soup when it's down and placed in bowls. There should be about 2 Parmesan crisps per bowl of soup.

Creamy Cauliflower Soup

  • Rinse the cauliflower and break it into florets. Chop the florets into small pieces.
  • Place the cauliflower florets, chopped onion, minced garlic, chicken broth, garlic salt, and seasoned pepper in the Instant Pot. Stir well, and place the lid on the Instant Pot, until it beeps and locks. Make sure the pressure valve is set to Sealing, and press the Manual button, and set the time for 10 minutes. 
  • When finished, let the Instant Pot naturally release the pressure, about 5 minutes. When the IP beeps, and goes to the Off setting, make sure the Float Value is down, and all the pressure has been released, and then remove the lid. 
  • Add the cream cheese and use an immersion blender to stir the soup and make it into a creamy texture. Add about 8 oz (1 cup) of Parmesan cheese and stir well.
  • Ladle the soup into bowls, place two of the Parmesan croutons in each bowl, and drizzle a little oil from the sun-dried tomatoes on to the top of the soup. Top with crumbled bacon, and green onions.

Notes

Substitute the cream cheese for 4-6 oz sour cream. I like cream cheese as it makes this soup really creamy.
Soup may be kept in the refrigerator in an airtight container for up to 5 days. You can freeze the soup for up to 60 days.
If you're not familiar with the float valve or pressure valve on your Instant Pot, read the manufacturers directions to learn where they're located, and how they work. 
Stovetop Option
  1. Add avocado oil to a large pot over medium heat.
  2. When the oil is hot, add garlic, onion, and cauliflower florets. Cook for 2-3 minutes.
  3. Add garlic salt, pepper, and chicken broth. Stir well and let simmer for 15 minutes or until cauliflower is tender.
  4. Add the cream cheese and stir well.
  5. Use an immersion blender to stir the soup and make it into a creamy texture.
  6. Add about 8 oz (1 cup) of Parmesan cheese and stir well.
  7. Ladle the soup into bowls, place two of the Parmesan croutons in each bowl, and drizzle a little oil from the sun-dried tomatoes on to the top of the soup. Top with crumbled bacon, and green onions.
Slow Cooker Option
  1. Add garlic, onion, chicken broth, and cauliflower florets to the slow cooker.
  2. Cook on low heat for 6 hours or high heat for 3 hours.
  3. When done, turn off the heat and add garlic salt, pepper, and cream cheese.
  4. Use an immersion blender to stir the soup and make it into a creamy texture.
  5. Add about 8 oz (1 cup) of Parmesan cheese and stir well.
  6. Ladle the soup into bowls, place two of the Parmesan croutons in each bowl, and drizzle a little oil from the sun-dried tomatoes on to the top of the soup. Top with crumbled bacon, and green onions.

Nutrition

Calories: 409kcal | Carbohydrates: 17g | Protein: 32g | Fat: 25g | Saturated Fat: 13g | Cholesterol: 62mg | Sodium: 2021mg | Potassium: 894mg | Fiber: 4g | Sugar: 5g | Vitamin A: 737IU | Vitamin C: 79mg | Calcium: 754mg | Iron: 2mg