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The best cauliflower soup recipe ever!! This Instant Pot loaded cauliflower soup is super easy to make, and just so happens to be a low carb cauliflower soup recipe!

Instant Pot Loaded Cauliflower Soup

Yay! My first Instant Pot recipe. You can trust me when I say this one is good, because I’ve been making it over, and over, and over again. I actually made it yesterday for lunch! It’s SO easy and SO good. Even the kids like it, because they can slurp it out of a cup easily. It’s so smooth!

I’ve been eating a lot of cauliflower lately, so you’ve heard me rave about cauliflower before. Have you tried my crispy Mongolian cauliflower yet!? Since getting my Instant Pot a couple of months ago, I’ve been experimenting with all different ways to cook cauliflower. Cauliflower mash and cauliflower soup are my favourites! I feel like I just said ‘cauliflower’ way too many times in this paragraph.

Moving on. We’re still FREEZING here. Did you see us “make snow” the other day on my Insta stories? The temperatures had reached a mere -27 that day. So fun. The only saving grace from this weather is pre-school. Dear weather regulation people that make these very important decisions, please, PLEASE don’t let pre-school get cancelled because of the weather! The boys are absolutely stir-crazy from being inside so much!! It would be much easier to embrace the coziness inside due to the cold weather outside if I could just leisurely bake and snuggle under a blanket watching Netflix!

So, as you can imagine, I am really needing the cozy foods these days. This loaded cauliflower soup definitely hits the mark!

Instant Pot Loaded Cauliflower Soup

How long does it take to make this low carb cauliflower soup?

All in, I think this soup takes me 20 minutes now to have on the table. 20 minutes! Also, I almost always have the right ingredients on hand to whip it up. Keep in mind, this time is taking into account using your Instant Pot. You can also make this recipe on the stovetop, so I’ve included directions for that option as well.

Do you have to use bacon in this recipe?

Bacon! I’ve been eating a lot of it these days. I know it has a really bad reputation and it really is fatty, but it also adds so much flavor to dishes! I went through a long period in my life where I didn’t eat bacon at all, but I missed it too much. If I’m going to have a few not-so-terrible vices, bacon can be one of them.

You can guess from all of this bacon talk, that I use it in this recipe. I sauté my garlic and onions in the bacon grease before adding the cauliflower – BUT – feel free to omit the bacon and just use olive oil to sauté the garlic and onions! It’s still delicious!

Oh, PS – this soup is also keto-friendly and paleo-friendly as well!

instant pot loaded cauliflower soup

Instant Pot Loaded Cauliflower Soup

What do you top this loaded cauliflower soup with?

I like to think of this soup as kind of a baked potato. So, the usual loaded potato toppings like cheese, green onion, bacon bits and sour cream! Add them all at the end and give it a quick stir before enjoying.

You could even top it with these crispy chickpeas from Crumb Top Baking!

So, what cozy foods have you been eating during the deep freeze? If you need some more ideas, I’ve thrown a few recipes at the bottom of this post. My favourite is the white chicken chili!

Have a great weekend my friends, and stay warm!!

Instant Pot Loaded Cauliflower Soup

More cozy food ideas:

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loaded cauliflower soup

Instant Pot Loaded Cauliflower Soup

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5 from 7 reviews

  • Author: Katherine
  • Total Time: 20 minutes
  • Yield: 4-6 servings 1x


The best cauliflower soup recipe ever!! This Instant Pot loaded cauliflower soup is super easy to make, and just so happens to be a low carb cauliflower soup recipe! 


  • 4 slices bacon, diced
  • 1/2 cup yellow onion, diced
  • 4 cloves garlic, minced
  • 1 head cauliflower, chopped (~8 cups)
  • 3 cups chicken/vegetable broth
  • 1/2 cup heavy cream or whole milk*
  • 1/2 cup sour cream*
  • 1 cup sharp shredded cheddar cheese, divided
  • salt and pepper, to taste
  • diced green onions, for garnishing


  1. Turn the Instant Pot to sauté and add the diced bacon. Cook the bacon, stirring occasionally, for about 5 minutes, until brown and crispy. Remove the bacon using a slotted spoon and transfer to a paper-towel lined plate. Reserve 2 tbsp. of the bacon grease* in the Instant Pot and discard the rest. Add the onions and garlic and sauté for 5 minutes or until the onions are translucent and the garlic is fragrant. Turn off the Instant Pot.
  2. Pour in the broth, followed by the chopped cauliflower. Close the Instant Pot and ensure the valve is closed. Set the Instant Pot to pressure cook (on high) for 5 minutes. The Instant Pot will take about 10 minutes to come to pressure. When the time is up, allow the Instant Pot to release pressure naturally for about 5 minutes, then open the vent and release the remaining pressure. Open the lid.
  3. Add the cream/milk and either use an immersion blender to blend the soup until it reaches a creamy consistency, or transfer the soup to a blender (you might have to do this in batches) and blend until smooth. If using a blender, transfer the soup back into the Instant Pot and turn it to sauté. Add the sour cream and 1/2 cup of the cheese, and stir to incorporate, cooking for about 3 minutes. Season the soup with salt and pepper, to taste. Serve the soup immediately, topping it with the remaining shredded cheese, the cooked bacon, sour cream and green onions!

Stovetop Directions

  1. Follow the directions as above, beginning with sautéing the bacon in a large pot over medium-high heat. Add the broth and cauliflower to the pot, and bring the liquid to a boil. Turn the heat down and put the lid on, simmering for about 15 minutes, or until the cauliflower is fork-tender. Follow the remaining directions as above.


  1. I don’t recommend using anything lighter than whole milk, or the soup will not be creamy!
  2. I used full-fat sour cream but feel free to use “light”.
  3. If you decide to omit the bacon, heat 2 tbsp. of olive oil in the Instant Pot for 1 minute before sautéing the onions and garlic.
  • Prep Time: 5 minutes
  • Cook Time: 15 minutes
  • Category: soup
  • Method: instant pot
  • Cuisine: healthy
Recipe Card powered byTasty Recipes

Try some of these cold weather favourites this week!

Easy Leftover White Chicken Chili

Easy Leftover White Chicken Chili

Crockpot Minestrone Soup

Crockpot Minestrone Soup

Coconut Curry Fusion Bowl

coconut curry fusion bowl


Instant Pot Loaded Cauliflower Soup

About Katherine

Heeey! Thank you for stopping by! I like 30-minute dinners and giant peanut butter cups made with only 3 ingredients. I LOVE food! If you do too, you're in the right place.

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  1. Yikes! I hope you’ll get out of the deep freeze soon! This soup looks wonderful and would definitely cozy things up. I’m with you on the bacon. It’s my vise too, but I’m fine with it!😃

    1. Still freezing, unfortunately!! I can’t wait for summer. I can’t give up bacon! It’s just so delicious!! 🙂

  2. LOVE cauliflower, especially in soup! I’ve been making a cauliflower soup with blue cheese for years and it’s amazing but I’m totally trying this one–it sounds so easy! Have a great weekend, Katherine! And STAY WARM!

    1. Ooh I like the idea of blue cheese!! You should switch things up and share a savory recipe so I can try that out 😉 Thanks Kelsie!! I might have to come visit soon!

  3. Yay for the Instant Pot! This soup looks so creamy and delicious and I’ve been using bacon a lot the past few months as well. Count me in for this wonderful soup!

    1. I’m so glad I finally invested in an Instant Pot! Thanks Marcie, I bet you’d love this one! XO

  4. Need to get an Instant Pot! This looks delish Katherine. So perfect for winter! Cozy and comforting!

    1. You do!! I don’t know why I waited so long! Thanks Mary Ann, it’s definitely a cozy soup! 🙂

  5. I got an IP for Christmas and have been using it so much! Gotta love meals that come together so quickly and cauliflower is at the tippity top of my fave veggies! I can see why the kiddos loved it too! Have an awesome weekend ahead, my friend! XOXO

    1. I have been using mine so much too!! It’s so nice being able to dump things in and just set it and walk away!! Thanks Dawn, hope yours is going well!! XO

  6. We’re on similar wavelengths this week… You say cauliflower, I say potato…you say Instant Pot, I say Slow Cooker…. It’s really all the same! Delicious!!! 😉 This looks amazing! My daughter just got an IP – I’ll be passing this along to her!

    1. Hah! We definitely are, and definitely all delicious! Too bad we couldn’t trade leftovers 😉 I hope she loves it, an instant soup is wonderful!

  7. Soooooo cold over there Katherine! I saw your IG story and that was crazy! So cool though 🙂 I wish I had an Instant Pot so I could make this hearty, warming soup!!

    1. So crazy hey!? Haha it’s unreal. We’ve finally got an actual winter I guess! Thanks Kelly!! I am so glad I finally got an Instant Pot, you’ll have to invest in one soon!