Instant Pot Cauliflower Soup

This Healthy Instant Pot Cauliflower Soup is creamy, delicious, and incredibly easy to make. Smoky bits of crispy bacon add another layer of flavor and a perfect cozy soup on cold days.

You may also look at some of the other soup recipes – Creamy Pumpkin Soup RecipeHomemade Tomato SoupHealthy Spinach Soup Recipe and Tomato White Beans Soup.     

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Low Carb Cauliflower Soup made right in the Instant PotPin

Creamy and Healthy Instant Pot Cauliflower Soup with bacon and Cheese is low carb. I am labeling this as one of the best Cauliflower recipes to date. When there is bacon in a soup, nothing can go wrong, right? One of my favorite soups because it is rich, and creamy yet not loaded with cream or Cheese.

Cauliflower, when cooked, makes the soup naturally creamy. So you can adjust the amount of cream and cheese as per your preference and how rich you want the soup to be.

Another Instant Pot recipe and also a Soup recipe. Honestly, I didn’t want to spam you guys with soup recipes one after another. But this soup turned out to be so amazing, that I had to share here without any delay. It is perfectly creamy, thick, and really satisfying.        

Ladle full of Low Carb Cauliflower Soup held atop the Instant Pot.Pin


This easy Cauliflower Soup needs a handful of ingredients and is very much customizable as per your taste.

  • Start with a fresh head of cauliflower, clean, and cut into florets. You could also use frozen cauliflower florets, you can’t get hold of fresh cauliflower.
  • I love to use butter to saute Onion and garlic. You can substitute with Olive oil if you prefer.
  • Thyme and Bay leaf are the aromatics used. Try adding Parsley or Oregano can also be added. But do not go overboard with herbs.
  • Then there is Bacon and it makes everything better.
  • Cream and Cheddar helps to thicken the soup. Here is the best part of this Cauliflower Soup. You can adjust the quantity of cream and cheese in the soup as per your taste or calorie requirement. Cauliflower, when cooked, thickens the soup naturally. So you don’t need gallons of cream or cheese to make it thick.

I like to keep little chunks of cauliflowers in the soup rather than a smooth case. Use a hand blender to blend it to a silky smooth consistency.

Bowl of. Low Carb keto-friendly Cauliflower Soup with bacon and herbs.Pin Healthy Soup

Being low on carb, Cauliflower is quite popular among people who are trying to lose weight. It is also an excellent source of Vitamin C, Vitamin K, Dietary Fiber, and other nutrients.

It is also one of those versatile vegetables, that can be used in many different ways. A popular substitute for starchy food items such as rice and potato. One of my favorites is this creamy Cauliflower Coconut Curry.

Because Cauliflower makes this soup naturally creamy, you can totally reduce Cream and/or Cheese as per your preference.

Closeup picture of Keto Cauliflower soup in a bowl shown with bacon bits garnished on top. Pin

Serve with

This soup is so fulfilling that it can be had as a meal by itself. If you are interested to make a complete keto meal, choose some keto friendly bread or proteins like Rosemary Lemon Chicken Thighs, Tandoori ChickenParmesan Crusted Chicken, or Chili Garlic Shrimp.

Other Instant Pot Recipes

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Instant pot Cauliflower Soup ( Step by Step Video at end of the Recipe)

Course Soup
Cuisine American
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 20 minutes
Healthy Cauliflower Soup with bacon is creamy, cheesy with chunks of Cauliflower in it. It is low carb and Keto.
Servings 4 people


  • 1 Medium Cauliflower
  • 4 strips Bacon
  • 1 tbsp Butter
  • 1 medium Onion chopped
  • 1 tbsp Garlic (minced)
  • 1.5 cups Chicken Stock
  • 1 bay leaf
  • 1 tspn Dried Thyme or Italian seasoning
  • ¼ tspn Chili Flakes
  • ½ cup half and half
  • 1 cup sharp Cheddar Cheese
  • Salt and pepper to taste


  • Start with browning the bacon. Set Instant Pot to Saute mode. When hot, add bacon pieces. Cook till they are brown and crispy.
  • Remove bacon from the pot, Keep aside. Get rid of extra bacon fat ( we don't want to overpower the soup with bacon flavor)
  • Add butter to the pan, followed by chopped onion. 
  • Saute onion until softened. Stir in minced garlic. Cook for another 30 seconds, until the raw smell, is gone.
  • Add Cauliflower florets. Fry it for a couple of minutes. 
  • When little brown spots start to appear, pour in the stock.
  • Add bay leaf, thyme. Season it with salt and pepper. 
  • Set Instant Pot to the Manual Mode. Close the lid and let it cook on high for 5 minutes. Then let the pressure release naturally for 10 minutes, followed by a quick release.
  • When the pressure is completely released, carefully open the lid. Add cream, cheddar cheese, and chili flakes. 
  • Mix everything and smash a few cauliflower florets with the back of the spatula. Adjust seasoning.
  • While serving sprinkle crisp bacon and more cheese if required.



To make on the stovetop
To make the soup on the stovetop, take a heavy bottom soup pot. Cook bacon till crisp. Keep bacon aside. Add butter followed by onion and garlic. Saute till onion has softened and raw garlic smell is gone. Add cauliflower florets and stock. Cover and cook for 10-12 minutes until the cauliflower is soft and tender. The rest of the steps are the same as the instant pot mentioned above.


Serving: 200g | Calories: 366kcal | Carbohydrates: 17g | Protein: 17g | Fat: 26g | Saturated Fat: 13g | Cholesterol: 66mg | Sodium: 578mg | Potassium: 716mg | Fiber: 3g | Sugar: 6g | Vitamin A: 535IU | Vitamin C: 74.3mg | Calcium: 291mg | Iron: 1.8mg
Did You Make This Recipe?Tag @theflavoursofkitchen on Instagram and hashtag it #theflavoursofkitchen



  1. Laurie Brackett says:

    5 stars
    This is delicious and quick easy to make.

  2. Jillian V says:

    5 stars
    I wasn’t sure what to do with a head of cauliflower and was looking for an easy recipe. This was absolutely delicious. Nice flavour profile and I like that I didn’t have to blend it. Will be making again!

  3. 5 stars
    Made this last night and my non-veggie loving husband & daughter liked it! I was skeptical when I first opened the IP lid, because it was just mushy cauliflower floating in chicken broth. But I added the cream (I used heavy cream, because that’s what I had) and cheddar cheese and blended it with an immersion blender. It was smooth & creamy. The bacon on top really makes it! We had leftover turkey meatloaf with it, which made for a hearty, warm meal on a cold winter night.

  4. Please advise what is the serving size?

    I have nit made this yet but definitely will. However, I will be substituting almond milk for half & half and using imitation bacon bits to convert to a WW recipe. Also using fat free cheddar cheese.
    Works out to 1 point per serving.

    I’m sure it would be much tastier as originally written, but you gotta do what you gotta do.

    1. Subhasmita says:

      Hi Patsy, the servings are for 4. Your substitutions will still taste delicious.

  5. Diane Thompson says:

    This was excellent!! I did the stove top version!! Husband loved it also !!

  6. 5 stars
    Wow, this is the best cauliflour soup I have ever had, it will be my go to soup from now on, my husband had seconds 🙂

  7. 5 stars
    Delicious!! How long will this last in the fridge?

    1. subhasmita says:

      Thank you!! Should stay for a couple of days.

  8. 5 stars
    My entire family loves it!! What would be a good side to this? My husband likes a meat for dinner. The rest of us are good with the soup being the main course.

    1. subhasmita says:

      Thank you!! As a side, I would serve some roast chicken or other protein. I have a Baked Tandoori Chicken recipe on the blog if you are interested 🙂

  9. 5 stars
    So delicious…not too heavy and tons of flavor will be making this again

    1. subhasmita says:

      Yayy!! perfect soup when you want something light yet comforting. Thank you for the feed back.

  10. 5 stars
    I’m new to instantpot cooking and this soup is easy and yummy !

  11. This sounds delicious but should not be labeled as Keto.

    1. subhasmita says:

      It is not keto but can be customized as per one’s macro requirement. All the ingredients used here are Keto friendly.

  12. Can u freeze the remaining

    1. subhasmita says:

      It can be frozen. If you are freezing, don’t add the cheese at the end. Instead, add the cheese after you reheat the soup.

  13. I don’t own an instant pot, but made it on to of the stove. Omg! So good. Thank you for sharing.

  14. 5 stars
    good recipe. this did taste a little too rich for me, so I added just a couple tablespoons of rice vinegar (one of the more mellow vinegars) to help balance out the flavors in this.

  15. 5 stars
    Do you happen to know what the calorie count would be without the cheese and bacon? I made it for my family last night but left the cheese and bacon on the side for my family to add to their own bowls. I ate it without and a dash of sriracha! Delish!!

  16. 5 stars
    So good! I had some carrots that needed to be used so I shredded 2 large carrots and added them with the cauliflower. I cooked the bacon without knowing it was for garnish so I chopped it up and added it in with the cheese and threw it all in the blender. I think blending really made it an awesome texture (butternut squash-like) and really improved the soup for me as I love thick soups. Will definitely be making this again!

    1. subhasmita says:

      Adding carrot is a good idea. Glad that you liked it.

  17. Deborah Hartelt says:

    5 stars
    I used real bacon bits instead of sliced bacon and it tasted amazing and dropped the calorie count to 232!

  18. 5 stars
    Please tell me there aren’t 17 grams of carbs in each serving of this wonderful soup! It just seems more like entire head of cauliflower, not per serving. I am on keto, so if ths is coreect, it pretty much takes it out of the game while trying to lose weight. Please confirm.

    1. subhasmita says:

      The nutritional value given in the recipe is for 200 grams of serving. It is not only the cauliflower that has carbs. The tool is considering carbs from Onion,cheese, Cream and the stock. So you can adjust the the ingredients as per your macro requirement. Hope that helps.

  19. Lisa North says:

    5 stars
    Came out great!! I did substitute heavy cream. Really delicious. I did mine on the stove as I don’t have a crock pot.

    1. How long did you cook it on the stove?

      1. subhasmita says:

        It should take around 20-25 minutes when cooked on medium heat covered.

  20. 5 stars
    Omg .. so delicious .. I was literally salivating..
    the videos are great..

    1. Delicious and perfect for this cold day
      I will definitely make it again.

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