Creamy keto comfort in minutes
If you’re craving a cozy, creamy cauliflower soup that feels indulgent but stays light, this Instant Pot version is your new weeknight hero. Everything cooks fast in the pressure cooker, then blends into a silky bowl of comfort with minimal effort. It’s naturally gluten-free, family-friendly, and easy to customize with toppings (think cheddar, crispy turkey bacon, or a swirl of sour cream). The best part? It tastes like it simmered all day, but it’s ready in about 30 minutes perfect for busy evenings, meal prep, or a simple keto soup lunch you’ll actually look forward to.
- Prep: 10 mins
- Cook: 20 mins
- Total: 30 mins
- Servings: 6
Ingredients
- 2 tbsp avocado oil (or olive oil/butter)
- 1 medium onion, roughly chopped (about 2 cups)
- 2 cloves garlic, minced (plus extra for topping, optional)
- 1 head cauliflower, cut into florets (about 5 cups)
- 2 cups low-sodium vegetable broth
- 1 tsp salt (plus more to taste)
- 1 cup whole milk (or oat milk/coconut milk/any milk)
- 1 cup shredded cheddar cheese
- 4 fresh sage leaves, roughly chopped (optional but delicious)
Kitchen Tools
- Instant Pot / electric pressure cooker
- Knife & cutting board
- Measuring cups & spoons
- Mixing bowl + spatula
- Immersion blender (or countertop blender)
- Small skillet (optional, for garlic-sage topping)
Step-by-Step Instructions
- Prep: Chop onion, mince garlic, and cut cauliflower into florets. Multitask tip: measure broth and shred cheese while the onion sautés
- Sauté: Set Instant Pot to Sauté. Add avocado oil and onion; cook about 10 minutes until soft and lightly golden (this builds big flavor)
- Combine: Add garlic, cauliflower florets, vegetable broth, and salt. Stir to scrape any flavorful bits from the bottom.
- Pressure Cook: Cook on High Pressure for 10 minutes. Carefully quick release (or natural release 5 minutes, then quick release).
- Blend: Use an immersion blender to puree until silky-smooth. (If using a blender: blend in batches and vent the lid.)
- Finish: Stir in milk, then fold in cheddar until melted and creamy. Taste and adjust salt. Rest 2 minutes for the texture to thicken
- Garnish (optional): In a small skillet, sauté a little minced garlic + chopped sage in 1 tbsp oil over medium heat for 3–5 minutes. Drizzle over bowls for a cozy finish.
Pro Tips
- Storage: Cool fully, then store in an airtight container in the fridge for up to 4 days.
- Reheat: Warm gently on the stove or microwave. If it thickens, add a splash of broth or milk and stir until silky.
- Subs: For dairy-free, use coconut milk or creamy oat milk and skip cheddar (or use dairy-free cheese / nutritional yeast).
- Texture control: Prefer it chunky? Blend only 70–80% and leave a few cauliflower bits for body.
- Serving: Serve with toasted bread, a simple side salad, or roasted chickpeas for crunch.
Main Body
This soup works because cauliflower becomes naturally creamy once it’s pressure-cooked and blended no flour, no complicated steps, just pure comfort. Sautéing the onion first is the quiet secret: those 10 minutes transform basic ingredients into a richer, slightly sweet base that tastes like you spent way longer in the kitchen. Add cheddar at the end and you get that familiar “loaded” soup vibe without heaviness.
The Instant Pot makes everything almost foolproof, but there’s one common mistake to avoid: don’t rush the onion sauté. If the onion is still raw-ish, the soup can taste sharp. Let it soften and turn glossy, and scrape the bottom well before pressure cooking so you don’t get a burn notice. Also, blend carefullyhot soup expands in a blender, so vent the lid and work in batches.
Cauliflower is the star here because it’s mild, slightly nutty, and incredibly flexible. When blended, it creates that velvety texture we usually associate with heavy cream. Whole milk adds smoothness, while cheddar brings saltiness and a savory, satisfying finish. If you’re doing keto or low-carb, this is a dreamy way to get that “comfort food” feeling with simple ingredients.
For busy weeknights, this recipe fits perfectly into a fast flow: chop everything first, start the sauté, then tidy your counter while the pot comes to pressure. Once it’s blended, the soup is basically done no extra pots needed. Toppings are where you can make it feel special: sautéed garlic and sage gives a restaurant-style aroma, while turkey bacon crumbles or extra cheddar makes it feel like a loaded baked potato soup (but cauliflower-forward).
It’s also meal-prep friendly. Make a batch on Sunday, store it in single-serve containers, and reheat for quick lunches. The flavor deepens after a day in the fridge, and the texture gets even thicker and cozier. If you plan to freeze it, consider leaving out the cheese and adding it fresh after reheating to keep the texture smooth.
Variation Recipes
- Loaded Turkey Bacon Cauliflower Soup: Top with crispy turkey bacon, extra cheddar, and a spoon of sour cream (or dairy-free yogurt) for a loaded, comfort-food bowl.
- Roasted Garlic Cauliflower Soup: Roast a whole garlic head until soft, squeeze cloves into the soup before blending, and reduce the cheddar slightly for a mellow, sweet garlic flavor.
- Spicy Cheddar Cauliflower Soup: Add 1/2 tsp smoked paprika + a pinch of cayenne, then finish with sharp cheddar for a gentle heat that still feels creamy.
Conclusion
This Instant Pot Cauliflower Soup is creamy, comforting, and truly weeknight-easy exactly the kind of recipe you’ll want to save and repeat. Try it once, then make it your own with toppings and variations that fit your family. If you’re a busy mom (or just love quick comfort), save this for your next cozy dinner night and share it with someone who needs an easy win.
Nutrition (Estimated)
| Serving | Calories | Protein | Carbs | Fat | Fiber | Sugar |
|---|---|---|---|---|---|---|
| 1 bowl | 190 | 9g | 10g | 13g | 3g | 5g |
Disclaimer: Estimates vary by ingredients and tools.