Enjoy a large bowl of creamy Keto Instant Pot Creamy Cauliflower Soup that tastes like baked potato soup, just without all the carbs. It’s the perfect comfort food that you can make in under 10-minutes.

Don’t have an Instant Pot or electric pressure cooker? No problem, you can easily make this soup in a slow cooker.

There are cooking instructions below for both methods. And even a stove-top method.

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Keto Instant Pot Creamy Cauliflower Soup

Soup is often one of the easiest keto vegetable side dishes to make. Plus soup is freezer-friendly so you can freeze individual portions for another day.

You may also want to see the best keto side dishes for pork, best keto side dishes for chicken, easy keto side dishes for salmon, and quick keto side dishes for beef.

How to make soup in the Instant Pot

Making a healthy creamy low carb cauliflower soup is incredibly easy. All you have to do is dump all your ingredients, except the butter and cream, into your Instant Pot or electric pressure cooker.

The cauliflower will cook with the broth with the seasoning so that it absorbs the flavor as it cooks. A soup that might take a few hours on the stove top or your slow-cooker will only take a few minutes in your Instant Pot or pressure cooker.

Keto Instant Pot Creamy Cauliflower Soup

Instructions (Instant Pot)

Add all the ingredients to the Instant Pot apart from the butter and the heavy cream.

A bowl of food, with Cauliflower and Soup
Add ingredients to the Instant Pot.

To cook the cauliflower soup in the Instant Pot, close the lid and turn the pressure valve to sealing. The cauliflower only needs 5 minutes to “pressure cook” or “manual” setting. When the timer goes off, let the pressure release naturally for 3-5 minutes before turning the pressure valve to release the remaining pressure.

instant pot
Cook for 5 minutes with a natural pressure release.

Blend the cauliflower florets until smooth using a stick blender, regular blender, or food processor that is heat-proof.

Use the stick blender to purée the soup to be smooth and creamy
Blend and add butter and cream.

Finally to make the soup creamy and smooth blend in the butter and heavy cream (double cream). You will be amazed at how the texture changes with the cream. Your cauliflower soup should be thick, creamy, and full of flavor.

Season with salt and pepper as desired. Serve and garnish.

Scooping out the creamy cauliflower soup with a blue spoon
Serve and Enjoy!

Instructions (slow-cooker)

Don’t have an Instant Pot or electric pressure cooker? No problem, you can easily make this soup in a slow cooker.

Just add all the ingredients, except the butter and heavy cream, to the slow cooker. You will want to double the broth when cooking in the slow cooker to account for evaporation. Liquids do not evaporate in a pressure cooker like they do in a slow cooker or on the stove.

Cover and cook on HIGH for 2-3 hours or LOW for 4-5 hours, the cauliflower should be soft and tender. Then blend the cauliflower with a stick blender to break apart the florets. Add the butter and heavy cream, blend well and you are all done!

Keto Instant Pot Creamy Cauliflower Soup

Instructions (stove)

Cooking creamy cauliflower soup on the stove is much like cooking it in the slow cooker. To make the soup on the stove you will need to double the amount of broth you use to account for evaporation.

Add all the ingredients, except the butter and heavy cream, to a large pot. Boil the cauliflower covered on medium-low heat for 15-20 minutes.

Break apart the florets with a stick blender then blend in the butter and cream. If your soup is too thick you can add a little more broth, or if it is not thick enough you can allow the soup to continue to simmer until it reaches your desired consistency.

Keto Instant Pot Creamy Cauliflower Soup


Serve your delicious and creamy cauliflower soup with lots of yummy goodies before serving the best part of the soup. I love to add shredded cheese, chopped green onions, some cracked pepper, and paprika.

However, have fun with your toppings. You can add bacon bits, sour cream, or any other keto/low-carb options.

Recipe FAQ

How many servings does this recipe make?

With this recipe, you will be able to serve about 4 people. If you have more people to feed the recipe is easy to double and won’t require any additional cooking time.

How do I store the soup?

Creamy cauliflower soup is perfect for meal prepping and lunch. Just be sure to store the soup in a sealed airtight container. Store in the refrigerator for up to 3 days and in the freezer for up to 2 months.

How can I make the soup vegan?

To make the keto cauliflower soup vegan, you simply swap the butter and heavy cream for full fat coconut cream instead.

Can I eat bread with keto soup?

Yes, almond flour bread, coconut flour bread, and garlic bread are the most popular low-carb bread recipes and keto bread recipes. They are all extremely low in carbs and won’t derail your low-carb diet or keto diet.

More keto recipes

Keto Instant Pot Creamy Cauliflower Soup Recipe (Vegan Friendly)

A simple and delicious keto creamy cauliflower soup made in the Instant Pot. You can also find slow cooker and stovetop directions above.
5 from 2 votes
Print Pin Rate
Course: Dinner, Instant Pot, Lunch
Cuisine: Gluten Free, Grain free, Keto, LCHF, Low Carb, No Sugars, Wheat Free
Keyword: Keto Instant Pot Creamy Cauliflower Soup
Prep Time: 3 minutes
Cook Time: 5 minutes
Total Time: 8 minutes
Servings: 4
Calories: 207kcal
Author: Thinlicious.com
Want to lose weight and get healthy for life—without dieting, drugs, or making yourself miserable?We can help! Tell me how!


  • Instant Pot
  • Stick Blender
  • slow cooker


  • 1 head cauliflower large (approx 800g)
  • 1 onion cut into quarters
  • 2 tsp garlic minced crushed
  • 2 cups vegetable broth can substitute any broth
  • 1 tbsp lemon juice about 1/2 lemon
  • 1/2 cup heavy whipping cream (coconut cream for the vegan readers)
  • 2 tbsp butter (coconut oil for the vegan readers)
  • 1/4 tsp ground allspice
  • +/- salt and pepper


  • shredded/grated cheese (or vegan cheese)
  • chopped green onions
  • cracked pepper
  • paprika


  • Add all the ingredients to the Instant Pot except for the butter and heavy cream.
  • Close the lids and turn the pressure valve to sealing. Cook for 5 minutes on "pressure cook" or "manual". Let the pressure release naturally for 3-5 minutes before turning the valve to release the remaining pressure.
  • Using a stick blender break apart the florets. You can also pour the soup into a regular blender to blend.
  • Mix the butter and heavy cream into the soup with the stick blender (or in the regular blender). Blend well. Your soup should be thick and creamy.
  • Serve the soup hot and top with cheese, green onions, cracked pepper, and paprika. You can also add bacon or sour cream if you want. Enjoy!



Serving: 1serve (serves 4)Calories: 207kcalCarbohydrates: 11gProtein: 4gFat: 17gSodium: 576mgPotassium: 492mgFiber: 4gSugar: 4gVitamin A: 865IUVitamin C: 73mgCalcium: 57mgIron: 1mg

More low-carb keto soup recipes

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5 from 2 votes (1 rating without comment)

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Recipe Rating


  1. The video shows garlic being added but I don’t see anything in the ingredients list or how much to add? Does this recipe need garlic?

  2. 5 stars
    I’m new to Keto and cauliflower substitutes and this recipe was super easy and surprisingly yummy! I didn’t even load it up like I’ve seen in other similar recipes, just a little cheese on top and it was just right.

  3. 5 stars
    I just made this and it was so delicious!! I felt as if I was eating scalloped potatoes!! YUM!!

  4. Can you substitute the heavy cream for a dairy alternative if so please can you provide information. Also if you don’t have a stick blender can you just put this in the food processor basically to just make it smooth isn’t it

    1. You might like to try with your favourite dairy-free alternative, however, I cannot say with confidence how this would taste. Most dairy-free alternatives have a distinct flavour (such as almond milk or coconut cream) so it would turn into a new recipe entirely. If you do try and are successful, I’d love for you to com back and let us know.

  5. Jamie Nelson says:

    5 stars
    I love this recipe! Will most definitely be a regular in my keto diet menu!!

    1. 5 stars
      Love this recipe! My kids didn’t like potato soup before low carb, but they do love this. I just use a old hand mixer with beaters instead of stick blender.

  6. 5 stars
    I never thought cauliflower could taste like potato soup, but you got me. it does. How on earth? Thank you for another delicious recipe. Cathy, NY.

  7. Shivinity says:

    5 stars
    OMG, this was SO good, even WITHOUT ANY FAT!!

    I’ve been liquid fasting (without any fats) for 3 days / week this month & found this blended soup recipe.

    I added more liquid to compensate for the lack of butter & cream and was delighted by the freshness from the lemon and the creaminess of the soup overall!

    Since I usually avoid nightshade, THIS will become my creamy potato soup replacement once I can enjoy bacon & cheddar again!!

    thanks so much!!