This is an overhead image of a white bowl filled with cauliflower soup. The soup is topped with some oil, garlic, and sage. The bowl sits on a white counter with some fresh sage. A silver antique spoon is in the soup bowl. Recipe
GF Gluten-Free VG Vegetarian EF Egg-Free NF Nut-Free

Instant Pot Cauliflower Soup

Instant Pot Cauliflower Soup is a creamy, comforting recipe made in a pressure cooker! An easy, keto cauliflower soup for the whole family!

Prep: 10 minCook: 20 minTotal: 30 min
Servings: serves 6


  • 2 tablespoons avocado oil
  • 1 onion (about 2 cups roughly chopped)
  • 2 cloves garlic (plus more if you want to sauté some to serve on top)
  • 1 head of cauliflower, cut in florets (about 5 cups florets)
  • 2 cups low sodium vegetable broth
  • 1 teaspoon salt
  • 1 cup whole milk
  • 1 cup shredded cheddar cheese
  • 4 leaves sage, roughly chopped


In the Instant Pot:

  1. Set the Instant Pot to the sauté mode and add the avocado oil and onions. Sauté for 10 minutes. 
  2. Add the garlic, cauliflower florets, vegetable broth, and salt to the instant pot. 
  3. Set it to pressure cook on high for 10 minutes. 
  4. Use an immersion blender or transfer the content to a blender and blend until creamed together. 
  5. Stir in the milk and cheese. 
  6. For garnish, I like to sauté some extra minced garlic and chopped sage with a tablespoon of oil in a skillet over medium heat for 3 – 5 minutes. 
  7. Divide soup into bowls. Drizzle with some oil and top with sautéd garlic and sage. 

In the slow cooker:

  1. Put the oil, onion, cauliflower, onion, garlic, vegetable broth and salt into the slow cooker and heat on high for 3 – 4 hours.
  2. Blend with an immersion blender or transfer to a blender to make a creamy soup.
  3. Stir in the milk, cheese, garnish, serve and enjoy!

On the stovetop:

  1. Place the oil, onions and garlic on a large pot and sauté over medium-high heat until the onions begin to soften, about 10 minutes.
  2. Add the cauliflower, vegetable broth, and salt to the pot and bring to a rolling boil.
  3. Simmer for 10 – 15 minutes until the cauliflower is easily pierced with a fork.
  4. Blend with an immersion blender, regular blender, or food processor and blend until creamy.
  5. Stir in the milk and cheese. Garnish, serve and enjoy!

Nutrition Info:

  • Serving Size: 1 cup
  • Calories: 141
  • Sugar: 4.4g
  • Sodium: 790mg
  • Fat: 8.8g
  • Saturated Fat: 5g
  • Unsaturated Fat: 0g
  • Trans Fat: 0g
  • Carbohydrates: 7.4g
  • Fiber: 2g
  • Protein: 8.9g
  • Cholesterol: 24mg
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