You’ll love how creamy Instant Pot cauliflower potato soup is, with fewer carbs than a traditional creamy potato soup but oh, so delicious! With easy vegetarian option.

Soup in a bowl on a tray with spoons.

The silky texture of this pureed cauliflower potato soup makes it seem like you’re enjoying an ultra-rich splurge. It tastes like a creamy bisque, laden with heavy cream and cheese. You’ll be pleasantly surprised when you find that there isn’t a bit of heavy cream or butter in the ingredient list, and only a mere half cup of shredded cheese. The taste is there but not all the fat.

And to make it even better, cauliflower replaces a good share of the potatoes to lessen the carb load. Cauliflower is low in carbs, super nutritious, and very popular right now. Have you tried my cauliflower nachos yet? So good! This roasted cauliflower and cheddar dip is always a hit at parties and so are air fryer buffalo cauliflower bites

Even if you aren’t a fan of cauliflower, and I know there are a few of you out there, you’ll be pleasantly surprised by this creamy soup. Quite honestly, it’s hard to discern the presence of cauliflower at all. It’s kind of a sneaky way to get your vegetables.

Soup on a tray with spoons.

About this recipe

Like most Instant Pot recipes, this soup comes together pretty quickly. Everything is cooked right in the Instant Pot in thirty minutes, start to finish. Allow yourself fifteen minutes to clean and chop the cauliflower, potatoes, and onions, and you can have a delicious creamy soup on the table, with a lovely garnish of bacon crumbles, shredded cheddar cheese, and sliced green onions in only 45 minutes!

You can use either frozen cauliflower, which is super convenient, or buy a head of fresh cauliflower and cut it into florets. Either works fine. Don’t worry if the cauliflower is still frozen because it doesn’t matter a bit (yay!). Just dump the frozen cauliflower out of the bag and into the pot.

For the best creamy results, use Yukon gold potatoes. They add great texture and a unique flavor to the soup. There’s no need to peel them first, just give them a quick scrub.

Soup topped with bacon, in a white bowl, on a wooden tray.

The process of making this soup begins with a quick sauté of the bacon garnish. Don’t you just love the Sauté feature of the Instant Pot? So handy! Reserve the bacon, and use the drippings to sauté the onion next.

Bacon being sautéed in an instant pot.

Add the rest of the ingredients (except the cheese), and set the pressure for ten minutes. The pressure cooker will take about ten minutes to come to pressure, so you have twenty minutes of hands-off cooking. That’s a great time to make a quick salad to serve with your soup or a pan of whole wheat cornbread.

Soup before cooking, in Instant Pot.

When the timer goes off, quick release the pressure. Use a hand held blender to purée the soup or carefully transfer it to a blender to process. If you aren’t quite ready to serve the soup, keep it perfectly warm for up to an hour on the “Keep Warm” setting of your Instant Pot.

Soup in an Instant Pot being pureed.

Stir in the garlic powder, salt, and pepper, and some of the cheese and enjoy with your desired toppings!

Close up of creamy soup topped with bacon, fresh parsley, and cheddar cheese.

What you need

  • Cauliflower: Good news! Both frozen and fresh work in this recipe. Use whatever you have on hand.
  • Yukon Gold Potatoes: We recommend sticking with Yukon gold potatoes for the creamiest, silky soup.
  • Flavor: We keep things pretty simple in this soup, all you need are onion, salt, pepper, and garlic powder.
  • Make it Soupy: The base of this soup is a combination of chicken stock and milk. We always recommend using unsalted or low-salt chicken stock so that you can control the salt levels yourself. For a vegetarian soup, use vegetable broth (and leave out the bacon).
  • Cheddar Cheese: We recommend stirring some in so it can melt and flavor the soup, and then reserving some for sprinkling on top of your bowl of soup.
  • Garnishes! Aren’t garnishes and toppings always the most fun part? For this soup, we recommend crumbled bacon, more cheese, and sliced green onions or chopped parsley, for garnish. Fresh chives would be terrific, too, if you don’t have green onions.
Overhead view of ingredients in bowls: potato, cauliflower, broth, milk, cheese, bacon.

How to make this healthy soup your own

  • Vegetarian option: Omit the bacon, and sauté the onion in a tablespoon of olive oil instead. Substitute vegetable broth for the chicken broth.
  • Experiment with toppings. Fresh chopped parsley, french-fried onions, homemade croutons, or fried sage leaves perfectly garnish this soup.
  • Sharp cheddar cheese can be replaced with another type of cheese. Use a cheese with plenty of flavor and that melts well, such as a sharp fontina, Gruyère, or Swiss. 
Two bowls of soup and two spoons.

Storage and Reheating Tips

Creamy cauliflower potato soup is fantastic left over and makes a great lunch. Store leftovers in a tightly covered container in the fridge for up to 4 days. We don’t recommend freezing this soup. Reheat in the microwave at 50% power, or on the stovetop over low heat.

Creamy soup in a bowl and on a spoon.

Soup’s on!

And it’s on the table in a lot less time if you use your Instant Pot! Try:

Cauliflower soup in a white bowl, topped with green onions, cheddar, and bacon. Spoons also visible.

Instant Pot Cauliflower Potato Soup

Yield: 7 cups
Prep Time: 15 minutes
Cook Time: 20 minutes
Additional Time: 10 minutes
Total Time: 45 minutes

You'll love how creamy Instant Pot cauliflower potato soup is, with fewer carbs than a traditional creamy potato soup but oh, so delicious!

Ingredients

  • 3 strips bacon, cut into ½ inch pieces
  • ¾ cup coarsely chopped onion (about ½ onion)
  • 3 large Yukon gold potatoes, cut into 1” cubes (see note)
  • 1 bag (16 ounces) frozen cauliflower florets, or fresh cauliflower, cut into florets
  • 2 cups low-sodium chicken stock
  • 1 cup 2% milk
  • 1 ½ teaspoons salt
  • ½ teaspoon garlic powder
  • Freshly ground pepper, to taste
  • ½ cup shredded cheddar cheese, plus more for garnish
  • Chopped fresh parsley or sliced green onions for garnish

Instructions

  1. Heat Instant Pot using the Sauté function. Add the bacon and cook, stirring occasionally, until crisp, about 5 minutes. Remove the bacon and set it on a paper towel to drain. Reserve bacon pieces for garnish.
  2. Add onion to the pot and sauté, stirring occasionally, until it becomes soft and translucent, about 3 minutes. Stir in 1 cup broth and scrape the bottom of the pot to deglaze, removing all browned bits. Turn off Instant Pot.
  3. Add potatoes, cauliflower, remaining chicken stock, milk, salt, pepper, and garlic powder. Attach lid and securely seal, making sure valve is in “sealing” position. Switch the Instant Pot to the Pressure Cook -- High Pressure setting. Set the timer for 10 minutes. It will take about 10 minutes to come to pressure.
  4. When the Instant Pot finishes cooking, release the pressure manually.
  5. Use an immersion blender to blend the soup to the desired consistency, or transfer it in batches to a blender to puree. Taste and add additional salt, pepper, or garlic powder, if desired.
  6. Stir in cheddar cheese until melted. Garnish with reserved bacon, additional cheese, parsley or green onion.
  7. Keep soup warm for up to 1 hour using the “keep warm” setting on the Instant Pot.

Notes

  • Vegetarian option: omit the bacon, and use 1 tablespoon of olive oil to sauté the onion. Substitute vegetable broth for the chicken broth.
  • Yukon gold potatoes make the creamiest soup-- we don’t recommend substituting russet or red potatoes.
  • More garnish ideas: Fresh chopped parsley, French-fried onions, homemade croutons, or fried sage leaves perfectly garnish this soup.
  • Sharp cheddar cheese can be replaced with another type of cheese. Use a cheese with plenty of flavor and that melts well, such as a sharp fontina, Gruyère, or Swiss. 

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Nutrition Information:
Yield: 4 Serving Size: 1 3/4 cup
Amount Per Serving: Calories: 399Total Fat: 10gSaturated Fat: 5gTrans Fat: 0gUnsaturated Fat: 4gCholesterol: 27mgSodium: 1382mgCarbohydrates: 62gFiber: 9gSugar: 11gProtein: 19g

RachelCooks.com sometimes provides nutritional information, but these figures should be considered estimates, as they are not calculated by a registered dietitian. Please consult a medical professional for any specific nutrition, diet, or allergy advice.

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