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Keto Cauliflower Soup with Cheese: An Instant Pot Recipe

Preview: Keto Cauliflower Soup with Cheese is a low-carb variation of my previously published Vegetable Cheese Chowder.  Substitute mashed cauliflower for the potatoes and flour. The recipe is written for the Instant Pot, but you can easily prepare it on the stove as described in the recipe notes.

Are you preparing a lot of soup these days? I find myself apologizing to my husband for all the soup we’re eating. But he doesn’t seem to mind.

However, it feels like I’m cheating, primarily when I use my Instant Pot electric pressure cooker. It’s just too easy to make soup sometime during the day at my convenience.  The Instant Pot automatically holds it on “Warm” until we’re ready to eat.

Cheesy Cauliflower Chowder in bowl

The base for this recipe is a batch (one head) of mashed cauliflower. I make mine in the microwave for maximum ease and no mushiness. On the other hand, if you have another recipe you prefer, no problem. In the same way, commercially prepared and frozen mashed cauliflower will also work.

Ingredients and Substitutions

  • OIL: Vegetable oil such as canola, corn or avocado oil are good.
  • CAULIFLOWER: Use 1 head of cauliflower. See above for more information about the way I prepare mine. You can also just buy it frozen to save time.
  • CARROTS: Save time by substituting sliced baby carrots.
  • CHICKEN BROTH: Use homemade broth if you have it. Otherwise, make a quick broth with chicken bouillon or use canned broth.
  • MILK: Take your pick: 1 cup whole, 2% or 1/2% milk, almond milk or cashew milk. Use only as much as you need to thin soup to your preference. The consistency of your mashed cauliflower will determine how much you need.
  • CHEESE: Use American-processed-cheese or any mild melting cheese like Colby. Cut into chunks. Leave out the cheese if you are concerned about calories.

FAQ abaout Keto Cauliflower Soup:

Can I freeze this soup?

Since the base is milk, I don’t recommend freezing it as it may separate. You can always add cream to bring it back together if you like.

How long can I store cauliflower soup in the refrigerator?

At my house, the max is three days. Cauliflower tends to take on a stronger flavor as it ages.

Garnishing Cheesy Cauliflower Chowder

If you are a big cauliflower lover and want some texture in your soup, save a few cooked cauliflower florets. Add the florets to the soup after you mash the cooked cauliflower. Then, chop them coarsely to use as a garnish, as seen below.

2 bowls of Cheesy Cauliflower Chowder

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Yield: 5 servings

Keto Cauliflower Chowder with Cheese

Cheesy Cauliflower soup in a bowl

This cauliflower soup recipe will remind you of potato soup without any grains or carbohydrates.

Prep Time 30 minutes
Cook Time 15 minutes
Total Time 45 minutes


  • 1 tablespoon oil
  • 1/2 whole onion, chopped
  • 1-2 stalks celery, chopped
  • 1 batch of mashed cauliflower without seasonings
  • 2-3 medium carrots, peeled and diced
  • 4 cups chicken broth
  • Single bay leaf
  • 1 cup whole, 2% or 1/2% milk, almond milk or cashew milk
  • 1/2 teaspoon white pepper
  • Salt to taste
  • 1 tablespoon chopped parsley
  • 1 cup shredded American processed cheese (optional)


  1. Make a batch of mashed cauliflower according to your favorite recipe or see mine here.
  2. If using an Instant Pot, press "Sauté" button. When hot, add oil, then onions and celery. Stir often and cook until softened but not brown.
  3. Add chicken broth, carrots and bay leaf. When mixture comes to a boil, put lid in place and position pressure valve toward the back. Turn off "Sauté" button. Press "Manual" button and set time on High Pressure to 5 minutes. Release pressure manually.
  4. Stir in mashed cauliflower and cheese. Add milk of your choice until soup is as thick or thin as you like. Do not allow to boil.
  5. Remove bay leaf before serving. Soup can remain on "warm" in the Instant Pot for hours.
  6. Stir in pepper, salt, and fresh chopped parsley.
  7. OPTIONAL: Before you mash the cooked cauliflower, hold out a few of the florets and use them to garnish the soup if you like a little texture and really want to taste the cauliflower.


  1. To prepare on the stove:
  2. Saute onion and celery in butter until softened. Add carrots, broth, and bay leaf. Cook until carrots are tender. Stir in mashed cauliflower, then milk, then cheese. Season and add chopped parsley. Don't allow soup to boil after adding the cheese.
  3. Nutritionals are based on using 2% milk.

Nutrition Information:



Serving Size:


Amount Per Serving: Calories: 155Total Fat: 9gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 5gCholesterol: 19mgSodium: 1226mgCarbohydrates: 14gFiber: 3gSugar: 7gProtein: 6g

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