Keto Cauliflower Soup | Christa Dowdy Law | LifeStyle Blogger | Keto Momma| Lexington Ky

I never expected to be a food blogger but I do love cooking and I’ve started this Keto journey so I am excited to share the recipes that I am trying, and enjoying! This weekend I was craving some comfort food. As you can imagine, a nice bowl of potato soup is no longer an option for me, however I can substitute foods I can have for foods I can’t and cauliflower makes an excellent substitution for starchy foods I crave

It turned out AMAZING… I made this in my InstaPot but I’m sure you can put this on the stovetop just as easily!INGREDIENTS:

  1. onion, chopped
  2. 2 T butter or olive oil
  3. 1 large head of cauliflower, leaves and stem removed and the rest coarsely chopped (About 7-8 cups chopped cauliflower. You can use the core.)
  4. 3 cups chicken stock or water
  5. 1 tsp. garlic powder
  6. 1 tsp. Sea salt
  7. 4 oz. cream cheese, cut into cubes
  8. 1 cup grated sharp cheddar
  9. 1/2 cup half and half or whipping cream


  • extra grated cheddar
  • sour cream
  • 8-10 strips bacon, cooked crisp and crumbled
  • thinly sliced green onions
  • Shrimp


Peel the onion and chop into pieces. Remove the leaves from the cauliflower and chop into pieces (you can use the core)

Add the chicken stock (or water), onion, chopped cauliflower, garlic and salt to the InstaPot. Lock the lid, use the MANUAL setting and cook on for 10 minutes. Quick release the pressure when it’s finished cooking.

While the InstaPot is cooking, prepare the cream cheese and grate the cheddar. Also cook the bacon (I cook mine in coconut oil for added fat until crisp) or use pre-cooked bacon if you’re in a hurry.

Use an immersion blender or food processor to puree the soup. I personally used an immersion blender to puree the soup in the InstaPot cooker. If the soup is too thick, add more stock. If it seems too thin, let it simmer (leave the cooker on warm) until the liquid reduces.

Add grated cheese and cream cheese cubes and stir until melted. Add half and half, heat through. Season to taste.

Serve hot with your choice of toppings!

Here’s the Keto Nutritional values for those of you tracking your macros!

I hope you will give it a try and leave me a comment!! Let me know what you think!!