Instant Pot Loaded Cauliflower Soup (Dairy Free Option)

Instant Pot Loaded Cauliflower Soup (Dairy Free Option)

This warm and creamy chowder soup, topped with crisp bacon, sharp chives and melted cheese is like a hug in a bowl.

And not only is our Instant Pot Keto Loaded Cauliflower Soup deeply satisfying…

It’s also packed with key nutrients!

In fact, one serving of this soul-warming soup provides an excellent source of immune-boosting and age-defying vitamin A (25%), vitamin C (69%) and vitamin K (50%).

And best of all, you can have it on the table in just half an hour.

Creamy, Nutrient-Rich, Soul-Warming Instant Pot Keto Loaded Cauliflower Soup in Minutes

Thanks to the Instant Pot electronic pressure cooker – which cooks gently, but quickly – this simple soup comes together in minutes. With a quick whirl in a blender or a few spins with an immersion blender, nutrient-rich cauliflower transforms into a thick and velvety bisque – perfect for serving with a toasted slice of crusty keto French bread.

And while the original version of this dish includes dairy, we’ve created an equally delicious (and still ketogenic!) dairy-free version using Kite Hill Soft Fresh Original Cream “Cheese” and full-fat coconut milk.

Keto & The Dairy Dilemma

One of the biggest mistakes people make when embarking on a keto diet is relying too heavily on dairy products.

While raw, grass-fed dairy can be a healthy addition to the diet for some people, dairy is a common allergen. And it is a food many people feel better without.

While most people tolerate butter, the sources of dairy that are richer in casein – like cheese and milk –may increase levels of inflammation in the body. (Learn more on this subject and check out my Dairy Free Keto Cheesecake recipe.)

The good news is that there are many stand-ins for dairy that can provide that rich and creamy texture – without the casein. From nut butters and super creamy homemade almond milk… to pureed vegetables and full-fat coconut milk, there are dozens of ways to reinvent your creamy favorites without dairy.

It is also important to note that when making keto recipes dairy free, you cannot simply swap the ingredients and achieve the “magic macros” of the keto diet.

Because dairy is generally higher in fat and lower in carbs than dairy-free alternatives (like coconut milk, almond-based cream cheese), you’ll need to increase the fat in your dairy-free version and possibly reduce “carby” ingredients (like onions), as we’ve done in the recipe below.

And now for the step-by-step preparation (and be sure to scroll down if you’re interested in the dairy-free version).

Original

Prep Time

10 mins

Cook Time

5 mins

Total Time

15 mins

Servings

8

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Ingredients

• 3 cups organic chicken bone broth
• 1 head cauliflower, chopped
• ½ medium yellow onion, chopped
• 2 cloves garlic, chopped
• 8 slices pastured bacon, cooked
• 2 ounces organic probiotic cream cheese
• ½ cup organic heavy cream
• 4 Tbsp. pastured butter
• 1 large green onion, minced
• 3 ounces organic cheddar cheese, grated

Instructions

1. Add the butter to the vessel of the Instant Pot and turn to Sauté.
2. While the butter melts, chop the onion and garlic. Add to the Instant Pot and cook for 3-4 minutes, stirring occasionally.
3. Add the broth and deglaze the pan. Add the chopped cauliflower and sea salt. Close and lock the lid. Set pressure to HIGH and time to 5 minutes.
4. When time is up, allow the pressure to release naturally.
5. Meanwhile, cook the bacon and chop the green onion.
6. Using an immersion blender, blend the soup until smooth.
7. Add the cream cheese, heavy cream and ¾ of the shredded cheese. Blend again to incorporate. Adjust seasoning.
8. To serve, ladle into bowls, top with remaining shredded cheese, crumbled bacon and green onions.

Nutrition & Macronutrient Ratio

NUTRITION INFORMATION PER SERVING

253 calories, 22 g fat, 12 g saturated fat, 7 g monounsaturated fat, 1 g polyunsaturated fat, 62 mg cholesterol, 6 g carbohydrate, 4 g NET carbs, 0 g sugar alcohols, 2 g sugar, 3 g fiber, 10 g protein, 324 mg potassium, 131 mg phosphorous, 419 mg sodium, 21 mg magnesium

MACRONUTRIENT RATIO

78% FAT | 16% PROTEIN | 6% CARBOHYDRATE

Dairy Free

Prep Time

10 mins

Cook Time

5 mins

Total Time

15 mins

Servings

8

Print

Ingredients

• 3 cups organic chicken bone broth
• 1 head cauliflower, chopped
• ¼ medium yellow onion, chopped
• 2 cloves garlic, chopped
• 8 slices pastured bacon, cooked
• 2 ounces Kite Hill Soft Fresh Original
• ½ cup full-fat coconut milk
• 6 Tbsp. virgin coconut oil
• 1 large green onion, minced
• 1 tsp. nutritional yeast (optional, for a cheesy taste)

Instructions

1. Add the coconut oil to the vessel of the Instant Pot and turn to Sauté.
2. While the oil melts, chop the onion and garlic. Add to the Instant Pot and cook for 3-4 minutes, stirring occasionally.
3. Add the broth and deglaze the pan. Add the chopped cauliflower and sea salt. Close and lock the lid. Set pressure to HIGH and time to 5 minutes.
4. When time is up, allow the pressure to release naturally.
5. Meanwhile, cook the bacon and chop the green onion.
6. Using an immersion blender, blend the soup until smooth.
7. Add the Kite Hill cream “cheese”, coconut milk and nutritional yeast (if using). Blend again to incorporate. Adjust seasoning.
8. To serve, ladle into bowls, top with crumbled bacon and green onions.

Nutrition & Macronutrient Ratio

NUTRITION INFORMATION PER SERVING

220 calories, 20 g fat, 13 g saturated fat, 3 g monounsaturated fat, 1 g polyunsaturated fat, 9 mg cholesterol, 6 g carbohydrate, 4 g NET carbs, 0 g sugar alcohols, 2 g sugar, 3 g fiber, 7 g protein, 319 mg potassium, 71 mg phosphorous, 331 mg sodium, 22 mg magnesium

MACRONUTRIENT RATIO

80.5% FAT | 13% PROTEIN | 6.5% CARBOHYDRATE