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+ servings
overhead view of three bowls of cauliflower cheese soup
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5 from 1 vote

Instant Pot Cauliflower Cheese Soup

Creamy, smooth, and sinfully cheesy, this Instant Pot cauliflower soup is easy to prep and tastes even better on day two! With just 235 calories per serving, it’s a healthy yet totally delicious lunch option.
Prep Time15 mins
Cook Time5 mins
Time to pressurize + natural pressure release30 mins
Total Time50 mins
Course: Lunch, Soup
Cuisine: American
Diet: Diabetic, Gluten Free, Vegetarian
Servings: 8
Calories: 235kcal


  • 2 onions diced
  • 2 tablespoons olive oil
  • 1 tablespoon garlic minced (6 cloves)
  • 12 cups cauliflower florets 1 large head; cut into 1 ½ inch florets; see note 1
  • 3 ribs celery diced
  • 10 sprigs thyme
  • 6 cups stock chicken or vegetable
  • 1 ½ teaspoons salt
  • 1 ½ cup milk dairy or non-dairy
  • 2 cups cheese shredded; see note 2


  • Sauté onion- Select the ‘sauté’ function of your Instant Pot. Add the olive oil and onion to the stainless steel insert, and cook for 5 or so minutes, until onion is soft and translucent.
    sauteing onions in instant pot
  • Add garlic- Make a space in the middle of the pot, and add the garlic. Cook for 1 minute until garlic is fragrant.
    sauteeing garlic in instant pot
  • Deglaze the pan + add ingredients- Add 1 cup of stock to the pan, and use the spatula to scrape the bottom and remove anything that might be sticking.
    Add the rest of the stock, the cauliflower, celery, thyme and salt. Stir to combine.
    all ingredients for cauliflower cheese soup in the instant pot
  • Cook + 10 minute natural pressure release- Place the lid on the Instant Pot, set the steam release handle to ‘sealing’, and pressure cook on high pressure for 5 minutes.
    When the Instant Pot beeps, allow it to sit for 10 minutes before releasing any remaining pressure.
    instant pot with timer set to 5 minutes
  • Add milk + purée- Add the milk to the pot, then use an immersion blender to blend it smooth.
    pureeing cauliflower cheese soup in the instant pot using an immersion blender
  • Add cheese- Add the cheese by the handful, and stir it in until melted into the soup. Remove the stainless steel pot from the Instant Pot and serve up the soup.
    holding a bowl of shredded cheese over instant pot



1- heads of cauliflower vary greatly in size; this was one very large head, or 2-3 small heads of cauliflower
2- white cheddar and mozzarella both worked great; use aged cheddar for added flavor
3- serving size is strictly an estimate; nutritional information reflects ⅛ of the whole batch
Soup may be stored in an air tight container in the fridge for up to 4 days, or frozen for up to 3 months.
Heat individual portions in the microwave until steaming hot.
Heat larger portions in a pot on the stove over medium heat. Stir occasionally, and cook until warmed through (15-20 min).


Serving: 1.5cups *see note 3 | Calories: 235kcal | Carbohydrates: 16g | Protein: 12g | Fat: 15g | Saturated Fat: 7g | Cholesterol: 34mg | Sodium: 1395mg | Potassium: 627mg | Fiber: 4g | Sugar: 8g | Vitamin A: 860IU | Vitamin C: 77mg | Calcium: 308mg | Iron: 1mg