Loaded Keto Cauliflower Soup [Low-Carb Instant Pot Recipe]

Our keto-approved loaded cauliflower soup is reminiscent of a loaded potato—think lots of crispy bacon slices, leek, rich sour cream, and cheddar cheese. If you’re in need of a comforting and easy-to-whip-up soup for those colder winter months, look no further.

Unlike a regular loaded baked potato, this soup is lower in carbs and replaces the starchy potato with light and flavorsome cauliflower, which makes for a healthier meal. Cauliflower has a delicate flavor but adds some much-needed fiber, which can be necessary when accompanied by the amount of dairy you’re adding in.

Don’t forget to saute the bacon slices until just crispy (but not burnt) and set them aside but leave the bacon fat, which will impart incredible flavor to the mirepoix (carrots, onions, and celery mix). Once all the ingredients are added in, make sure you blend it well with an immersion blender, or a regular food processor to incorporate all the cauliflower and vegetables together—the last thing you want is the occasional cauliflower chunk in every mouthful.

The best part of this soup is the toppings, and this isn’t the time to skimp on the cheese! Apart from adding color, sprinkling the crispy bacon, remaining cheese, and generous amounts of spring onion provides a lovely contrast in texture and crunch.

Read the full recipe with full nutrition breakdown and step-by-step pictures over at:


6 ounce bacon, chopped
1/2 medium leek, sliced
1 ounce celery, chopped
3 teaspoon garlic, minced
salt and pepper, to taste
3 cup chicken broth
1 medium cauliflower, roughly chopped
3/4 cup sour cream
1 1/2 cup cheddar cheese, shredded
2 medium green onion, sliced for garnish

Nutrition Summary: This makes a total of 4 servings of Keto Instant Pot Loaded Cauliflower Soup. Each serving comes out to be 552 calories, 44.7g fats, 8.7g net carbs, and 27.1g protein.


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  1. @gi169 on December 17, 2023 at 5:02 pm

    Awesome RuledMe 👍

  2. @Lucinda_Jackson on December 17, 2023 at 5:14 pm

    Oh, I haven’t had this in years! I LOVE it! But actually like pieces of cauliflower in mine! Not huge chunks, but small ones, so I reserve out some before blending with the immersion blender, cut up any larger pieces and add back in. But I liked my potato soup chunky, too, so… 😊 I think I’m doing this for Christmas Eve dinner with some yeasty, well-buttered, homemade keto rolls! And some browned butter coconut cookies for dessert! Yum!!

    Thanks, Ruled me!!!! Merry Christmas!

    • @RuledMe on December 17, 2023 at 7:49 pm

      Yum, sounds amazing! Wish you and yours Merry Xmas, too ❤️

  3. @JMijares on December 17, 2023 at 5:21 pm

    This look so good! I wish I had an Instant Pot…

    • @RuledMe on December 17, 2023 at 7:48 pm

      You can make it in a slow cooker or on the stove, too. You don’t HAVE to have an Instant Pot, it just reduces cook times.

    • @mrs.hatfield1451 on December 21, 2023 at 1:06 am

      It’s so worth getting one!! I was gifted one by my sister in law and it is one of my very favorite things. You can easily do most things with other items, but it does cut the cook time way down. Many times, less than half.

  4. @VivecAlmsivi on December 17, 2023 at 5:31 pm

    One of my favourite soups to make keto or not. It’s just so nice

  5. @deniseclark1023 on December 17, 2023 at 5:50 pm

    Oh lovely..I’m adding chicken😂❤

    • @RuledMe on December 17, 2023 at 7:48 pm

      Let me know how it turns out!

  6. @vbella39 on December 17, 2023 at 6:06 pm

    Ooh that looks wonderful! But stovetop for me! Thank you!

    • @RuledMe on December 17, 2023 at 7:47 pm

      That works, too! I hope you enjoy it 😁

  7. @alrightythen1111 on December 17, 2023 at 6:17 pm

    Can this be done in a regular crockpot?

    • @RuledMe on December 17, 2023 at 7:47 pm

      You could do it in a crockpot if you wanted to, yes. I’d say 4-6 hours on low.

  8. @undreapinkney806 on December 17, 2023 at 6:28 pm

    We,🕺🏾💃🏾 Love this incrediblely Wonderful Cozy bowl of Soup #Ruledme We,🕺🏾💃🏾 Thank you for the recepie💙❤️❣️🙂😁it Tasty yumminess🎉

  9. @Rocketscientist66 on December 17, 2023 at 7:12 pm

    Looks fantastic!!

  10. @1954evelyn on December 17, 2023 at 10:05 pm

    I will be making this tomorrow thank you

    • @RuledMe on December 18, 2023 at 5:29 pm

      Let me know how it went!

  11. @mrs.hatfield1451 on December 21, 2023 at 3:35 am

    My husband suggested this and even our kids liked it. I couldn’t tell some of them what is was until I got the confirmed likes. They were surprised. Super delicious!!

    • @RuledMe on December 21, 2023 at 8:31 pm

      Always a huge compliment when non-ketoers like it, too! Really happy you guys all enjoyed it 😋

  12. @drryanjames93 on December 21, 2023 at 3:40 pm

    Carrots are not shown in the ingredient list. “mirepoix (carrots, onions, and celery mix)”

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