It was a balmy 94 degrees outside when I made my meal plan for the week, so of course I decided that what I was currently craving was potato soup. I’m…kinda weird. The second most obvious issue here is, of course, that potato soup isn’t the least bit keto. But I was undeterred. I know you can make all sorts of stuff from cauliflower, including mashed potatoes, and if you can make mashed potatoes with cauliflower, how could potato soup be any different?
This is an Instant Pot recipe, but you can absolutely do it without one. Follow the rest of the instructions, but do it in a Dutch oven, and when you get to the point where the pressure cook occurs, just put the lid on and cook the cauliflower in the broth until it’s fork-tender, almost mushy. Also, while I call for chicken broth here, there’s no reason vegetable broth wouldn’t work for those of you who do vegetarian keto. Do your thing.
To start with this one, chop half of a medium onion, resulting in 1/3 cup of chopped onions. Chop two heads of cauliflower into florets, then set aside. Set the Instant Pot to saute and melt two tablespoons of butter. Once the butter starts getting foamy, toss in the onions and saute them until they start turning golden. Throw in a tablespoon of minced garlic and saute it for about 30 seconds, then add the cauliflower. Saute it for about five minutes, turning occasionally, until brown spots begin to appear. Pour in a cup of chicken broth, then seal the lid and pressure cook for three minutes with a manual release.
When the lid can be safely removed, open it. Add the remaining half cup of chicken broth, and using a stick blender, puree the cauliflower. Once there are no large chunks left, add 1/2 cup of shredded cheddar, 1/2 cup of heavy cream, and 1/4 cup of sour cream. Continue using the stick blender until the texture of the soup is uniform. If needed, add extra liquids. At this point, taste for seasoning. I used a tablespoon of salt. Cauliflower sometimes takes a lot of seasoning to get beyond tasting bland. Your mileage may vary, though. I used a ton of pepper in here, because I love peppery potato soup.
The toppings are where you can get creative. I did some more shredded cheddar, green onions, bacon, and sour cream. But honestly, if you’d put it on a baked potato, you can do it here. Roasted broccoli florets and cheddar would be phenomenal. Top it with what you want. My macros here are without toppings, because I know you guys will want to try different things.
Loaded Faked Potato Soup
Equipment
- Instant Pot or other pressure cooker
- Immersion blender
Ingredients
- 2 tbsp butter
- 1/3 cup chopped onions
- 1 tbsp minced garlic
- 2 medium heads cauliflower chopped into florets
- 1.5 cups chicken or vegetable broth divided
- 1/2 cup heavy cream
- 1/4 cup sour cream
- 1 tbsp Kosher salt
- black pepper to taste
Instructions
- Set the Instant Pot to saute and add the butter. When the butter is foamy, add the onions and saute them until they start turning golden brown. Add the garlic and saute another 30 seconds. When the garlic is fragrant, add the cauliflower and saute for about 5 more minutes, turning occasionally, until the cauliflower begins to brown.
- Add a cup of broth to the Instant Pot, put on the lid, and set to cook on high pressure for 3 minutes. Use the manual release, then open the cooker when it's safe to do so. Add the rest of the broth and use an immersion blender to puree the cauliflower.
- When the cauliflower gets smooth, stir in the cheese, heavy cream, and sour cream. Add the salt and pepper, then use the immersion blender to puree it and mix everything together. Serve in a small bowl with your desired toppings.
- Macros for just the soup: 209 calories, 8 grams net carbs, 7 grams protein, 16 grams fat.
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