If you’re searching for a delicious low carb soup, this Instant Pot Leek & Cauliflower Low Carb Soup is a winner. My family — including a picky eater — cleared their bowls. The soup is creamy, rich, and full of vegetable flavor.
Instant Pot Low Carb Soup
When cold weather arrives, our Instant Pot becomes one of the most-used appliances in the kitchen. It makes soups quickly and reliably, and there’s something comforting about setting it and walking away. Unlike a pot on the stove, the pressure cooker won’t boil over and it keeps food hot until you’re ready to serve. We often prepare a pot for lunch, set it to “keep warm,” and find it still piping hot when the kids come home hours later.
Cauliflower Soup — A Low Carb Favorite
Cauliflower is a staple for low carb cooking: from mashed cauliflower to cauliflower rice, it adapts to many dishes. I love the mild onion-like sweetness of leeks, so combining leeks with cauliflower creates a soup that feels both familiar and a little special. This recipe keeps things simple — no cheese added — though a sharp Swiss or a mature cheddar would complement the soup nicely if you prefer.
The key to keeping this soup low in carbs is to use heavy cream instead of milk. Heavy cream adds richness and has fewer carbs than milk, so it delivers a velvety texture without extra starch or thickeners. The soup becomes smooth and satisfying after blending, and it doesn’t need any additional thickening agents.
Tips for Using Leeks
Leeks require a bit of attention since they can trap dirt between their layers. Follow these simple tips to get the most from your leeks:
- Only use the tender white and pale green parts. The dark green stalks are woody and tough. A small amount of light green is fine.
- Trim the root end and the dark green tops, then slice the leeks and rinse them well in a bowl of cold water to remove grit.
- Leeks should be softened when cooked, much like onions. Sautéing them briefly before pressure cooking enhances their sweetness, though the Instant Pot will also soften them during cooking.
There you have it: a simple, family-friendly low carb soup that’s easy to make in the Instant Pot. I still had a couple of leeks left after this batch, which meant another pot of leek soup was inevitable — in a good way. Enjoy!
Happy cooking,
Mike
Instant Pot Leek & Cauliflower Low Carb Soup Recipe
You might be surprised how flavorful a low carb cauliflower leek soup can be. This Instant Pot version is creamy and smooth while staying light on carbohydrates.
Ingredients
- 2 tablespoons olive oil
- 3 tablespoons butter
- 2 leeks, white and pale green parts only, cut into 1/2-inch pieces
- 1 large head cauliflower, chopped
- 1 tablespoon minced garlic
- 8 cups chicken broth
- 1 cup heavy cream
- Salt and freshly ground black pepper, to taste
- Diced green onion and cooked bacon, for garnish (optional)
Instructions
- Set the Instant Pot to “Sauté.” Heat the olive oil and butter in the inner pot.
- Add the leeks, cauliflower, and garlic. Sauté for about 10 minutes, until the leeks begin to soften and the cauliflower begins to brown slightly.
- Pour in the chicken broth and stir, scraping up any browned bits from the bottom.
- Secure the Instant Pot lid and set the valve to seal.
- Select the “Soup” setting and set the time for 30 minutes.
- When cooking finishes, either perform a controlled quick release following your Instant Pot manual (use a towel to protect your hand from steam) or allow the pressure to release naturally.
- Carefully remove the lid once pressure has released.
- Use an immersion blender to puree the soup until very smooth. Alternatively, transfer in batches to a blender, then return to the pot.
- Stir in the heavy cream and blend briefly to combine. Season with salt and freshly ground black pepper to taste.
- Serve hot, garnished with diced green onion and crisp bacon if desired.
Recipe Notes
Wash leeks thoroughly after slicing to remove any trapped dirt or sand. The amount of cream can be adjusted to achieve your preferred richness; reduce slightly to lower calories and fat if desired. For a vegetarian version, substitute vegetable broth for chicken broth.
Nutrition Information (per serving)
Calories: 201 kcal; Carbohydrates: 5 g; Protein: 2 g; Fat: 19 g; Saturated Fat: 10 g; Cholesterol: 52 mg; Sodium: 917 mg; Potassium: 290 mg; Sugar: 1 g; Vitamin A: 940 IU; Vitamin C: 26.1 mg; Calcium: 53 mg; Iron: 1 mg. These values are estimates and will vary with ingredient brands and portion sizes.