Creamy Spiced Cauliflower Soup (Instant Pot)

Spiced Cauliflower Soup is a smooth, gently sweet soup where cauliflower takes on warm pumpkin pie spice and a hint of vanilla. Coconut oil gives the purée a subtle richness that plays beautifully against the spices. It is a light first course at 155 calories that still feels thoughtfully made.

Craving a soup that’s both luxuriously creamy and surprisingly light? This Instant Pot Spiced Cauliflower Soup is your answer! We’re swapping traditional herbs for a warm hint of pumpkin pie spice and vanilla, creating a uniquely cozy and comforting bowl. It’s a simple, elegant soup that comes together effortlessly, proving that healthy can be incredibly delicious.

Ingredients

• (Total Time: 45 MIN | Serves: 4)
• For the Soup
• 2 cups / 200g (7.1 oz) cauliflower, chopped into florets
• 1 small onion, finely chopped
• 3 tbsp / 45 ml coconut oil, softened
• 5 cups / 1.2 L vegetable broth
• Spices
• 1 tsp (5 ml) pumpkin pie spice
• ½ tsp vanilla extract
• ¼ tsp sea salt, or to taste

Instructions

1. Directions
2. Set your Instant Pot to the “Sauté” function. Once hot, add the coconut oil and chopped onions. Cook for 4-5 minutes, stirring frequently, until the onions are soft and translucent.
3. Add the chopped cauliflower to the pot and stir, cooking for one more minute to lightly toast the florets.
4. Pour in the vegetable broth and season with sea salt. Stir everything together.
5. Secure the lid, ensure the steam release handle is in the “Sealing” position. Press the “Manual” or “Pressure Cook” button and set the timer for 24 minutes on high pressure.
6. Once the cooking cycle is complete, carefully perform a quick pressure release by moving the steam release handle to the “Venting” position.
7. Once the pin has dropped, open the lid. Let the soup cool for a few minutes before handling.
8. Carefully transfer the soup to a high-speed blender or use an immersion blender directly in the pot. Blend until the soup is completely smooth and velvety.
9. Pour the blended soup back into the Instant Pot if needed. Stir in the pumpkin pie spice and vanilla extract.
10. Press the “Sauté” button again and heat the soup until it’s warmed through. Serve immediately.

Nutritional Information

• Per Serving
• Calories: 155
• Total Fat: 12g
• Net Carbs: 3.8g (0.13 oz)
• Protein: 7.2g
• Fiber: 1.6g

Pro Tips

• For easier cleanup, use an immersion (stick) blender directly in the Instant Pot’s inner pot to blend the soup until smooth.
• To develop a deeper, nuttier flavor, roast the cauliflower florets at 400°F / 200°C for 15-20 minutes before adding them to the pot.
• For an even richer, creamier texture, stir in ¼ cup (60 ml / 2 fl oz) of full-fat coconut milk or heavy cream after blending.
• Garnish your soup with toasted pumpkin seeds, a drizzle of chili oil, or fresh chives for added texture and a pop of flavor.

FAQ

Q: Can I make this spiced cauliflower soup without an Instant Pot
A: Yes, you can easily adapt this recipe for the stovetop. In a large pot or Dutch oven, sauté the onions in coconut oil until soft. Add the cauliflower, broth, and salt. Bring to a boil, then reduce heat and simmer for 20-25 minutes until the cauliflower is fork-tender. Blend as instructed and stir in the spices.

Q: How can I make this cauliflower soup even creamier
A: For an even richer and more luxurious texture, stir in ¼ cup (60 ml / 2 fl oz) of full-fat coconut milk or heavy cream after blending the soup until smooth. This will add creaminess without significantly altering the flavor profile.

Q: Is this Instant Pot cauliflower soup vegan and keto-friendly
A: Absolutely. This recipe is naturally vegan as it uses coconut oil and vegetable broth. It is also keto-friendly, with only 3.8g (0.13 oz) of net carbs per serving, making it a perfect choice for a low-carb diet.

Q: What can I use as a substitute for pumpkin pie spice
A: If you don’t have pumpkin pie spice, you can create a similar warm spice blend. Use a mix of ¾ teaspoon cinnamon, a pinch of ground nutmeg, and a pinch of ground ginger as a direct replacement.

Pro Tips

• Toast the cauliflower florets in the oil for a minute before adding broth — that small step deepens the flavor of an otherwise very simple soup.
• Add the pumpkin pie spice and vanilla only after blending and reheating; cooking them under pressure dulls their aroma.
• Blend until completely smooth — this soup lives or dies by a velvety texture, so an immersion blender second pass is worth it.
• It keeps 3-4 days in the fridge; whisk well when reheating as the purée settles as it sits.

Frequently Asked Questions

Is this spiced cauliflower soup keto?

Yes. Each serving has about 3.8 g net carbs, with most of the 12 g of fat coming from coconut oil.

Can I make it ahead of time?

Yes. Refrigerate for up to 3-4 days and reheat gently while whisking to restore the smooth texture.

Can I leave out the vanilla?

Yes, but it is part of the soup's signature warmth. If you skip it, add a little extra pumpkin pie spice to compensate.

What can I use instead of coconut oil?

Butter gives the same richness with the same keto macros and a more neutral flavor.

Recipe card below.

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Stav Kogan

Spiced Cauliflower Soup

Print Recipe Pin Recipe

Total Time 45 minutes mins

Servings: 4 servings

Calories: 155

Ingredients Method Nutrition

Ingredients

  

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For the Soup

• 2 cups (200 g / 7.1 oz) cauliflower, chopped into florets
• 1 small onion, finely chopped
• 3 tbsp (45 ml) coconut oil, softened
• 5 cups (1200 ml) (1.2 L) vegetable broth

Spices

• 1 tsp (5 ml) pumpkin pie spice
• ½ tsp vanilla extract
• ¼ tsp sea salt, or to taste
• For easier cleanup, use an immersion (stick) blender directly in the Instant Pot's inner pot to blend the soup until smooth.
• To develop a deeper, nuttier flavor, roast the cauliflower florets at 400°F / 200°C for 15-20 minutes before adding them to the pot.
• For an even richer, creamier texture, stir in ¼ cup (60 ml / 2 fl oz) of full-fat coconut milk or heavy cream after blending.

Method

 

1. Directions
2. Set your Instant Pot to the Sauté function.
3. Once hot, add the coconut oil and chopped onions.
4. Cook for 4-5 minutes, stirring frequently, until the onions are soft and translucent.
5. Add the chopped cauliflower to the pot and stir, cooking for one more minute to lightly toast the florets.
6. Pour in the vegetable broth and season with sea salt.
7. Stir everything together.
8. Secure the lid, ensure the steam release handle is in the Sealing position. Press the Manual or Pressure Cook button and set the timer for 24 minutes on high pressure.
9. Once the cooking cycle is complete, carefully perform a quick pressure release by moving the steam release handle to the Venting position.
10. Once the pin has dropped, open the lid.
11. Let the soup cool for a few minutes before handling.
12. Carefully transfer the soup to a high-speed blender or use an immersion blender directly in the pot.
13. Blend until the soup is completely smooth and velvety.
14. Pour the blended soup back into the Instant Pot if needed.
15. Stir in the pumpkin pie spice and vanilla extract.
16. Press the Sauté button again and heat the soup until it's warmed through.
17. Serve immediately.
18. Garnish your soup with toasted pumpkin seeds, a drizzle of chili oil, or fresh chives for added texture and a pop of flavor.

Nutrition

Calories: 155kcalCarbohydrates: 3.8gProtein: 7.2gFat: 12g

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