Instant Pot Pumpkin Soup

Instant Pot Pumpkin Soup
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Low Carb Pumpkin Soup Recipe with Cauliflower

If you’ve been looking for a keto dairy-free pumpkin soup recipe, this one is it. This creamy low carb soup is ready in under 40 minutes and is made with only 4 ingredients (6 if you count salt and pepper). Only 8g net carbs per serving.

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Why Cauliflower and Pumpkin Soup works

One of the earliest Yellow Glass Dish recipes was easy pumpkin soup. In that recipe, I shared about my experience of buying pumpkins in China and the great effort one would have to take to obtain a pumpkin then cook it. While I thought about those China days, I took my love for pumpkin soup and made a little twist. I added cauliflower.

You may be skeptical but this pumpkin cauliflower soup recipe does not have a strong cauliflower flavor. It also does not have dairy. How in the world can this soup be satisfying? Well, for one, it uses chicken stock as the base (instead of water). I have a recipe for making super flavorful chicken stock if you’re looking to make your own. This pumpkin cauliflower soup recipe also uses fresh garlic in the final blending process. If you’re not a fan of garlic, you can use one or two cloves instead of four.

Pumpkin Cauliflower Soup

Ingredients for this Pumpkin Soup Recipe

This recipe with pumpkin and cauliflower is about as simple as it gets. It is gluten-free, dairy-free, and nut-free. With only 8g net carbs per serving this soup fits perfectly into a ketogenic or low carb lifestyle.

  • Pumpkin (fresh or canned)
  • Cauliflower florets
  • Garlic
  • Chicken Stock – you can easily make it yourself!
Low carb pumpkin soup with cauliflower and garlic

Tools for making this Low Carb Pumpkin Cauliflower Soup

To make this recipe you’ll need two main tools:

  • An Instant Pot
  • A blender – I love my Vitamix, it makes the soup super creamy!

Topping Ideas For this Pumpkin Cauliflower Soup Recipe

There are many toppings you could add to this Instant Pot cauliflower pumpkin soup recipe, some ideas include:

  • Shredded Chicken
  • Bacon Crumbles
  • Sour Cream
  • Caramelized onions
  • Parsley or other herbs
  • Toasted Garlic

Tips for Making this Low Carb Pumpkin Soup Recipe

Gluten-free low carb instant pot pumpkin soup

When making this recipe with pumpkin and cauliflower, using the Instant Pot is a really easy method. I used fresh pumpkin in this recipe but if you use canned pumpkin, one 14 or 15 oz can would be fine. Just know that the color of the soup will be darker if you use canned pumpkin in this recipe.

In this pumpkin cauliflower soup recipe, there is no dairy. The way this soup becomes creamy is by using a quality blender. I personally love using my Vitamix for this soup recipe.

Instead of cooking the garlic in the soup, you add it at the time of blending. It gets cooked in the cauliflower pumpkin soup in the blender since the stock, pumpkin, and cauliflower are blended once they’ve been cooked. The chopped garlic releases a very fresh flavor by adding it at this step of the soup preparation.

I love to top soups with Maldon flake salt. It gives a nice texture and tastes great! You can also add fresh or dried parsley as a garnish.

If you enjoy texture in your soup you can set aside 1 cup of cooked cauliflower and pumpkin then blend the rest. After blending you can stir in the rest of the vegetables.

Alternative Keto Pumpkin Soup Cooking method:

If you do not have an Instant Pot, you could boil the contents of the soup on the stove for about 20 minutes on a low boil. Then carefully pour the hot contents into a blender (make sure your blender is safe for hot foods) then add the chopped garlic.

The Best Soup Spoons

In most of my soup recipes, you see these little metal spoons. They’re from China. I bought them at a massive market when I lived in China and have used them for years. They’re my absolute favorite spoon and are especially great for soup since they hold a lot more than a regular spoon. I tried to find ones that were similar for you, these ones are a bit shorter but quite similar.

Other Fall Recipes To Try

Connect with Yellow Glass Dish

Did you make this recipe? Make sure to join the @yellowglassdish community on instagram and tag me in your cooking pictures! Don’t miss out on tips, updates, and free kitchen printables! Join our Email List right here!
You can also join the YGD Facebook community! Also, get awesome low carb recipe inspiration on Pinterest.

For THM friends, this is an (FP)

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5 from 5 votes

Instant Pot Pumpkin Soup

This Instant Pot Pumpkin Soup recipe with cauliflower is a great low-carb soup with only 8g net carbs per serving. It is only 4 ingredients, gluten-free and dairy-free and great for the keto lifestyle.
Prep Time5 mins
Cook Time30 mins
Total Time35 mins
Appetizer, Side Dish, Soup
Cuisine: American
Cauliflower, Chicken Stock, Dairy Free, Family Friendly, Gluten-free, Keto Soup, Low Carb, Nut-free, Pumpkin, Soup, THM-FP, vegetarian
Servings: 4
Calories: 64kcal


  • 2 C Pumpkin fresh (preferred) or canned (15 oz can is fine)
  • 4 c Cauliflower florets
  • 1 qt Chicken stock
  • 4 cloves Garlic Chopped
  • Salt To taste
  • Pepper To taste
  • Parsley optional garnish


  • Cook Pumpkin, cauliflower, chicken stock, salt and pepper in Instant Pot on soup mode for 10 minutes. Make sure that the sealing valve is closed.
  • Manually release the steam. Total time for IP to get to pressure and steam release (on an 8qt IP) was 30 minutes.
  • Carefully ladle cooked contents into a high-powered blender.
  • Add chopped garlic cloves. Blend until everything is smooth.*
  • Taste to make sure there is the proper amount of salt.
  • Serve and top with parsley (optional).


If you don’t prefer a completely creamy soup and enjoy some texture. You could set aside about 1 cup of cooked cauliflower and pumpkin  then blend the rest. 

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Pinterest Pin with a bowl of Pumpkin Soup

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