cauliflower Archives » Kay's Clean Eats

Instant Pot Cauliflower Cheese Soup

This Cauliflower cheese soup is nothing short of spectacular! Made with 9 simple ingredients the soup will have everyone coming back for seconds.

It has been cold and rainy all week and just the perfect weather for soup. Not typical southern California weather but it sure is beautiful when we get rain. Today’s lunch was super sporadic, now that I’m trying to stretch what we have and not visit the grocery store as often it really digs deep into my creative side with food. I had bought ahead od cauliflower last week and it was looking pretty lifeless in the fridge. So to avoid food waste and leftovers I had to come up with a kid-friendly cauliflower recipe…

Introducing this DELICIOUS Cauliflower Cheese Soup!

Cauliflower, in my opinion, is amazing, you can have it in your smoothies, soups, and dishes it’s super versatile and easy to work with. However my kids have another idea about cauliflower, typically I here ‘disgusting.’ Blah blah blah, is all I hear when they whine about food, haha! I refuse to have picky eaters, it’s pretty much eating what is served or tuff luck! For this Cauliflower Cheese Soup, I decided to not even acknowledge the fact that it has cauliflower in it, I just let them eat it when they asked what it was I said bacon soup, haha!

While they were shooting hoops outside I decided to whip this soup up in the instant pot, the perfect soup machine. From start to finish it was done within 30 minutes. I ran the immersion blender through the soup, you know got to hide the cauliflower from the kids, ha!! And well this forking amazing soup was made, not a word from anyone about cauliflower and they asked for seconds!!

Complementary Garnishes

I added bacon crumbles, cheese, and parsley, however, use your favorites or have it plain. 

  • parsley
  • bacon
  • chives
  • sour cream
  • cheese

Instant Pot Cauliflower Cheese Soup Video

Love Instant Pot Soups also try, Instant Pot Vegan 10 Bean Taco SoupInstant Pot Lemon Chicken Orzo Soup, and Instant Pot White Bean Chicken Chili + Video!

Yield: 4 bowls

Instant Pot Cauliflower Cheese Soup

Instant Pot Cauliflower Cheese Soup

This Cauliflower cheese soup is nothing short of spectacular! Made with 9 simple ingredients the soup will have everyone coming back for seconds.

Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes

Ingredients

  • 2 tbsp butter
  • 6 cups cauliflower florets ( 1 head)
  • 1/2 cup yellow onion, chopped
  • 1 potato, peeled and diced ( 1 1/4 cup)
  • 2 cloves of garlic, minced
  • 2 cups broth
  • 1 cup mild cheddar cheese
  • salt & pepper to taste

Topping options:

  • bacon crumbles
  • green onion
  • parsley
  • additional cheddar

Instructions

  1. Chop cauliflower into roughly even small pieces.
  2. Select saute mode on your Instant pot and add in butter, onion, potato, cauliflower, and garlic. Sautee for 4 minutes, until onions and garlic are fragrant.
  3. Add in broth and place lid on Instant Pot. Cook on high pressure for 8 minutes.
  4. Quick-release the pressure and then take the lid off.
  5. Use an immersion blender and blend the soup until smooth.
  6. Serve hot and garnish with your favorite toppings. Enjoy!

Cauliflower Pizza Crust

This post is sponsored by Eggland’s Best eggs. All opinions are my own. 

Cauliflower Pizza Crust is so easy to make, healthy and delicious! This recipe is a healthy swap to traditional pizza crust!

Cauliflower Pizza Crust made with my favorite organic eggs, Eggland’s Best 🥚. The best memories are made over family meals! This cauliflower crust pizza came out so delicious, the kids had no clue they were eating cauliflower! Eggland’s Best is calling all passionate egg fans to enter “America’s Best Family Recipe” Contest 2020. All entries must be submitted but May 24, 2020, for your chance to win $10,000 and other great prizes!! Enter Here!! www.americasbestrecipe.com

So why do I love these eggs so much? Here are a few reasons: they are the #1 branded egg in the U.S and have superior nutrition like six times more vitamin D, 10 times more vitamin E and more than double the B12 compared to ordinary  eggs. They also  offer cage-free, organic and classic egg varieties so there’s something for everyone 👏🏻 🍕 

You guys, this is so good! I think cauliflower is one of the most versatile vegetables around! I made this Cauliflower Pizza Crust thinking the kids would totally give me a ‘what the heck is this’ look, but they just kept eating!! Considering they would never go for cauliflower as their first vegetable of choice, I would call this recipe a complete winner! Cauliflower Pizza Crust is made with simple and wholesome ingredients. I used a small head of cauliflower, Eggland’s Best eggs, cheese, and spices. This low carb pizza crust is a blank canvas for you to top with whatever your heart desires!

Cauliflower Pizza Crust is made with simple and wholesome ingredients. I used a small head of cauliflower, eggs, cheese, and spices. This low carb pizza crust is a blank canvas for you to top with whatever your heart desires!

How to make Cauliflower Pizza Crust

  • Preheat oven to 450F. Line a baking sheet with parchment paper and set aside. 
  • Chop your cauliflower into florets, and place half in your food processor. Process till extra fine. Repeat for the other half. 

  • Place the cauliflower rice in a nonstick pan over medium-high heat. Cook stirring frequently for 8 minutes. Or place in a microwave-safe bowl and cook in the microwave for 4 minutes, let cool. 

  • Using a nut bag, cheesecloth, or clean dish towel drain water out of the cauliflower. Remove as much water as possible. 

  • Transfer cauliflower to a large bowl. Stir in Eggland’s Best eggs, seasonings, mozzarella, parmesan, salt, and pepper.

  • Transfer mixture onto your prepared baking sheet and spread out your crust, keep 1/4 – 1/2 inch thick for best results. Spray lightly with nonstick spray and bake for 15 minutes, and broil for 3. 

  • Top pizza crust with sauce, cheese, and your favorite toppings. Bake for 8 more minutes.
  • Serve immediately, enjoy!

Love pizza, also try Easy Mini Pizza Bites!

Yield: 4

Cauliflower Pizza Crust

Cauliflower Pizza Crust

Cauliflower Pizza Crust is so easy to make and delicious! This recipe is a healthy swap to traditional pizza crust!

Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes

Ingredients

  • 1 small head cauliflower
  • 1/2 cup mozzarella, shredded
  • 1/2 cup parmesan, shredded
  • 3 Eggland’s Best eggs
  • 1/2 tsp basil
  • 1/2 tsp garlic powder
  • 1/2 tsp oregano
  • salt & pepper to taste
  • Optional: Sauce or other toppings

Instructions

    Preheat oven to 450F. Line a baking sheet with parchment paper and set aside.
    Chop your cauliflower into florets, and place half in your food processor. Process till extra fine. Repeat for the other half.
    Place the cauliflower rice in a nonstick pan over medium-high heat. Cook stirring frequently for 8 minutes. Or place in a microwave-safe bowl and cook in the microwave for 4 minutes, let cool.
    Using a nut bag, cheesecloth, or clean dish towel drain water out of the cauliflower. Remove as much water as possible.
    Transfer cauliflower to a large bowl. Stir in Eggland’s Best eggs, seasonings, mozzarella, parmesan, salt, and pepper.
    Transfer mixture onto your prepared baking sheet and spread out your crust, keep 1/4 - 1/2 inch thick for best results. Spray lightly with nonstick spray and bake for 15 minutes, and broil for 3.
    Top with sauce and cheese and bake for another 5-8 minutes. 
6. Serve immediately, enjoy!

Nutrition Information:

Yield:

8

Serving Size:

1

Amount Per Serving: Calories: 72Total Fat: 4gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 2gCholesterol: 77mgSodium: 190mgCarbohydrates: 2gFiber: 1gSugar: 1gProtein: 6g

Cauliflower Mac and Cheese with Bacon

The ultimate Low Carb Comfort Food!! Cauliflower Mac and Cheese is so cheesy and is the most comforting perfect dish minus the pasta! It is low carb comfort food that is packed with vegetables and protein. 

This is the perfect dish when you are craving mac and cheese. I was in my kitchen preparing my Perfect Mashed Potatoes to bring to my in-laws for Thanksgiving and I could not stop thinking about how much I wanted mac and cheese!  So while the potatoes were boiling I stared on the epic Cauliflower Mac and Cheese!

I had an incredible spin class in the morning and could not hold off until our thanksgiving lunch at my in-laws. While I forged through the fridge I stumbled upon 3 heads of cauliflower. I guess I was feeling rather ambitious about cauliflower during my weekly grocery shop, ha! Sometimes I am guilty of being over-ambitious grocery produce shopper. 

I would consider this cauliflower mac and cheese to be a thanksgiving gift I gave to myself! It was pouring outside and after my killer spin class, I needed some Comfort Food that wasn’t going to undo all the work I just had put in at spin, haha! It is not often that I crave comfort food but for some reason today was the day! You are going to LOVE this Cauliflower Mac and Cheese, oh and the added bits of bacon…OH MY YUM! I was in a blissful comfort food coma!

Can I make this vegetarian?

YES!! Get yourself some bacon bits, they are vegan-friendly and sprinkle in 1/4 of what the recipe calls for! Or you can completely omit it!

Make the perfect Mac and Cheese Sauce 

  • Use real cheese: To make a sauce that isn’t grain or gritty you need to use real cheese. The kind you grate yourself! Pre shredded cheese contains chemicals that make the sauce grainy and gritty. You are not limited to cheddar, play around with your favorites, mild cheddar just happens to be my absolute favorite!  
  • Sauce first: combine all sauce ingredients but your cheese. Once it is combined turn off heat and stir in your cheese in small batches. 

How to make Cauliflower Mac and Cheese 

  • Preheat your oven to 425 degrees F and prepare a baking sheet with parchment paper. 
  • Start by chopping your cauliflower into florets, then place them on your prepared baking sheet and drizzle lightly with olive oil. You want 1/2 inch pieces.
  • Bake your cauliflower for 15-20 minutes, fork-tender. 
  • Prepare the sauce while the cauliflower is baking. Start by heating the butter and oil over medium heat. Add in your shallot and sautè for 2 minutes.
  • Stir in flour. Cook on low for 2-3 minutes to cook out the flour.
  • Add in milk and bring the heat back to medium, whisk continuously for 2 minutes. Once milk begins to boil turn off heat and season with salt( I used a 1/2 tsp) and pepper. 
  • Add in 2 cups of cheese in slowly, mix well till cheese is melted and velvety.
  • Stir in your bacon pieces and cauliflower then transfer to a casserole dish and top with the rest of the cheese. 
  • Bake at 400 for 17-20 minutes, or till hot and bubbly. 
  • If you like a browed top broil for 2 minutes, watch closely so it does not burn!

Cauliflower Mac and Cheese with Bacon

Cauliflower Mac and Cheese with Bacon

The ultimate Low Carb Comfort Food!! Cauliflower Mac and Cheese is so cheesy and is the most comforting perfect dish minus the pasta! This dish is low carb comfort food that is packed with vegetables and protein. 

Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour

Ingredients

  • 3 heads of cauliflower florets (about 9 cups) 1/2 inch pieces
  • 1 shallot, diced
  • 2 tbsp butter
  • 1 tbsp olive oil
  • 3 tbsp flour
  • 2 cups 2% milk
  • 2 1/2 cups mild cheddar cheese
  • 1/3 cup cooked bacon chopped in small pieces
  • salt and pepper

Instructions

    Preheat your oven to 425 degrees F and prepare a baking sheet with parchment paper. 
    Start by chopping your cauliflower into florets, then place them on your prepared baking sheet and drizzle lightly with olive oil. You want 1/2 inch pieces.
    Bake your cauliflower for 15-20 minutes, fork-tender. 
    Prepare the sauce while the cauliflower is baking. Start by heating the butter and oil over medium heat. Add in your shallot and sautè for 2 minutes.
    Stir in flour. Cook on low for 2-3 minutes to cook out the flour.
    Add in milk and bring the heat back to medium, whisk continuously for 2 minutes. Once milk begins to boil and thicken turn off heat and season with salt( I used a 1/2 tsp) and pepper. 
    Add in 2 cups of cheese in slowly, mix well till cheese is melted and velvety.
    Stir in your bacon pieces and cauliflower into the cheese sauce, then transfer to a casserole dish and top with the rest of the cheese. 
    Bake at 400 for 17-20 minutes, or till hot and bubbly. 
    If you like a browed top broil for 2 minutes, watch closely so it does not burn!
    Serve, Dish, Enjoy!!

Notes

Depending on the size of your cauliflower florets you may need to add additional roasting time.

Nutrition Information:

Yield:

12 | 8 freestyle points |

Serving Size:

1

Amount Per Serving: Calories: 221Total Fat: 15gSaturated Fat: 8gTrans Fat: 0gUnsaturated Fat: 6gCholesterol: 40mgSodium: 352mgCarbohydrates: 11gFiber: 3gSugar: 5gProtein: 12g