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Instant Pot Cauliflower and Kale Soup :: Stovetop Directions Included! :: Gluten and Dairy Free!

January 4, 2019

Make super smooth and creamy cauliflower and kale soup in a fraction of the time with your Instant Pot!

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Winter hikes, and warm bowls…

At this point in the year, my little Michigander children expect snow…and lots of it! Every once and a while we experience a “barely white” Christmas, and this year was one of them. With the last 2 weeks off from school, they’ve been less than impressed with the lack of fresh powder, but thankfully that leaves roads clear enough to visit some of our favorite hiking places to move around. We warmed up with warm bowls of this super smooth and creamy cauliflower and baby kale soup after a hike this weekend, and the rest will be saved for school lunchbox thermoses, and momma’s breakfast.

A mind-blowing breakfast revelation….

Those of you that follow my Instagram much in the last few years know that soup is on my breakfast plate most days of the week – especially in the cooler months of fall, winter, and early spring. Years ago a nutritional therapist that I was working with opened my eyes to just how many more vegetable minerals and vegetable fiber our bodies need on a daily basis, and one of the ways I have figured out to get veggies into this not-so-smoothie-loving girl’s plate is to use soup.

A new breakfast favorite!

Ever grab a head of cauliflower at the market only to forget about and find it a few days later with the beginnings of those little brown spots on it? Just me?! Well, it happened to me a couple months back in the thick of the beginning of the holiday season, and I decided to use the whole head up in one shot so it didn’t go to waste. I used what I had in-house, and this delicious soup was the result – and became my breakfast for the rest of the week! It has been a nice change up from my typical breakfast soups, which also means veggie nutrient variety for my body, and that is always a win.

What I eat with my soup for breakfast

When I eat soup for breakfast, I like to have it with sides of just about anything! That keeps things interesting, so you don’t get bored. Fried eggs or sausage, a healthy muffin or breakfast cookie…even dinner leftovers will work. Leftover soup warms up quickly, and can go with you in a to-go mug too.

Ok, breakfast soup for mom, but will the kids eat it?!

Well devour it is more like it in my house, but yes, this soup is super kid friendly. If your kids aren’t big soup for breakfast eaters, pack it along in their school lunchbox thermos, or serve it with dinner. It’s a great way to get in more veggie variety with an easy to eat, flavorful soup. The texture is super smooth which most kids prefer, and the flavors are pure and delicious versus super complex. Your toddlers/babies can use a straw if they want to do it themselves. Veggie soup purees were some of my girls’ very favorite first foods, and because we started out young, they crave these mineral rich soups!

Kale? But why?!

The baby kale (or baby spinach if that is what you have) just adds more nutrients to the soup without changing the flavor. Baby kale/spinach is super mild and wilts right into hot soup – I add it to many of my soups because it is an easy way to get those dark green leafies in! It obviously changes the color, but its nice to add more nutrients without any fuss to the flavor. You can certainly leave this ingredient out if you don’t have it around, or if the kids are going to complain about the soup being “green” 🙂

The key to amazing flavor from the Instant Pot

Get those veggie basics down into some flavorful fat on the “saute” feature first. You’ll be so glad you did because the difference in flavor is very different than if you were to just toss everything in and go. Pulling the sweetness out of the carrot and onion builds the flavor in the soup which is why it is so tasty without a bunch of complex seasonings.

Chop and GO!

One of my favorite parts about soup purees, is that the veggie prep is really carefree. You don’t need a fine, perfect dice on your veggies. It all ends up getting pureed in the end, so just a quick, coarse chop will do.

Some for now, and some for later

This cauliflower and kale soup freezes great. This batch was eaten for lunch after our hike, I packed a serving away to have for my breakfast the next day, and I packed a quart away into the freezer for another time. That is probably the only true meal planning tip you’ll ever hear from my end! Whenever I make veggie soups, I always pack a quart away into the freezer for another time. I pack thermoses for the girls twice a week, and having soup in the freezer helps with that!

Print Recipe
5 from 17 votes

Instant Pot Cauliflower & Kale Soup




  • Turn the Instant Pot on, and press “Saute.”. Put the ghee into the pot to melt, and add the onion and carrot with a big pinch of sea salt. Cook the onion and carrot on the “Saute” function for 5-7 minutes until they are soft and sweet. Add the garlic, stir in, and then turn the “Saute” feature “Off.”
  • Once you turn the “Saute” feature off, add the cauliflower and bone broth, and put the Instant Pot lid on. Turn the valve to closed, and press the “Soup” button. Bring the time down to 10 minutes. The Instant Pot will automatically turn on, taking about 10 minutes to come to pressure before counting down the 10 minutes of pressure cooking time.
  • When the Instant Pot is done pressure cooking, release the valve to let the pressure out, and take the lid off the Instant Pot. Add the coconut milk and baby kale, and use your immersion blender to puree the soup until it is smooth. Add sea salt and pepper to your taste after you puree the soup.


  • Melt the ghee in a large soup pot, and add the onion and carrot with a big pinch of sea salt. Saute the veg until it is soft and sweet.
  • Add the cauliflower and bone broth and bring to a simmer. Simmer for about 20-25 minutes until the cauliflower is soft, and then turn the heat off.
  • Add the coconut milk and baby kale, and use an immersion blender to puree the soup until it is smooth. Add sea salt and pepper to your taste after you puree the soup.

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  • Reply Susannah January 5, 2019 at 10:23 am

    5 stars
    This looks SO good! I’m always on the lookout for new soup recipes. Can’t wait to try it!

  • Reply Shelby @Fitasamamabear January 6, 2019 at 1:00 pm

    5 stars
    I love the cauliflower! It would make it so creamy.

  • Reply Tessa Simpson January 6, 2019 at 10:41 pm

    5 stars
    creamy cozy comfort!!

  • Reply Emily Sunwell-Vidaurri January 6, 2019 at 10:53 pm

    5 stars
    I saw this in IG and couldn’t wait for you to post the recipe. This soup is awesome and so delicious! I love that it’s so good that it can be enjoyed for breakfast too (and so yummy paired with homemade GF biscuits!). LOVE this recipe!

  • Reply Joni Gomes January 7, 2019 at 10:29 am

    5 stars
    I never thought to pair these two for a soup! Makes so much sense now that I see your recipe 🙂

  • Reply Daniela January 7, 2019 at 12:16 pm

    This looks so comforting and delicious! And of course I love that it’s in the IP! My whole family would be into it!

  • Reply Jean January 7, 2019 at 6:00 pm

    5 stars
    I totally agree on sauteeing veggies before cooking them for more flavor! It makes such a huge difference. This looks so healthy and comforting!

  • Reply Shelby Stover January 7, 2019 at 7:23 pm

    5 stars
    This looks perfect- and so many veggies!

  • Reply Raia Todd January 8, 2019 at 11:06 am

    5 stars
    I’ve been all about putting kale in soups lately! This looks so thick and creamy! Yum…

  • Reply Donna January 8, 2019 at 4:02 pm

    I am with you, I am not a smoothie kind of girl. I love soups….looking forward to making this!

  • Reply Kari - Get Inspired Everyday! January 8, 2019 at 7:01 pm

    5 stars
    We had a barely white Christmas too, can’t wait for more snow to come! I love your idea of soup for breakfast, I’ve been avoiding eggs, so that’s the perfect solution!

  • Reply anne lawton January 9, 2019 at 5:20 pm

    5 stars
    This soup looks so delicious and comforting! I have never had soup for breakfast, but why not? It’s a great idea!

  • Reply Kelly January 9, 2019 at 10:42 pm

    Love this recipe. Can’t wait to fire up the IP to make it happen!

  • Reply CHIHYU January 10, 2019 at 9:36 pm

    5 stars
    I love this soup! It’s so nutritious and very pretty, too!

  • Reply Megan Stevens January 12, 2019 at 6:02 am

    5 stars
    Oh Renee, thanks! I’m in a little food funk for myself right now (going through health stuff and with a limited diet). I’m excited to make this for myself!! I need more kale, and I love the creamy, smooth and everything else about this!

  • Reply STACEY CRAWFORD January 12, 2019 at 11:15 pm

    5 stars
    This is perfect for me make in my IP! I need to eat for kale 🙂

  • Reply Meredith January 13, 2019 at 8:32 pm

    5 stars
    I love making a pot of homemade soup at the beginning of the week for lunches. I don’t know if I will branch out to having soup for breakfast, but this yummy looking cauliflower and kale soup will definitely be on my lunch menu next week!

  • Reply Isabella January 13, 2019 at 9:45 pm

    5 stars
    Love a warm soup during the winter season, especially after skiing or snowboarding! The perfect nourishing fuel!

  • Reply Lamideel March 27, 2019 at 7:15 pm

    Making this now but, unless I’ve totally missed it, when do you put the garlic in???

    • Reply Lamideel March 27, 2019 at 9:36 pm

      5 stars
      So, I made it, just added garlic after I sautéed the veggies. I left out the milk because I didn’t think it would make a big difference in the amount of soup this made. I must say, YOU ROCK! I loved this soup…really loved this soup. Sprinkled on some grated parm/romano cheese. I can’t believe how thick this soup is and thankfully, how it doesn’t taste like cauliflower, or kale, to me. Thank you so much for posting this. So far, all the recipes of yours I have tried, they have been great. Keep them coming!!!

      • Reply Renee Kohley March 28, 2019 at 5:57 am

        Hi Lamideel!

        Thank you for catching that on the garlic! I have updated the recipe card.

        I’m so glad you enjoyed the soup! It is definitely a popular one at my house too!

  • Reply Monique Henke August 11, 2019 at 12:24 am

    5 stars
    I love this soup! I am trying to avoid dairy & don’t get along the best with coconut milk …. so I add a zucchini halfway through cooking the onion and carrot. It helps add creaminess and I love it! I echo the comment above. You Rock! 🙂

  • Reply Kristen February 5, 2020 at 5:04 pm

    This soup is so amazing! Easy to make and so delicious!! I will be making this again and again!

    • Reply Renee Kohley February 6, 2020 at 10:34 am

      Hi Kristen! So glad you enjoyed it!

  • Reply Angela January 21, 2021 at 11:55 am

    Yeah! I have a head of cauliflower to use and a few sprigs of kale that I will add in with the other veggies. I’m always so inspired by your recipes and content.

  • Reply Creamy Cabbage Soup - Raising Generation Nourished March 15, 2021 at 1:32 pm

    […] Cauliflower & Kale Soup […]

  • Reply MF December 8, 2021 at 8:31 pm

    Would frozen cauliflower work?

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