35+ Dairy-Free Keto Instant Pot Soup Recipes (with Whole30, vegan, & AIP options, too!)
A typical keto/low-carb way of eating relies pretty heavily on dairy. To counter that, here are over 35 DAIRY-FREE KETO Instant Pot Soup recipes — beef and chicken, vegetable and vegan, and seafood! There are many AIP, Whole30, and paleo pressure cooker soup options, too!
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Before I dive into these mouth-watering Dairy-Free Keto Instant Pot Soup Recipes, I wanna make some things known…
- I am NOT keto. I do not follow the keto diet, and I have never been 100% keto, even when I was “mostly low-carb”.
- It’s kind of annoying how much keto recipes rely on dairy. There. I said it. #sorrynotsorry
So, if I’m not keto, why do I post so many nourishing keto recipes? And, why am I rounding up a bunch of dairy-free keto Instant Pot soup recipes?
Let’s make another list. I love lists!
- I kind of watch my carbs. Not like a hawk, but there’s an awareness. I 100% believe carbs are healthy and should be part of our diets, especially women’s diets. But carbs from sweeteners are entirely unnecessary.
- Truly, I love how veggie-focused most keto recipes are. I’m always looking for ways to eat more veg. Keto recipes are pretty good about this.
- I am dairy-free. After years of suspecting I was sensitive to or intolerant to dairy, I finally got some testing done. And what’dya know?? Dairy is my #1 food intolerance.
All that is to say… this round-up of keto dairy-free Instant Pot soup recipes helps me, too!
So many yummy dairy-free, veggie-loaded soup recipes in one place means less time googling “dairy-free keto instant pot soup recipe” when I want to make soup!
Like I said, keto recipes in general heavily rely on dairy — and that deserves a little section of its own. Allow me to elaborate…
It’s annoying that keto recipes are so heavy on the dairy.
There. I said it again.
I’m not villifying dairy here. No, sir.
I am 100% a supporter of raw, grass-fed dairy products produced by happy cows grazing on the green grass of small farms. Raw milk, raw cheeses, grass-fed yogurts and cream cheeses, cultured sour cream and butter, homemade kefir — I’m 100% in favor of ALL of it.
Granted, I can’t eat any of it, but I don’t think dairy is the devil.
However, I do feel strongly that a lot of keto recipes rely on cheap forms of dairy (like off-brand cream, conventional sour cream, and part-skim mozzarella). These forms of dairy are not the nourishing forms of dairy I listed just a few sentences ago.
They’re cheap dairy products, plain and simple. They don’t come from happy cows, but rather, come from confined animal feeding operations where the cows are not only unhappy, they’re almost always sick. The quality of the milk coming from these unhappy cows is insanely low.
So low, I’m surprised we’re still calling it food.
My family still eats dairy, but a whole lot less of it because…
We save our money for nourishing dairy purchases instead.
So, they get cheese, but less cheese because I’m paying over $5/pound for raw, grass-fed cheddar. (I do save some money on cheese by purchasing a large 5-pound block from Azure Standard.)
They get milk, but a lot less because I pay $7.50/gallon for raw milk from a dairy 60 miles up the road.
This means that, on the plate where the “dairy item” typically goes, I’ve instead filled it with (usually) veggies or (sometimes) rice or beans.
It means they don’t drink milk every day or have mac and cheese once a week.
And, it means that cheese doesn’t go in or on all the things.
Our family is a dairy-loving one that simply eats less dairy because the kind of dairy we love costs more. (Also, the chief cook — me — is dairy-free and I cook 90% of the food around here. So, they’re often dairy-free by default.) 😉
And that leads us to…
35+ Dairy-Free Keto Instant Pot Soup Recipes
To prove that you can have insanely creamy, filling, hearty, and dare I say even heavy soups WITHOUT heavy cream, sour cream, or cheese, I’ve rounded up over 35 mouth-watering dairy-free keto Instant Pot soup recipes.
It is possible, folks!
Even if you’re not dairy-free, I challenge you to give these a try.
Because they don’t have dairy, they’re more loaded with veggies and meats. In several of these recipes, the taste and texture feels so dairy-like you wouldn’t believe there’s no cream!
In fact, in my own recipes, I’ve found that a simple cauliflower + water/broth “cream” stirred into any soup makes it thick and creamy — just like a dairy-full soup.
And guess what?? Not only do hacks like that add much-needed veggies to our soups, they’re also less expensive than dairy products.
Boom! Another reason to love dairy-free recipes!
I’ve divided these delicious dairy-free keto Instant Pot soup recipes up by category:
- beef and pork soups
- chicken soups
- veggie-full and vegan soups
- seafood soups
12 Dairy-Free Keto Instant Pot Beef & Pork Soup Recipes
Keto Instant Pot Beef Bone Broth
Keto Instant Pot Spinach-Artichoke Meatball Soup (paleo, Whole30)
Low-Carb Beef Bourguignon Stew
Instant Pot Vegetable Beef Stew (potato-free, low-carb)
Instant Pot Mexican Beef Stew (dairy-free, keto, paleo)
Keto Beef “Barley” Soup in the Instant Pot
Instant Pot Hungarian Goulash (use pic)
Beef & Kale Soup in the Instant Pot
Instant Pot Cabbage Soup with Ground Beef
Keto Instant Pot Zuppa Toscana (Olive Garden Copycat) — dairy-free, potato-free, nut-free
Keto-Friendly Vegetable Beef Soup
9 Dairy-Free Keto Instant Pot Vegetable & Vegan Soup Recipes
Hella Mighty Instant Pot Green Soup (keto, vegan, paleo)
Keto Instant Pot “Cheesy” Zucchini Soup (dairy-free, nut-free, Whole30)
Low-Carb/Keto Chunky Vegetable Soup
Creamy Low-Carb Butternut Squash Soup
Instant Pot Vegetable Soup with Zucchini
Vegan Instant Pot Cauliflower Soup
Creamy Instant Pot Tomato Soup
Instant Pot “Cream” of Celery Soup
12 Dairy-Free Keto Instant Pot Chicken Soup Recipes
Paleo Instant Pot Chicken Fajita Soup
Nourishing Instant Pot Chicken Feet Broth (Whole30, GAPS, keto, paleo, AIP)
Instant Pot Green Chile Chicken Chowder
Keto Low-Carb Instant Pot Chicken Zoodle Soup
Nourishing Instant Pot Chicken Soup (Paleo, Whole30, AIP, Keto)
Instant Pot Italian Chicken Stew
Instant Pot Creamy Chicken Soup (AIP, Whole30, Paleo)
5-Minute Low-Carb Chicken Soup
Chicken Mulligatawny Soup in a Pressure Cooker
Instant Pot Thai Chicken Zucchini Noodle Soup
Creamy Instant Pot White Chicken Chili
5 Keto Dairy-Free Instant Pot Seafood Soup Recipes
Keto Instant Pot Thai Shrimp Soup
Keto & Whole30 Instant Pot Seafood Gumbo
Instant Pot Brazilian Fish Stew (Moqueca)
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Thank you! We do keto/low carb, but dairy hates me on many fronts. Lactose intolerant, plus dairy proteins aggravate my acne, not to mention the calories. It’s so hard to find keto recipes that don’t default to dairy. And, side note, thanks too for your article about almond flour. I was beginning to grumble about the superabundance of almond flour recipes and Googled the issue, which is how I found your site.
You’re very welcome! I eat 100% dairy-free, so most of my recipes are dairy-free. I also strive to use less and less almond flour, so you’ll find many of my baked recipes are made with coconut flour. I hope you can find some to meet your needs!
YOU ARE MY HERO !!!!!
I love keto, but am allergic to dairy. This is a HUGE slice of JOY for me.
I have to add, that although I love keto, I do “carb-ups” I have adrenal issues so being 100% keto would not be a wise option
Correct, 100% keto is not helpful to our hormones or adrenals. 🙂
So glad this is so helpful for you!
I’m with you. I am not ‘keto’ or even ‘dairy-free’ but I believe in eating ‘the rainbow’! I think, generally, most folks eat too much grain, gluten, sweets, and dairy. I think that these recipes show us that we can choose delicious IP recipes with great variety. In cooler months, limiting dairy can be a great idea (inflammation/less congestion) Thanks for including my power packed healing soup and putting together this super collection!
YES! Well said!