Flourless Cheese Sauce In The Instant Pot

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Flourless Cheese Sauce. How to make the best flourless cheese sauce in the instant pot. This cheese sauce without flour is loaded with hidden veggies, totally gluten free and so easy to make at home.

Instant Pot Flourless Cheese Sauce
Instant Pot Flourless Cheese Sauce

Flourless Cheese Sauce

Even though this flourless cheese sauce is gluten free and perfect for keto. There is more to this flourless cheese sauce then being suitable for keto people.

It is about a cheese sauce where you don’t have to use flour and butter and that you don’t have to spend ages slaving over a big pan while you make your roux, then add in your milk and then keep staring like a stovetop slave while your white sauce comes together.

Then you still must add in the cheese and make sure that your cheese sauce is of the right consistency.

Instead a flourless cheese sauce is a wonderful alternative that just happens to be healthy too. It is loaded with cauliflower, also includes red onion and is easy to adapt for what you are using your cheese sauce for.

Best of all there are no ingredients in our flourless cheese sauce that are unobtainable or not in your kitchen already.

Forget having to make a cheese sauce with a keto alternative such as coconut flour or needing to use cornflour or corn starch to thicken it.

In the Milner house we just know it as our favourite cheese sauce, and we choose to make this gluten free cheese sauce from scratch instead of the classic old school method.

My Love Affair With The Cheese Sauce

If you don’t know by now from reading Recipe This, I love cheese sauce and pasta bakes are my life! I spent nearly ten years as a vegetarian and there was nothing better than having macaroni cheese for dinner.

In fact, a cheese sauce was the first thing I could ever make (back when I was 12) and according to my son Kyle, lasagne is my signature dish. It was also a homemade lasagne that I made Dominic the first time I cooked for him.

I still binge on lasagne now but instead it is made with a flourless cauliflower cheese sauce. Or creamy cheese sauce as I call it!

Why Make Flourless Cheese Sauce In The Instant Pot?

Instant Pot Flourless Cheese Sauce step by step

Our flourless cheese sauce gets its wonderful thick texture from cauliflower.

The cauliflower steams in the instant pot FAST and you don’t have to wait long for the instant pot pressure cooker to put together a quick flourless cauliflower cheese sauce for you.

Also, you can use the Instant Pot for sautéing your cheese sauce and as your base for blending your ingredients into that creamy cheese sauce.

Flourless Cheese Sauce Ingredients & Gadgets

Flourless Cheese Sauce Ingredients

There are 5 main ingredients that go into a flourless cheese sauce:

  • Cauliflower
  • Cheese
  • Red Onion
  • Extra Virgin Olive Oil
  • Seasoning

Our gluten free cheese sauce is a fantastic basic recipe for using in all kinds of dinners. Then you can mix and match it with add ins depending on what you are cooking.

This might be adding garlic for an Italian dish to adding cayenne for a spicy dish.

Any standard 6 or 8 quart electric pressure cooker will work well in this cheese sauce recipe.

You will also need a hand blender to blend your cheese sauce.

Its much easier than moving your flourless cheese sauce ingredients from the instant pot to the blender and I use this method every time I make a homemade cheese sauce in the instant pot.

101 instant pot recipes bundle

Types Of Flourless Cheese Sauce

What I love about my flourless cheese sauce, is that like I mentioned above you can use this cheese sauce as your white sauce for everything.

Just like how we have our own Instant Pot Paleo Sauce this works on so many dishes and has so many great uses.

Here are a few examples of how you can use our flourless cheese sauce in your family dinners:

Paleo Bechamel Sauce – Want that creamy and delicious garlic sauce to serve with all your favourite French food? Or a sauce that is without cheese that you can just load up with other things?

Then a Paleo Bechamel Sauce is PERFECT. Leave out the cheese and instead add in some coconut milk, mushrooms and OMG it is too good to be healthy!

Flourless Cheese Sauce For Lasagne – Whether you live in the UK and call it lasagne or live in the US and call it lasagna, this sauce is perfect for next time you want a lasagne for dinner.

Don’t just focus on lasagne because this flourless cheese sauce is perfect for lots of different pasta dishes. Just as it is cooked in the recipe below and layer it onto your lasagne and it is perfect.

The Alfredo Sauce – If you are having chicken alfredo for example, you can use this recipe, but add in extras such as garlic, white wine and a little coconut milk.

Flourless Cheese Sauce For Enchiladas – You can add in some hot sauce to our cheese sauce and it can give you a delicious alternative next time you’re making a round of chicken enchiladas.

Flourless Cheese Sauce For Broccoli – If you love broccoli in a cheese sauce and like to make a broccoli gratin or a broccoli rice casserole, then add in this delicious cheese sauce. It will make the prep of the dish so much faster.

Flourless Cheese Sauce For Cauliflower – In the UK we have cauliflower cheese which translates to cauliflower in a creamy cheese sauce, or as the French call it “cauliflower gratin”.

Whatever you call it then you can make it with a flourless cheese sauce. Or even better follow our 2 minute Instant Pot Cauliflower Cheese recipe.

Of course, you have your own ideas and what is perfect is that you can use this flourless cheese sauce in so many ways. Below you can see it loaded with leftover turkey and perfect for a quick warming dinner:

Flourless Cheese Sauce with leftover turkey

Flourless Cheese Sauce In The Soup Maker

I know some of our readers that have a soup maker want to know if you can make this flourless cheese sauce in their soup maker instead.

When I originally started making a flourless cheese sauce, I made it in my old soup maker, which is like this Cuisinart model or the new Ninja Soup Maker.

Well the answer is a big fat YES. Simply make it like you would a smooth soup and then the soup maker will do the work for you, it will even blend it for you into a smooth creamy cheese sauce.

How AMAZING does that sound?

How To Make Cheese Sauce Without Flour?

  1. Steam a kilo of frozen cauliflower in the instant pot pressure cooker.
  2. Drain and remove.
  3. Sauté your favourite cheese sauce flavours in the instant pot. Such as garlic and red onion.
  4. Add back in drained cauliflower, seasonings and coconut milk.
  5. Stir until the cauliflower is mushy but not smooth and then blend into a perfect creamy cheese sauce.
  6. Add in cheese and its done!

Can You Freeze Flourless Cheese Sauce?

Absolutely! Though do note that this flourless cheese sauce is better than a regular cheese in the freezer. That is because a regular cheese sauce because of the roux goes incredibly thick and hard when frozen and is hard to use when reheating.

In comparison our gluten free cheese sauce is the opposite and comes out just like it did when it was originally cooked.

Flourless Cheese Sauce In The Instant Pot

Flourless Cheese Sauce. How to make the best flourless cheese sauce in the instant pot. This cheese sauce without flour is loaded with hidden veggies, totally gluten free and so easy to make at home.
Prep Time3 minutes
Cook Time4 minutes
Total Time7 minutes
Course: Side Dish
Cuisine: Instant Pot
Servings: 4
Calories: 513kcal


Kitchen Gadgets:

Flourless Cheese Sauce Ingredients:


  • Place a cup of cold water into your instant pot inner pot. Lower your steamer basket and load it up with your frozen cauliflower. Place the lid on the instant pot, set the valve to sealing and cook for 2 minutes on manual pressure.
  • Once it is done and beeps, drain it in the sink in a sieve. Also remove the excess liquid from the bottom of the instant pot.
  • Put the instant pot on sauté and while it warms up peel and thinly slice fresh garlic and a red onion. Sauté for about 2 minutes or until the onion and garlic have softened.
  • Turn off the sauté and add back in the drained cauliflower.
  • Add in seasonings, coconut milk and keep stirring until the cauliflower is nice and mushy.
  • Using a hand blender, blend until smooth.
  • Add in cheese and stir until the cheese is mixed in and the cheddar has melted.


We used frozen cauliflower florets in this recipe. You can use fresh or frozen but note to add in 2 more extra minutes of pressure cook time if using fresh cauliflower.
When the cheese sauce is done and if it is too thick add in a little skimmed milk. Or if it is not thick enough add in a little more coconut milk.
I also like to add in a little white wine as it gives it a much better flavour.


Calories: 513kcal | Carbohydrates: 20g | Protein: 21g | Fat: 41g | Saturated Fat: 24g | Cholesterol: 108mg | Sodium: 550mg | Potassium: 963mg | Fiber: 6g | Sugar: 8g | Vitamin A: 1194IU | Vitamin C: 123mg | Calcium: 498mg | Iron: 3mg
Nutrition InfoPlease Note: Nutrition values are our best estimate based on the software we use at Recipe This and are meant as a guide. If you rely on them for your diet, use your preferred nutrition calculator.
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Instant Pot Flourless Cheese Sauce recipe
Recipe This

Hi! I am Sam and along with my chef hubby Dom we love sharing with you easy everyday recipes using kitchen gadgets. We are also the authors of The Complete Air Fryer Cookbook, an amazing air fryer cookbook filled with 140+ everyday air fryer recipes. Beyond the air fryer we also love the instant pot, slow cooker, soup maker, ninja foodi, pie marker and several other kitchen gadgets. CLICKING HERE →

3 thoughts on “Flourless Cheese Sauce In The Instant Pot”

  1. I’ve been living in Ecuador for almost five years and I’m trying to remember what a large cauliflower looked like in the States. The large ones here are 12″ (30 cm) across (or larger). I know I can get smaller ones in the grocery store but I prefer the fresh markets. The smallest I think I’ve seen there is at least 8″ (20 cm) across. Can you take a guess at either the width or the weight of what you generally use? I’m thinking the small here would work.

    • Hi Cynthia,

      I am not sure if the US ones will be too big. We find that with US recipes that portion sizes tend to be a lot bigger. For us the large cauliflowers we use have a weight of between 1.1kilos and 1.3kilos so when you go and buy a cauliflower aim or ones that weigh around this amount. Or sometimes we use a couple of small ones together to get the weight.

  2. Oops, I forgot to mention that it sounds amazing and I can hardly wait to try it. I have all the ingredients in my fridge and I may even try it tonight without the info on the cauliflower.


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