The best keto cauliflower soup you’ll ever taste! By roasting all ingredients in the oven, this low carb cauliflower soup recipe becomes a flavour sensation. Sprinkle with grated parmesan cheese, chives and and add an olive oil drizzle to serve. Only 4.7g net carbs per portion!
Table of contents
I don’t know about you, but I sometimes need a break from all that cream and cheese that’s so often in keto recipes as well as low carb recipes. That’s why I decided to post my favourite way of making “clean” healthy cauliflower soup today. It’s incredibly creamy and tasty – WITHOUT any cream or cheese!
My entire family goes crazy for this soup, even the ones that are not OFFICIALLY on a low carb diet (my teenagers!). I love to make an extra large portion when I meal prep on Sundays. It’s a great one for freezing – easy lunches for the weeks ahead!
The secret to this soup is to roast all veggies in one pan before you cook them. The roasting adds incredible flavour.
This soup may not be as white as fellow keto cauliflower soups that are boiled. But trust me – roasting the veggies will give you the best flavour you won’t care it’s not glistening white!
Ingredients for low carb cauliflower soup
You only need 6 ingredients to make this soup, plus pepper and salt. Here’s what you need:
- a head of cauliflower
- butter
- garlic
- onion
- celery
- chicken or vegetable stock
I always buy my cauliflower whole, but if you want to save time, just use a bag of florets instead. Note – the fresher your cauliflower is, the better it tastes.
Interesting fact: did you know that cauliflower is one of the very few vegetables that are actually LOWER in carbs when they are cooked? One half cup of raw cauliflower contains 5.3g carbs. When it’s cooked, it’s only 2.6g of carbs.
Whether you use chicken or vegetable stock is up to you. I always prefer chicken stock because I find it more flavourful.
How to make keto cauliflower soup
First, place the cauliflower florets on a baking tray with the onion wedges, celery and garlic. Toss in 4 tbsp melted butter and season with salt and pepper.
Roast for 30 minutes until soft, turning once during cooking.
After that, it looks like this – gently browned all over.
Discard the garlic skins and add everything in the tray to a soup pan, along with the stock. Bring to the boil and then reduce the temperature to a medium / low simmer.
Cook for 15 – 20 minutes over medium heat – or stick the lot in your instant pot – ….
…and then transfer the soup to a blender and blitz until smooth.
Tip: You may need to do this in two parts to avoid an explosion!
If you don’t have a high speed blender, simply use an immersion blender. However, using a blender will make the soup much creamier without needing to add cream. Adjust the seasoning to taste.
To serve: I drizzled olive oil over the soup and sprinkled grated parmesan and chopped chives on the top. It’s not a must, but added a bit of wow for the eye plus tasted great.
Recipe variations
There are a few variations to tweak the flavour of this low carb soup and keep it interesting, especially if you make it regularly.
Play with the spices: Cumin tastes great with cauliflower, as does nutmeg. Or how about a bit of heat – a pinch of cayenne pepper also works a treat.
Add cheese: To turn this into a classic keto cauliflower cheese soup, stir 1/2 cup of grated cheddar cheese or Monterey Jack into the soup. You can also top it with grated cheddar instead of the parmesan.
Increase the fat content: To make this easy cauliflower soup a more substantial meal, you can, of course, simply add heavy cream or cream cheese. I recommend 1/3 cup of either one or the other. If you choose to do this, reduce the amount of stock by the same amount.
Vegan keto cauliflower soup: To keep this soup vegan, use olive oil instead of the butter, stick to vegetable stock and top with nutritional yeast instead of parmesan. If you wish to add additional fat, use coconut cream as opposed to dairy cream.
What to eat with creamy roasted cauliflower soup
Serve this soup with toasted 90 Second Bread or a slice of my Almond Flour Bread. Sometimes I eat it alongside a crunchy green salad.
By the way, it’s also great topped with bacon or with chorizo crumbs!
Storage
You can store leftovers in the fridge for up to 3 days.
Roasted cauliflower soup also freezes well. I tend to make a double or triple batch and freeze it in single portions for up to 3 months.
More keto soup recipes
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Creamy Roasted Keto Cauliflower Soup
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Ingredients
- 1 cauliflower 500g / 1.1 lb of florets
- 4 tbsp butter melted or olive oil for DF (55g)
- 4 garlic cloves
- 1 small yellow onion wedges (70g)
- 2 celery sticks cut into 1 inch chunks (80g)
- 5 cup chicken or vegetable stock 1.2 litres
- 1 tsp salt or to taste
- 1/3 tsp black pepper or to taste
Topping
- 1/4 cup grated parmesan 15g
- 1 tbsp olive oil
Instructions
- Preheat the oven to 400F / 200C / 180C fan.
- Place the cauliflower florets on a baking tray with the onion wedges, celery and garlic. Toss in 4 tbsp butter and season.
- Roast for 30 minutes until soft, turning once during cooking.
- Discard the garlic skins and add everything in the tray to a soup pan, along with the stock. Bring to the boil then reduce to a medium / low simmer and cook for 15 – 20 minutes.
- Transfer the soup to a blender and blitz until smooth. You may need to do this in two parts! Option to use a stick blender if you prefer. Using a blender makes it much creamier though without needing to add cream. Adjust the seasoning to taste.
- Ladle into bowls and serve with sprinkling of parmesan, a drizzle of olive oil and optional chopped chives.
Notes
- add 1 cup grated cheddar to the soup
- plus 1/3 cup cream cheese
- or 1/3 cup heavy cream (and reduce stock by 1/3 cup)
Nutrition
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Edwina says
Wow, who would have thought? Roasting just blows the ordinary boiled version out of the water. Drizzled with a little truffle oil my kids were audibly moaning.
Katrin Nürnberger says
Your kids are a lot more refined than mine – they haven’t yet understood that truffle oil is delicious! More for us 😉
Leanne says
Whole family enjoyed this
Luci Sosnowski says
YUM!!!
I added the heavy cream & extra sharp cheddar & served with a sprinkle of chives. I had some pepper jack crisps & crunched up to mimic croutons.
Katrin Nürnberger says
Love the idea of some crunch on the soup. Delicious!
Leigh Anne Schleper says
Super delicious with roasted cauliflower and veggies.