Creamy Keto Cauliflower Soup

Jump to Recipe Cookbooks Meal Plan

The best keto cauliflower soup recipe you'll ever taste! It has a creamy texture and is packed with flavor. Only 4.7g net carbs per portion.

a bowl of roasted cauliflower soup drizzled with olive oil and topped with cheese and chives

I sometimes need a break from all that cream and cheese that's so often in keto recipes. That's why I decided to post my favourite way of making "clean" healthy cauliflower soup.

It's incredibly creamy and tasty - WITHOUT any cream or cheese!

My entire family goes crazy for this soup. 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 flavor.

Jump to:

🌟 Why You'll Love This Recipe
Ingredients
Instructions
Top tip
Serving suggestion
FAQ
Variations
Storage
Related recipes
Recipe

🌟 Why You'll Love This Recipe

Creamy texture
Nutty, mellow flavor
Gluten-free and dairy-free option
Filling and nutritious
Great for meal prep and freezing
keto friendly - just 4.7g net carbs

Ingredients

You only need 6 ingredients to make low carb cauliflower soup, plus pepper and salt. Here's what you need:

Cauliflower - I always buy my cauliflower whole, but if you want to save time, just use a bag of florets instead. The fresher your cauliflower is, the better it tastes.
Butter - For a bit of richness. Use extra virgin olive oil for a dairy-free version.
Garlic - Fresh is best. However, garlic powder also works.
Onion - Use a white or a yellow onion.
Celery - Important for flavor.
Chicken broth - This lends better flavor than a vegetable broth.

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 is cooked, it reduces to only 2.6g of carbs.

Instructions

This section contains step-by-step instructions and photos that show how to make this recipe. See the recipe card for full information on ingredients and quantities.

Chopped raw vegetables on a baking tray.

Step 1: Place the cauliflower florets on a baking tray with the onion wedges, celery and garlic. Toss in melted butter and season with salt and pepper. Roast in the oven until soft and golden brown, turning once during cooking.

Step 2: Discard the garlic skins and add everything in the tray to a large pot, along with the broth. Bring to the boil, then simmer until the vegetables are soft and tender.

Cauliflower soup in a saucepan before pureeing.

Step 3: Puree in a high speed blender or use an immersion blender. Adjust seasoning to taste.

Top tip

A high speed blender will yield the creamiest soup. Blend in two batches.

Serving suggestion

I drizzled olive oil over the soup and sprinkled grated parmesan and chopped fresh chives on the top.

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.

It is also great topped with a drizzle of truffle oil, bacon, chorizo crumbs or keto croutons!

FAQ

Can I use cauliflower rice?

Yes. I recommend to roast it as well.

Do I have to roast the vegetables?

No. You can just sauté the onion, garlic and celery in the pot, then add the rest of the ingredients. However, roasting the cauliflower increases the flavor.

Variations

There are a few variations to tweak this low carb soup and keep it interesting, especially if you make it regularly.

Try these herbs or spices:

Thyme
Cumin
Nutmeg
Cayenne pepper

Add cheese: To turn this into a classic keto cauliflower cheese soup, stir in grated cheddar cheese or Monterey Jack.

Increase the fat: To make this soup a more substantial meal, add heavy cream or cream cheese. I recommend ⅓ cup of either one or the other. Reduce the amount of broth by the same amount.

Dairy-free: 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.