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a bowl of keto cauliflower soup with a spoon

Creamy Roasted Keto Cauliflower Soup

Katrin Nürnberger from sugarfreelondoner.com
Simply the tastiest Keto Cauliflower Soup by miles! Many low carb cauliflower soup recipes are loaded with cream and whilst they taste nice, I prefer a healthier and lighter version without cream that’s still incredibly flavoursome.
Course Main Course
Cuisine British
Prep Time 10 minutes
Cook Time 43 minutes
Total Time 36 minutes
Servings 4
Calories 267kcal


  • 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
  • tsp black pepper or to taste


  • ¼ cup grated parmesan 15g
  • 1 tbsp olive oil


  • 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.


Serves 4 (makes 5 cups) - 1 ¼ cups per serve
Net Carbs: 4.7g per portion.
Storage: Tupperware in the fridge for up to 3 days or freezer for 3 months. 
Optional extras to increase the fat content: 
  • add 1 cup grated cheddar to the soup
  • plus ⅓ cup cream cheese
  • or ⅓ cup heavy cream (and reduce stock by ⅓ cup)
for a vegan keto cauliflower soup, use vegetable stock, olive oil and optional ⅓ cup coconut cream. 


Serving: 300ml | Calories: 267kcal | Total Carbohydrates: 8.3g | Protein: 10.2g | Fat: 22.5g | Fiber: 3.6g | Sugar: 3.8g