This easy keto cauliflower soup is a great low carb and gluten-free lunch that’s ready in just 30 minutes and enough to feed a whole family.
Ingredients and substitutes
Frozen cauliflower - To make this easy cauliflower soup really easy, use frozen cauliflower instead of fresh. You can of course use fresh cauliflower too, but then I would recommend roasting it first with some olive oil, salt, and pepper to bring out more flavors.
Onions and garlic - Use yellow or white onions and garlic as aromatics.
Chicken broth - In my opinion, chicken broth fits best in this recipe. But hey, do you want to make this soup vegan? Then go ahead, use veggie broth instead!
Heavy cream - You really need heavy cream here, not half and half (half and half can curdle during simmering). However, if you want to avoid dairy or make this soup vegan, use full-fat coconut milk instead.
Seasoning - Apart from salt and pepper (that you want to adjust to your taste), we'll need chili flakes and curry powder. Add 1 to 2 teaspoon chili flakes, depending on how much spiciness you want in your cauliflower keto soup.
Lemon juice - Same as the salt and sugar, acid is balancing out the flavors and adding a touch of freshness and brightness. Just a little bit of lemon juice will make your soup even more delicious.
Steb by step directions
In a stockpot (4qt or 4litters), add the olive oil and heat over a medium-high heat. Add the onions, garlic, chili flakes, curry powder, and season with salt and black pepper. Cook for 3 minutes, stirring occasionally until the onions have softened.
Add the frozen cauliflower and pour in the chicken broth. Bring to a simmer and cook for 20-30 minutes, stirring occasionally until the cauliflowers are fork-tender.
Then add the heavy cream, bring to a simmer again, and cook for an additional 5 minutes. At this point, try the soup and add more salt and pepper if needed. Remove from the heat and add the lemon juice.
Using an immersion blender, cream the soup until smooth and no solids are left. You can also use a stand mixer and work in batches, if needed.
Serve our creamy cauliflower soup recipe hot, topped with freshly chopped parsley and crispy bacon bits or other toppings that you will find below.
Carbs in keto cauliflower soup
Even though this soup contains lots of vegetables, it's still suitable for a keto low carb diet. Divide this recipe into 6 portions (each one is around 1 cup) to get 7g net carbs per portion.
Bacon - Not just bacon, but crispy bacon bits! It's always amazing to have a variety of textures in your meals. Fry several bacon strips until they’re a deep golden brown color and have significantly reduced in size. Remove from the heat onto a paper towel to dry. When the bacon has crisped up, cut it into small bits and sprinkle on top of our low carb soup.
Greens - I used freshly-chopped parsley. Alternatively, you can use cilantro or spring onions.
Pepitas - Sprinkle some seeds to add extra crunch and nutty flavor.
Feta cheese - Feta or white cheese fit perfectly with cream of *something* soups.
When I hear soup, I think bread! That's why you have to try to serve our low carb cauliflower soup recipe with KETO DINNER ROLLS, or with this 5 minutes to make MICROWAVE KETO BREAD. If you prefer something crunchy, I would suggest my all-time favorite LOW CARB CHIA CRACKERS or super healthy KETO SEED CRACKERS.
More low carb recipes
HEALTHY KETO ZUPPA TOSCANA SOUP
CREAMY KETO BUTTERNUT SQUASH SOUP RECIPE
Keto cauliflower soup
- Stockpot (4qt or 4litters)
- 1 small (50g) yellow onion, diced
- 2 cloves garlic minced
- 1-2 teaspoon chili flakes to your taste
- 2 teaspoon curry powder
- 34 oz (950g) frozen cauliflower
- 4 cup (960g) chicken broth
- 1 cup (230g) heavy cream
- 1 tablespoon lemon juice
- Salt to taste
- Black pepper to taste
- Olive oil for frying
- Fresh parsley, chopped
- Crispy bacon bits
- In a stockpot (4qt or 4litters), add the olive oil and heat over a medium-high heat. Add the onions, garlic, chili flakes, curry powder, and season with salt and black pepper. Cook for 3 minutes, stirring occasionally until the onions have softened.
- Add the frozen cauliflower and pour in the chicken broth. Bring to a simmer and cook for 20-30 minutes, stirring occasionally until the cauliflower are fork-tender.
- Then, add the heavy cream, bring to a simmer again, and cook for an additional 5 minutes. At this point, try the soup and add salt and pepper if needed. Remove from the heat and add the lemon juice.
- Using an immersion blender, cream the soup until smooth and no solids are left.
- Serve hot topped with freshly chopped parsley and crispy bacon bits.
This website, https://heretocook.com, offers nutritional information for recipes contained on this site. This information is provided as a courtesy and should not be construed as a guarantee. This information is a product of online calculators such as Cronometer.com and MyFitnesPal.com
Super flavourful and the texture is on point! Thank you for the recipe.
Thank you, Maria!
I've tried a few different cauliflower soup recipes lately & this is by far the best! It's a little spicy but that's cos I was a bit heavy on the chili flakes 🙄🌶 so I'll add a little more cauliflower & cream & should be perfect 👌😋
Thank you so much for sharing your thoughts on my recipe! I'm glad you like it 🙂
Can I use frozen cauliflower rice instead of frozen caulflower
You can pulse it in a food processor if you have one while still frozen until resembles rice.