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    Home ยป All recipes

    Keto cauliflower soup

    Published: Feb 8, 2021 ยท Updated: Sep 9, 2021 by Anna ยท This post may contain affiliate links ยท This blog generates income via ads ยท

    Jump to Recipe

    This easy keto cauliflower soup is a great low carb and gluten-free lunch thatโ€™s ready in just 30 minutes and enough to feed a whole family.

    White bowl with creamy cauliflower soup garnished with bacon bits and parsley, pieces of bread are lying around and one more bowl with the soup on the background.
    Jump to:
    • Ingredients and substitutes
    • Steb by step directions
    • Carbs in keto cauliflower soup
    • Topping ideas
    • Serving ideas
    • More low carb recipes
    • Recipe

    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.

    Spoon full of cauliflower soup with bacon bits and freshly-chopped parsley.

    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.

    4 images collage picture showing how to make keto cauliflower soup.

    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.

    Topping ideas

    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 theyโ€™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. 

    Dipping keto bread in a white bowl filled with cauliflower soup garnished with crispy bacon bits and freshly-chopped parsley.

    Serving ideas

    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

    CREAMY KETO TOMATO SOUP

    Recipe

    Close up shot of a white bowl with cauliflower soup topped with bacon bits and fresh parsley.

    Keto cauliflower soup

    This easy keto cauliflower soup is a great low carb and gluten-free lunch thatโ€™s ready in just 30 minutes and enough to feed a whole family.
    5 from 3 votes
    Print Pin Rate
    Course: Lunch
    Cuisine: American
    Keyword: Cauliflower soup, Keto soups
    Prep Time: 5 minutes minutes
    Cook Time: 30 minutes minutes
    Total Time: 35 minutes minutes
    Servings: 6 servings
    Calories: 246kcal
    Author: Anna

    Equipment

    • Stockpot (4qt or 4litters)

    Ingredients

    • 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

    Toppings

    • Fresh parsley, chopped
    • Crispy bacon bits

    Instructions

    • 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.

    Notes

    NET CARB: 7g
    Nutrition Facts
    Keto cauliflower soup
    Amount Per Serving (1 serving)
    Calories 246 Calories from Fat 180
    % Daily Value*
    Fat 20g31%
    Potassium 519mg15%
    Carbohydrates 11g4%
    Fiber 4g17%
    Sugar 1g1%
    Protein 8g16%
    Vitamin A 851IU17%
    Vitamin C 91mg110%
    Calcium 75mg8%
    Iron 1mg6%
    * Percent Daily Values are based on a 2000 calorie diet.

    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

    Tried this recipe?Mention @heretocook or tag #heretocook!

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    Comments

    1. Maria says

      February 25, 2021 at 3:27 pm

      5 stars
      Super flavourful and the texture is on point! Thank you for the recipe.

      Reply
      • Anna says

        February 26, 2021 at 7:44 am

        Thank you, Maria!

        Reply
    2. Sue says

      June 04, 2022 at 12:29 pm

      5 stars
      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 ๐Ÿ™„๐ŸŒถ so I'll add a little more cauliflower & cream & should be perfect ๐Ÿ‘Œ๐Ÿ˜‹

      Reply
      • Anna says

        June 04, 2022 at 9:02 pm

        Thank you so much for sharing your thoughts on my recipe! I'm glad you like it ๐Ÿ™‚

        Reply
    3. Denice says

      October 23, 2022 at 10:22 pm

      Can I use frozen cauliflower rice instead of frozen caulflower

      Reply
      • Anna says

        October 24, 2022 at 8:03 am

        You can pulse it in a food processor if you have one while still frozen until resembles rice.

        Reply
    4. Simon gee says

      February 14, 2025 at 4:19 pm

      5 stars
      absolutely banging soup. I'm not even keen on cauliflower but this was lovely. I used mild madras curry powder and plenty of chilli flakes.

      Reply
      • Anna says

        February 15, 2025 at 8:53 am

        Thank you, Simon!

        Reply

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    Hey there! My name is Anna and I am here to cook healthy meals that taste delicious. Here youโ€™ll find low carb high fat, keto, paleo recipes for any occasion!

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