Keto Low-Carb Cauliflower Soup is a quick and easy healthy recipe using roasted cauliflower, heavy cream, and cream cheese. Serve this creamy soup loaded with bacon and shredded cheese!
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Is cauliflower keto? Absolutely. It's a great vegetable that is pretty diverse and can be used in a few different ways. Be sure to check out my Cauliflower Mashed Potatoes, Cilantro Lime Cauliflower Rice, and Air Fryer Buffalo Cauliflower.
Table of Contents
How to Roast Cauliflower
My preferred way to roast is using the air fryer. You can roast veggies in about 10 minutes on 400 degrees.
You can also roast the cauliflower in the oven for 20-25 minutes on 450 degrees. I like to keep the seasoning pretty simple, but this Roasted Cauliflower Recipe adds in a few additional spices.
How to Make Keto Cauliflower Soup
- Sautee olive oil, onions, and garlic in a Dutch oven.
- Add in broth, the roasted cauliflower, salt and pepper to taste. Bring to a boil. Lower the heat to medium, cover and cook for 10 minutes.
- Open the pot, lower the heat to low and blend the cauliflower using an immersion blender.
- Add the cream cheese and heavy cream. Stir until the cream cheese is melted.
How to Thicken the Soup
I thicken the soup using cream cheese and heavy cream. This also makes the soup rich and creamy.
How Many Carbs Are in the Soup?
The soup has 6 net carbs and 291 calories.
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Soup Toppings
- Shredded cheese
- Crumbled bacon
- Chopped green onions
- Sour cream or plain Greek yogurt
- Chives
How Long Will the Soup Last in the Fridge?
The soup will keep for 3-4 days in the refrigerator, tightly sealed.
Freezer Tips
Yes, I froze the soup using these convenient Souper Cubes from Amazon. You can freeze food in ½ cup or 1 cup portions and they work great! You can freeze the soup for up to 6 months.
Dairy-Free Substitutes
You can make the soup dairy-free by using almond or coconut milk and ½ teaspoon of xanthan gum to thicken the soup. Add a couple of tablespoons of the cooked soup to a small bowl with the xanthan gum. Stir until it thickens and add it back to the soup and stir well.
Vegetarian Substitutes
Use vegetable broth in the recipe as opposed to chicken broth.
Keto Soup Recipes
Keto Low-Carb Taco Soup
Keto Low-Carb Chili
Keto Low-Carb Zuppa Toscana Soup
Keto Low-Carb Broccoli Cheddar Soup
Keto Low-Carb Chicken Noodle Zoodle Soup
Keto Low-Carb Cheeseburger Soup
Popular Keto Recipes
Keto Low Carb Bacon Cheeseburger Casserole
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Keto Meatloaf
Keto Low-Carb Smothered Pork Chops
Keto Low-Carb Cauliflower Soup
Ingredients
- 1 head fresh cauliflower, chopped into florets Mine weighed 14oz.
- 2 tablespoons olive oil, divided
- salt and pepper to taste
- 1 cup chopped onions
- 3 garlic cloves, minced
- 4 cups chicken broth You can use vegetable broth if preferred.
- 6 oz cream cheese
- ⅓ cup heaving whipping cream Can sub 8 total oz of cream cheese and omit the cream if desired.
Instructions
Air Fryer Roasted Cauliflower
- Drizzle the cauliflower in 1 tablespoon of olive oil and sprinkle with salt and pepper.
- Load the cauliflower onto the air fryer basket. Air fry for 10-12 minutes at 400 degrees, flipping at the halfway mark. Roast the cauliflower until the edges have browned and the cauliflower is soft.
Oven Roasted Cauliflower
- Preheat oven to 425 degrees.
- Drizzle the cauliflower in 1 tablespoon of olive oil and sprinkle with salt and pepper. Load the cauliflower onto a sheet pan.
- Roast the cauliflower until the edges have browned and the cauliflower is soft for 20-25 minutes.
Cauliflower Soup
- Heat a large soup pot, I prefer a Dutch oven on medium-high heat. Add 1 tablespoon of olive oil and the chopped onions. Saute until translucent and fragrant.
- Add the garlic and stir. Next, add in the broth and roasted cauliflower. Bring the pot to a boil.
- Lower the heat to medium and cover. Cook for 10 minutes.
- Open the pot and lower the heat to low. Puree the soup using an immersion blender. Ensure the heat is low for all of the following steps to ensure hot soup does not splatter.
- Add in the cream cheese, whipping cream, and additional salt and pepper to taste. Stir until the cream cheese has melted.
- Cool before serving.
Video
Notes
- Shredded cheese
- Crumbled bacon
- Chopped green onions
- Sour cream or plain Greek yogurt
- Chives
Dot says
This is delicious and so easy to make! I cooked a double batch and out some in the freezer for safe keeping. It’s just like creamy potato soup, but without dem carbs.
staysnatched says
Yay! So glad you enjoyed it. It's a new favorite.
Emily says
Is there a way to make this is a crock pot? I love using it for all the different soups I make!
staysnatched says
You can't roast cauliflower in a Crockpot. You can probably make it using fresh cauliflower, but I have not tested it.
Destiny Reed says
I made this for dinner last night and OMG sooo good! It reminds me of Rafferty's potato soup which is my fave. Next time I'll definitely make a double batch!
staysnatched says
Double batches come in handy!
Rachel Tombari says
I make this consistently for my meal planning! Keeps me so full and is so so easy that I can do it while teaching online classes and watching a toddler...
staysnatched says
I'm glad you enjoy the recipe!
Anonymous says
Made this recipe last night and it was SO good and easy to make!
staysnatched says
It's a favorite! I'm glad you enjoyed them!
Jaymey says
Excellent recipe, I doubled it and froze two cup portions in Souper Cubes! Creamy, silky and flavorful before the added toppings!
staysnatched says
Freezing this soup is a great idea!
Tylyr says
This soup is so amazing and so easy to make! I'm just sad I didn't make a double batch.
staysnatched says
ha ha now you know for next time.
Emily says
This soup is absolutely DELICIOUS! I’ve tried other cauliflower soup recipes before and they tend to be a bit watery, but this one is rich and satisfying. Especially with some cheese and chives on top, another stellar recipe from Brandi. Thank you!
staysnatched says
You're welcome. I'm glad you enjoyed the soup.
Beeloved Acres says
A delicious recipe and sooo easy to make.As with most of Brandi's recipes, I appreciate that I usually have most of the ingredients on hand and that her instructions are clear to follow. Another winner! Thank you!
staysnatched says
Wonderful! I'm glad you enjoyed this!
Kim says
So delicious. Didn't have bacon so I topped it with a little shredded fajita chicken!
staysnatched says
Yum! I love the sound of that!
Crystina Castiglione says
OBSESSED. This soup was easy to make, didn’t take long in prep and the whole family raved over it. And I felt good about eating it with how much cauliflower was in it. This will definitely be a staple in my household 🙌🏻
staysnatched says
Yay! Glad to hear it become a staple!
Shannon says
Another great recipe! So easy to make with roasting the cauliflower in the air fryer. I made it exactly as written and it was creamy and delicious. Perfect for a few lunches or light dinners this week!
staysnatched says
Yay! Roasting it is so good.
Kelsee says
Delicious recipe! Loved how it called for roasting the cauliflower first. Added such a richness to the flavor.
staysnatched says
Yes! Definitely my favorite part.
Crystal says
So yummy and easy to make. It’s like a hug in a bowl! Our new go-to winter low carb soup! We also love playing around with different toppings. Thank You!!
staysnatched says
Yay! I'm so glad you enjoyed it.