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Keto Low-Carb Cauliflower Soup

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

keto low carb cauliflower soup in a white bowl with shredded cheese and bacon

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FOR THE FULL LIST OF INGREDIENTS AND COMPREHENSIVE INSTRUCTIONS, PLEASE SEE THE RECIPE CARD AT THE END OF THIS POST. BEFORE YOU SCROLL, THERE’S IMPORTANT INFORMATION IN THIS BLOG POST.

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.

chopped onions, chicken broth, garlic, salt and pepper for keto low carb cauliflower soup

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.

raw cauliflower in an air fryer basket
roasted cauliflower in an air fryer basket
roasted cauliflower in an air fryer basket

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.

raw cauliflower on a sheet pan

How to Make Keto Cauliflower Soup

  1. Sautee olive oil, onions, and garlic in a Dutch oven
  2. 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.
  3. Open the pot, lower the heat to low and blend the cauliflower using an immersion blender.
  4. Add the cream cheese and heavy cream. Stir until the cream cheese is melted.
collage photo of 4 photos of chopped cauliflower for keto low carb cauliflower soup

How to Thicken the Soup

I thicken the soup using cream cheese and heavy cream. This also makes the soup rich and creamy.

cream cheese and heavy cream for keto low carb cauliflower soup
collage photo of keto low carb cauliflower soup in process in a Dutch oven

How Many Carbs Are in the Soup?

The soup has 6 net carbs and 291 calories.

keto low carb roasted cauliflower soup in a purple Dutch oven

Soup Toppings

  • Shredded cheese
  • Crumbled bacon
  • Chopped green onions
  • Sour cream or plain Greek yogurt
  • Chives
wooden spoon of keto low carb cauliflower soup

How Long Will the Soup Last in the Fridge?

The soup will keep for 3-4 days in the refrigerator, tightly sealed.

keto low carb cauliflower soup in a white bowl with shredded cheese and bacon

Freezer Tips

Yes, I froze the soup using these convenient Souper Cubes from Amazon. You can freeze food in 1/2 cup or 1 cup portions and they work great! You can freeze the soup for up to 6 months.

spoonful of keto low carb cauliflower soup in a white bowl with shredded cheese and bacon

Dairy-Free Substitutes

You can make the soup dairy-free by using almond or coconut milk and 1/2 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
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Keto Low-Carb Broccoli Cheddar Soup
Keto Low-Carb Chicken Noodle Zoodle Soup

Keto Low-Carb Cheeseburger Soup

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keto low carb cauliflower soup in a white bowl with shredded cheese and bacon
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4.91 from 10 votes

Keto Low-Carb Cauliflower Soup

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
Save this recipe here.
Course dinner, lunch
Cuisine American
Keyword keto cauliflower soup, low carb cauliflower soup, roasted cauliflower soup
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 5
Calories 291kcal

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
  • 1/3 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

Soup Toppings
  • Shredded cheese
  • Crumbled bacon
  • Chopped green onions
  • Sour cream or plain Greek yogurt
  • Chives
Recipe Tools Used in this RecipeAs an Amazon Associate I earn from qualifying purchases.

Nutrition (displayed with net carbs)

Serving: 1serving | Calories: 291kcal | Carbohydrates: 6g | Protein: 8g | Fat: 22g
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Nutrition DataMacros are provided as a courtesy and should not be construed as a guarantee. This information is calculated using MyFitnessPal.com. To obtain the most accurate nutritional information in a given recipe, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator. You are solely responsible for ensuring that any nutritional information provided is accurate, complete, and useful.
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Recipe Rating




Kelsee

Sunday 17th of January 2021

Delicious recipe! Loved how it called for roasting the cauliflower first. Added such a richness to the flavor.

staysnatched

Thursday 21st of January 2021

Yes! Definitely my favorite part.

Shannon

Sunday 17th of January 2021

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

Thursday 21st of January 2021

Yay! Roasting it is so good.

Crystina Castiglione

Thursday 14th of January 2021

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

Friday 15th of January 2021

Yay! Glad to hear it become a staple!

Kim

Tuesday 12th of January 2021

So delicious. Didn't have bacon so I topped it with a little shredded fajita chicken!

staysnatched

Wednesday 13th of January 2021

Yum! I love the sound of that!

Beeloved Acres

Sunday 10th of January 2021

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

Sunday 10th of January 2021

Wonderful! I'm glad you enjoyed this!