Creamy Cauliflower Soup (keto, low-carb)
This roasted Cauliflower Soup is pure comfort in a bowl. Roasting the veggies brings out their sweetness, and the broth adds depth. Blend it all up with a little cream and butter, and you’ve got a soup that’s creamy, flavorful, and simply delicious.
Plus, it’s naturally low-carb, gluten-free, and with a few simple swaps, can easily be made Paleo and Whole30 friendly – so you can feel good about enjoying it no matter your dietary needs.
The recipe requires:
10 Ingredients
Active cooking time: 10 minutes
Total cooking time: 1 hour
Table of Contents
Why you will love this!
- Creamy, rich and delicious.
- Easy recipe, made with simple ingredients.
- Low in carbs (6.2 g net carbs), perfectly fits with the keto diet.
- You can get creative with the keto toppings: drizzle of heavy cream, fresh herbs, crushed nuts, a touch of olive oil, and many more!
- Pairs great with keto bread and crackers, and almost any protein.
- Comfort food for the whole family.
- The recipe allows paleo, whole30, and dairy-free customization.
Cauliflower Soup Recipe
Ingredients
To make this delicious low carb cauliflower soup, you’ll need:
Cauliflower: one large cauliflower head, washed, dried, and divided in florets.
Onion: adds sweetness and depth of flavor.
Garlic: roasted garlic adds a wonderful deep garlicky flavor.
Broth: Use homemade chicken broth (chicken stock/bone broth) for extra flavor, or opt for store-bought (check ingredients for low-carb options). For a vegetarian version, use vegetable broth or water.
Olive oil: for roasting the vegetables.
Heavy cream: creates a creamy soup base.
Salt and black pepper: season to taste
Optional add-ins:
Nutmeg: enhance earthy notes.
Butter: for a touch of richness and buttery flavor.
*you’ll find the exact measurements in the recipe card below.
Equipment
To make cauliflower soup, you’ll need these tools:
- Cutting board and a knife
- Baking tray/dish
- Large pot
- Wooden spoon/spatula
- Immersion blender/stationary blender
- Ladle
Instructions
Step 1: Roast the vegetables
Preheat oven to 410°F (210°C). Place cauliflower florets, onion wedges, and garlic cloves (with skin on) on a baking dish/tray. Drizzle generously with olive oil and toss to coat. Roast for 30-40 minutes, or until cauliflower is tender and slightly browned.
Step 2: Simmer in broth
While vegetables roast, heat chicken broth in a large pot over medium heat.
Once roasted, remove the garlic and squeeze the softened cloves into the pot of broth. Add the roasted cauliflower and onion. Simmer for 15-20 minutes to allow flavors to meld.
Step 3: Blend and finish
Reserve about a 1/2 cup of the broth. Using an immersion blender (or carefully transferring to a regular blender), puree the soup until smooth. Add reserved broth until desired consistency is reached. Stir in heavy cream and butter, season with salt, pepper, and spices to taste. Bring it back to a simmer.
Ladle into bowls and enjoy your creamy, flavorful roasted cauliflower soup!
Toppings
Creamy soups are an empty canvas for your creations, here are some ideas on how to garnish cauliflower soup:
- Roasted cauliflower florets: Set some aside before blending for a beautiful garnish.
- Heavy cream: A dollop adds richness and creaminess.
- Olive oil: A drizzle enhances flavors and adds a touch of elegance.
- Ground black pepper: A sprinkle adds warmth and depth.
- Parmesan cheese: Grate some on top for a salty, nutty touch.
- Crumbled bacon: Adds smoky flavor and a satisfying crunch.
Mix and match toppings for endless flavor combinations!
Pairings for the cauliflower soup
The rich and creamy texture of your homemade keto cauliflower soup deserves the perfect accompaniment. Here are some delicious and low-carb options to elevate your meal:
VEGETARIAN:
CHICKEN:
- Juicy oven-baked chicken breast
- Baked chicken tenders
- Parmesan chicken
- Baked chicken tights
- Chicken shawarma
- Shredded chicken
TURKEY:
PORK:
- Pork skewers
- Pork tenderloin (omit sugar or substitute with keto-friendly sweetener)
With so many delicious options to choose from, you can easily pair your creamy keto cauliflower soup with a side or main dish that perfectly complements its flavor and texture.
FAQ
How to store cauliflower soup?
Storing:
- Refrigerator: Let the soup cool completely, then transfer it to an airtight container. It will last for 3-4 days in the fridge.
- Freezer: For longer storage, portion the soup into freezer-safe containers or even zip-lock bags (remove excess air before sealing). Label with the date. Frozen soup will keep for up to 3 months.
Reheating:
- Refrigerator: Thaw the soup overnight in the refrigerator or use the defrost setting on your microwave. Reheat in a pot over medium heat, stirring occasionally, until warmed through.
- Freezer: Thaw the soup overnight in the refrigerator or under running cold water. Reheat as mentioned above.
Bonus Tip: When reheating frozen soup, you may need to add a splash of broth or water to adjust the consistency, as freezing can sometimes thicken it.
How to make this recipe paleo and whole30?
For a Paleo, Whole30, and dairy-free option: Simply substitute the heavy cream with an equal amount of full-fat coconut milk or coconut cream. The consistency might be slightly thinner, but the soup will still be deliciously creamy and bursting with flavor!
Thickening Tip: If you prefer a thicker soup, even with the coconut milk, you can add a slurry of 1 tablespoon of tapioca flour/arrowroot powder mixed with 2 tablespoons of water or broth. Stir the slurry into the simmering soup and cook for a few minutes until thickened to your desired consistency.
Cauliflower: health benefits
Cauliflower, an exceptionally healthy cruciferous vegetable, offers a multitude of health benefits. It’s rich in vitamin C, low in calories but high in fiber for weight management, and has minimum grams of net carbs (3.2 g/100 g).
Antioxidants like glucosinolates combat chronic diseases and inflammation. Cauliflower lowers blood pressure, improves cholesterol, and aids detoxification with sulfur compounds. Its vitamin K supports bone health, while its fiber aids gut health. Versatile and low-carb, cauliflower is a low-carb diet and keto diet staple.
Nutritional Information
Cauliflower Soup: nutritional information
Servings: 5
Total carbohydrate 10.1 g
Dietary fiber 3.9 g
Total sugars 4.3 g
Net carbs 6.2 g
Total fat 13.1 g
Saturated fat 5.3 g
Cholesterol 23 mg
Potassium 533 mg
Calcium 49 mg
Iron 1 mg
Vitamin D 8 mcg
Nutrition Disclaimer: The nutritional value provided is based on general information and should not be considered as a substitute for professional dietary advice or medical guidance. The values are derived from reputable sources, such as food databases or nutritional labels, but there may be variations in nutrient content depending on factors such as brand, preparation methods, and serving sizes.
More keto soup recipes to try:
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Roasted Cauliflower Soup
Roasted cauliflower soup: comfort in a bowl. Sweet roasted veggies, flavorful broth, creamy texture. Low-carb, gluten-free & low in calories.
Ingredients
- 1 Cauliflower head (700 g - 1 kg/1.5-2 pounds), washed and cut into florets
- 1 large onion, peeled and cut into large wedges
- 3 large garlic cloves
- 2 tbsp. Olive oil
- 4 cups (1 liter) chicken broth/stock
- 50-60 ml (1/4 cup) heavy cream
- 15 g (1 tbsp.) butter
- 1 tsp. Italian seasoning
- Pinch of nutmeg (optional)
- Salt, pepper to taste
To serve:
- Parmesan cheese
- Heavy cream
- Olive oil
Instructions
- Preheat oven to 410°F (210°C). Place cauliflower florets, onion wedges, and garlic cloves (with skin on) on a baking sheet. Drizzle generously with olive oil and toss to coat. Roast for 30-40 minutes, or until cauliflower is tender and slightly browned.
- While vegetables roast, heat chicken broth in a large pot over medium heat.
- Once roasted, remove the garlic and squeeze the softened cloves into the pot of broth. Add the roasted cauliflower and onion. Simmer for 15-20 minutes to allow flavors to meld.
- Reserve about a 1/2 cup of the broth. Using an immersion blender (or carefully transferring to a regular blender), puree the soup until smooth. Add reserved broth until desired consistency is reached. Stir in heavy cream and butter, season with salt, pepper, and spices to taste. Bring it back to a simmer.
Enjoy delicious homemade cauliflower soup!