Keto Cauliflower Soup – A Creamy Keto Soup
By Carine Claudepierre
Published on 01/23/2020 - Last updated on 05/26/2023
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This Keto Cauliflower Soup with cream cheese is a creamy light dinner with only 5.9 grams of net carbs per serving.
Plus, the recipe has a dairy-free keto vegan option, so keep reading!
What Is A Keto Cauliflower Soup?
A low-carb cauliflower soup is made of roasted cauliflower and doesn’t contain any starchy vegetables like potatoes or sweet potatoes.
While a classic cauliflower soup might contain up to 15 grams of net carbs per serving, this keto cauliflower soup only has 5.9 grams.
Why You’ll Love This Soup
This keto cauliflower soup is absolutely delicious, and it is:
- Very Creamy
- Gluten-Free
- Egg-Free
- 10 Minutes of Prep
- Low-Carb
- Keto-Friendly
- Dairy-Free Option
How To Make Keto Cauliflower Soup
This soup only requires a handful of basic ingredients.
Ingredients
The ingredients you need to make a flavorsome keto cauliflower soup are:
- Cauliflower – make sure you cut the cauliflower into small florets and measure precisely in grams/oz or cups. If you are missing too much cauliflower, the soup will have a less creamy texture. In case you are wondering, yes, cauliflower is keto-friendly, but it’s one of the rare vegetables that have lower net carbs once cooked!
- Celery
- Vegetable stock – I recommend using low-sodium stock to prevent the soup from becoming too salty.
- Olive oil
- Onion
- Garlic
- Softened cream cheese – or coconut cream with 1/4 teaspoon of xanthan gum.
- Thyme
Secrets Of A Creamy Cauliflower Soup
The secret to making a creamy cauliflower soup without adding starchy vegetables like potatoes is the cream cheese.
I love to use a French soft cream cheese called Kiri. However, you can use any cream cheese brand you love.
Also, make sure your cream cheese is soft, at room temperature, or it won’t combine as well in the soup.
Make It Vegan
Cream cheese is a dairy product; therefore, this recipe is not vegan.
If you are on a keto and dairy-free diet, I recommend using 2/3 cup of canned full-fat coconut cream instead of the cream cheese.
This will bring a very similar creamy texture to your soup. Plus, if you are after a creamier soup, sprinkle 1/4 teaspoon of xanthan gum onto the soup!
Serving Cauliflower Soup
The best way to serve this creamy cauliflower soup is to add a drizzle of heavy cream and a handful of grated cheddar.
Other delicious toppings or sides are:
- Bacon pieces
- Toasted sliced almonds
- Fresh parsley or thyme
- Almond crackers – try some crackers on the side of your soup. Almonds and cauliflower are a perfect match.
- Keto bread rolls – my keto bread rolls are delicious dunked into this soup!
More Healthy Soup Recipes
If you like healthy soups, I recommend trying:
Made this keto roasted cauliflower soup? Share your picture with me on Instagram.
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Keto Cauliflower Soup
Ingredients
- 4 tablespoons Extra Virgin Olive Oil divided
- 5 small Garlic Cloves peeled
- 1 large Cauliflower Head 8 cups (950g/33 oz) cut into small pieces 2 inches
- ¼ teaspoon Salt
- ¼ teaspoon Pepper
- 1 medium Onion peeled, finely chopped
- ½ cup Celery diced
- ½ teaspoon Thyme
- 4 cups Vegetable Broth reduced salt broth if preferred to not get a too salty soup
- 3 oz Cream Cheese cubed – I used French Kiri Cream cheese. Or coconut cream + xanthan gum
Serving suggestion per bowl
- 1 handful Grated Cheddar
- 1 tablespoon Heavy Cream
Instructions
- Preheat the oven to 400°F (200°C).
- Cut the cauliflower head into small florets (1-2 inches size) and measure the exact amount required by the recipe, grams/oz is the best for precision. This step is very important to get the perfect creamy texture.
- Place the cauliflower florets on a large baking sheet making sure they don't overlap. If your baking sheet is too small, spread the florets on two baking sheets. Add peeled garlic cloves and toss all the vegetables with 2 tablespoons of olive oil to coat.
- Sprinkle some salt and pepper and bake for 20 minutes until fragrant and slightly golden on top.
- Meanwhile, in a large cast-iron pan, Dutch oven, or non-stick pot, warm 2 tablespoons of olive oil over medium heat.
- Add diced onion, celery, and thyme and cook until fragrant, translucent, and soft, roughly 3-4 minutes.
- Add roasted cauliflower florets/garlic cloves and vegetable stock – I recommend low sodium stock to not make the soup too salty. Bring to boil then simmer for 20 minutes, until cauliflower is soft.
- Stir in softened cubes of cream cheese and use an immersion blender to create a smooth soup.
- Serve with a drizzle of heavy cream, grated cheddar, fresh parsley, or toasted sliced almonds.
Notes
Tools
Getting Started What Is Keto? Macro Calculator Sweetener Converter Intermittent Fasting Keto Fruits Keto Vegetables Keto Flours Fighting Keto Flu Healthy SweetenersWant My Kitchen Equipment?
Nutrition
About The Author
Hi, I'm Carine, the food blogger, author, recipe developer, published author of a cookbook, and founder of Sweet As Honey.
I have an Accredited Certificate in Nutrition and Wellness obtained in 2014 from Well College Global (formerly Cadence Health). I'm passionate about sharing all my easy and tasty recipes that are both delicious and healthy. My expertise in the field comes from my background in chemistry and years of following a keto low-carb diet. But I'm also well versed in vegetarian and vegan cooking since my husband is vegan.
I now eat a more balanced diet where I alternate between keto and a Mediterranean Diet
Cooking and Baking is my true passion. In fact, I only share a small portion of my recipes on Sweet As Honey. Most of them are eaten by my husband and my two kids before I have time to take any pictures!
All my recipes are at least triple tested to make sure they work and I take pride in keeping them as accurate as possible.
Browse all my recipes with my Recipe Index.
I hope that you too find the recipes you love on Sweet As Honey!
Disclaimer
The recipes, instructions, and articles on this website should not be taken or used as medical advice. You must consult with your doctor before starting on a keto or low-carb diet. The nutritional data provided on Sweetashoney is to be used as indicative only.
The nutrition data is calculated using WP Recipe Maker. Net Carbs is calculated by removing the fiber and some sweeteners from the total Carbohydrates. As an example, a recipe with 10 grams of Carbs per 100 grams that contains 3 grams of erythritol and 5 grams of fiber will have a net carbs content of 2 grams. Some sweeteners are excluded because they are not metabolized.
You should always calculate the nutritional data yourself instead of relying on Sweetashoney's data. Sweetashoney and its recipes and articles are not intended to cure, prevent, diagnose, or treat any disease. Sweetashoney cannot be liable for adverse reactions or any other outcome resulting from the use of recipes or advice found on the Website.
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I made this tonight from a video I found on Facebook and it is amazing. Thank you.
We love this recipe! Wondering if anyone has ever tried it with brocolli? My kids have been requesting brocolli cheese soup, but all the keto recipes for it have so much cheese!
I am pretty sure this recipe will make a delicious broccoli soup too! enjoy
What is the serving size? I only see a bowl… but I’m not sure how many oz to know it’s the proper serving.
Thanks can’t wait to try this.
Serving size appears above the ingredient list
Hi, could you use frozen cauliflower?
I didn’t try this option but I am sure it could work. I would thaw my cauliflower first, then roast and use in the soup. Enjoy
Flavorful, nice texture, and easy to make! Will put in my “keeper” recipe files and definitely make again!
Can you freeze this soup? Also, would it be ok to use bone broth in substitution for the vegetable broth?
Sure, it will freeze well in airtight container. Defrost the day before and rewarm in a saucepan or microwave. Any broth will be delicious in this recipe. XOXO Carine
Please unsubscrube me! Thank you
Hi, I am happy to unsubscribe you from my mailing but however, to do so, I need to know which email address you used to subscribe. Otherwise, any email you receive from me has a unsubscribe button at the bottom of the email, click and follow the unsubscribe process. XOXO Carine