Keto Cauliflower Soup – Creamy Low-Carb Veggie Soup

Keto cauliflower soup is a warm, comfortable and creamy low-carb dish that is perfect for chili days or when you are craving something warm without breaking your keto lifestyle. Made primarily from cauliflower, this soup is a delicious option for traditional high-carb options such as potato soup. It is packed with taste, is easy to adapt, and rich in nutrients – an ideal mix of health and taste. Whether you are looking for a quick dinner or food idea, this soup is your cow-to. With only a few simple materials and minimum presenting time, this soup proves that eating keto does not mean resting food. It is gluten-free, grain-free and absolutely satisfactory for the whole family.

Keto Cauliflower Soup Recipe

Let’s dive into the heart of this comfortable recipe! We will discuss ingredients, how to prepare it step by step, nutrition facts and some useful cooking tips. Whether you are new to Keto or an experienced supporter, this soup will become a favorite. Is a bowl of good ready to stir? let’s get started!

Keto Cauliflower Soup

Keto cauliflower soup is a creamy, low-carb dish made with simple, wholesome ingredients. It’s perfect for a cozy, satisfying meal while staying on track with your keto goals.

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Prep Time 10 minutes mins

Cook Time 25 minutes mins

Resting Time 5 minutes mins

Total Time 40 minutes mins

Servings: 4

Course: Soup

Cuisine: American

Calories: 190

Ingredients Equipment Method Notes

Ingredients

  

• 1 medium Head Cauliflower 
• 1 tbsp Olive Oil or Butter
• 1 Small Onion (Chopped)
• 2-3 Cloves Garlic (Minced)
• 3 cups Low-Sodium Chicken or Vegetable Broth
• ½ cup heavy cream
• ½ cup Shredded Cheddar Cheese
• Salt and Pepper
• ¼ tsp Ground Nutmeg (Optional)
• Fresh Chives or Parsley for Garnish

Equipment

• 1 pot or Dutch oven
• 1 Blender or Immersion Blender
• 1 Knife and Cutting Board
• 1 Ladle
• 1 Measuring cups and spoons

Method

 

1. Saute the Aromatics: Season with salt, pepper, and nutmeg. Let it rest for 5 minutes. Garnish with chives or parsley before serving.
2. Add Cauliflower & Broth: Stir in cauliflower flowers and put it in the broth. Bring the mixture into a boil, then reduce the heat and boil for 15-20 minutes, or until the cauliflower is tender.
3. Blend the Soup: Use an immersion blender directly into the pot to pure the soup until smooth. Alternatively, transfer to a blender in batches and mix carefully.
4. Add Cream & Cheese: Stir in heavy creams and cheese (if using). Boil for another 2-3 minutes until everything is well combined and creamy.
5. Season & Serve: Season with salt, pepper and nutmeg. Let it rest for 5 minutes. Garnish with Chaives or parsley before serving.

Notes

• Roast the cauliflower beforehand for a nuttier flavor.
• Add cooked bacon bits or sautéed mushrooms as toppings.
• Use bone broth for added nutrients and a richer taste.
• Store leftovers in the fridge for up to 4 days or freeze for 1 month.

Keto Cauliflower Soup Nutrition

Frequently Asked Questions

1. Is cauliflower soup keto-friendly?
Yes! Cauliflower is low in carbs and ideal for keto diets.

2. Can I freeze keto cauliflower soup?
Absolutely. Store it in an airtight container for up to 1 month.

3. Can I make this dairy-free?
Yes, swap cream and cheese for coconut cream or non-dairy options.

4. What toppings go well with cauliflower soup?
Bacon bits, shredded cheese, chives, or sour cream are delicious.

5. Is this soup good for meal prep?
Definitely! It reheats well and stays flavorful for days.

Ereka Vetrini

Hi, I’m Ereka Vetrini, the editor and voice behind KetoRecipesMom.com – a space dedicated to helping busy moms and families embrace the keto lifestyle with ease, confidence, and delicious food!

As a mom, home cook, and health-conscious foodie, I understand the daily challenge of preparing meals that are both nutritious and kid-approved. That’s why I started this blog—to share simple, family-friendly keto recipes that save time in the kitchen and make healthy eating truly enjoyable.