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4.8 from 27 votes

Cauliflower Soup (Low Carb Recipe)

Thick and Creamy Cauliflower Soup is a delicious, healthy low carb substitute for potato soup! Blended with cream and served with crispy bacon, chives and shredded cheese, our Cauliflower Soup recipe is perfect for meal prep and reheats beautifully. Skip the bacon and make it vegetarian!

Prep Time
15 mins
Cook Time
15 mins
RESTING TIME
5 mins
Total Time
1 hr
Servings: 6 bowls
Calories: 273 kcal
Course: Soup
Cuisine: American

Ingredients

  • 1 large cauliflower about 2 pounds or 1 kilo, cut into florets
  • 1 large onion sliced or chopped
  • 6 cloves garlic smashed with the back of a knife or minced
  • 1 pinch salt to taste
  • 1 pinch pepper to taste
  • 2 tablespoons olive oil
  • 5 cups chicken stock or broth, substitute with vegetable stock
  • 2 teaspoons fresh parsley chopped, or thyme or rosemary
  • ½ cup heavy cream or thickened cream
  • 2 tablespoons chives or green onions, finely chopped
  • ½ cup diced bacon pre-cooked to serve
  • ¼ cup shredded cheese cheddar, mozzarella, provolone, parmesan, gruyere

Instructions

    Cup of Yum
  1. Preheat the oven to 425°F (220°C).
  2. Lightly grease a large rimmed baking sheet. Combine cauliflower, onion and garlic on the baking sheet. Season with a generous amount of salt and pepper. Toss with olive oil until evenly coated in oil.
  3. Arrange in a single layer. Bake for 15 minutes.
  4. Toss the cauliflower through the onions and garlic, then return to the oven and bake for a further 10-15 minutes until the cauliflower is caramelized on the edges and fork-tender.
  5. Transfer cauliflower to a pot. Add stock* and herbs. Bring to a simmer over medium heat.
  6. Cook, stirring occasionally for 15 minutes to let the flavours blend.
  7. When cauliflower is soft, remove from the heat and let cool for 5 minutes.
  8. Carefully transfer the soup to a blender, working in batches if necessary, taking care to let the steam escape (cover escaping steam with a kitchen towel).Alternatively, purée with an immersion blender.
  9. Add the cream and blend until smooth. Taste test and add extra salt and pepper seasoning, if needed, then blend again.**
  10. To serve, top bowls of soup with cooked bacon, shredded cheese and chopped chives or green onion.

Notes

  • *For EXTRA THICK soup, only add 4 cups of stock instead of 5 when boiling.
  • **If the soup is too thick for your liking, stir in additional chicken broth, cream or milk until desired consistency is reached.
  • If 
  • , stir in additional chicken broth, cream or milk 
  •  desired consistency is 
  • .
  •  
  • HOW TO STORE CAULIFLOWER SOUP
  •  
  • Store in the refrigerator, covered, for up to three days. Freeze in airtight containers for up to 3 months.

Nutrition Information

Serving 1bowl Calories 273kcal (14%) Carbohydrates 18g (6%) Protein 14g (28%) Fat 17g (26%) Saturated Fat 7g (35%) Polyunsaturated Fat 1g Monounsaturated Fat 7g Cholesterol 33mg (11%) Sodium 767mg (32%) Potassium 703mg (20%) Fiber 3g (12%) Sugar 8g (16%) Vitamin A 392IU (8%) Vitamin C 71mg (79%) Calcium 95mg (10%) Iron 1mg (6%)

Nutrition Facts

Serving: 6bowls

Amount Per Serving

Calories 273

% Daily Value*

Serving 1bowl
Calories 273kcal 14%
Carbohydrates 18g 6%
Protein 14g 28%
Fat 17g 26%
Saturated Fat 7g 35%
Polyunsaturated Fat 1g 6%
Monounsaturated Fat 7g 35%
Cholesterol 33mg 11%
Sodium 767mg 32%
Potassium 703mg 15%
Fiber 3g 12%
Sugar 8g 16%
Vitamin A 392IU 8%
Vitamin C 71mg 79%
Calcium 95mg 10%
Iron 1mg 6%

* Percent Daily Values are based on a 2,000 calorie diet.