Roasted Keto Cauliflower Soup
User Reviews
5
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Prep Time
10 mins
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Cook Time
43 mins
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Total Time
36 mins
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Servings
4
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Calories
267 kcal
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Course
Main Course
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Cuisine
British
Roasted Keto Cauliflower Soup
Description
Roasted Keto Cauliflower Soup combines roasted cauliflower florets, onion wedges, celery chunks, and garlic cloves seasoned with butter, salt, and pepper, then simmered in chicken or vegetable stock. Roasting enhances the vegetables' natural sweetness and tenderizes them before they are blended into a creamy, velvety soup without dairy cream. The soup is finished with a topping of grated Parmesan cheese and a drizzle of olive oil, adding a savory, slightly nutty dimension.
The texture is smooth and rich, thanks to blending the roasted vegetables with stock, creating a hearty yet light consistency. The roasting process and use of butter or olive oil provide depth, while the Parmesan topping adds a pleasant sharpness that complements the mild cauliflower base.
This soup serves well as a warm, filling starter or light meal, especially for those following a keto or low-carb diet. Optional additions include extra cheeses or cream alternatives to increase richness according to preference. It stores conveniently in the refrigerator or freezer for making ahead or enjoying as leftovers.
For best results, discard garlic skins after roasting to keep the soup smooth. Adjust seasoning after blending to balance salt and pepper. To create vegan variations, use vegetable stock and substitute butter with olive oil or coconut cream. The soup keeps well refrigerated for up to three days or frozen for three months.
Ingredients
- 1 cauliflower 500g / 1.1 lb of florets
- 4 tablespoon butter melted or olive oil for DF (55g)
- 4 garlic cloves
- 1 yellow onion wedges (70g, small
- 2 celery cut into 1 inch chunks (80g, sticks
- 5 cup chicken stock 1.2 litres, or vegetable stock
- 1 teaspoon salt or to taste
- ⅓ teaspoon black pepper or to taste
Topping
- ¼ cup Parmesan Cheese 15g, grated
- 1 tablespoon olive oil
Instructions
- Preheat the oven to 400F / 200C / 180C fan.
- Place the cauliflower florets on a baking tray with the onion wedges, celery and garlic. Toss in 4 tablespoon butter and season.
- Roast for 30 minutes until soft, turning once during cooking.
- Discard the garlic skins and add everything in the tray to a soup pan, along with the stock. Bring to the boil then reduce to a medium / low simmer and cook for 15 - 20 minutes.
- Transfer the soup to a blender and blitz until smooth. You may need to do this in two parts! Option to use a stick blender if you prefer. Using a blender makes it much creamier though without needing to add cream. Adjust the seasoning to taste.
- Ladle into bowls and serve with sprinkling of parmesan, a drizzle of olive oil and optional chopped chives.
Notes
- Serve 4 portions, with about 1 ¼ cups per serving, providing 4.7g net carbs each.
- Store soup in airtight containers refrigerated for up to 3 days, or freeze for up to 3 months.
- To make vegan keto soup, use vegetable stock and olive oil instead of butter, and consider adding coconut cream for richness.
- Optional enrichments include adding grated cheddar, cream cheese, or heavy cream, adjusting stock quantity as needed.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 267 kcal
% Daily Value*
| Serving | 300ml | |
| Calories | 267kcal | 13% |
| Total Carbohydrates | 8.3g | 3% |
| Protein | 10.2g | 20% |
| Fat | 22.5g | 35% |
| Fiber | 3.6g | 14% |
| Sugar | 3.8g | 8% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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