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5.0 from 48 votes

Roasted Keto Cauliflower Soup

Simply the tastiest Keto Cauliflower Soup by miles! Many low carb cauliflower soup recipes are loaded with cream and whilst they taste nice, I prefer a healthier and lighter version without cream that’s still incredibly flavoursome.

Prep Time
10 mins
Cook Time
10 mins
Total Time
36 mins
Servings: 4
Calories: 267 kcal
Course: Main Course
Cuisine: British

Ingredients

  • 1 cauliflower 500g / 1.1 lb of florets
  • 4 tablespoon butter melted or olive oil for DF (55g)
  • 4 garlic cloves
  • 1 small yellow onion wedges (70g)
  • 2 celery sticks cut into 1 inch chunks (80g)
  • 5 cup chicken or vegetable stock 1.2 litres
  • 1 teaspoon salt or to taste
  • ⅓ teaspoon black pepper or to taste
Topping
  • ¼ cup grated parmesan 15g
  • 1 tablespoon olive oil

Instructions

    Cup of Yum
  1. Preheat the oven to 400F / 200C / 180C fan.
  2. Place the cauliflower florets on a baking tray with the onion wedges, celery and garlic. Toss in 4 tablespoon butter and season.
  3. Roast for 30 minutes until soft, turning once during cooking.
  4. 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.
  5. 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.
  6. Ladle into bowls and serve with sprinkling of parmesan, a drizzle of olive oil and optional chopped chives.

Notes

  • Serves 4 (makes 5 cups) - 1 ¼ cups per serve
  • Net Carbs: 4.7g per portion.
  • Storage: Tupperware in the fridge for up to 3 days or freezer for 3 months. 
  • Optional extras to increase the fat content: 
  • for a vegan keto cauliflower soup, use vegetable stock, olive oil and optional ⅓ cup coconut cream. 
  • add 1 cup grated cheddar to the soup
  • plus ⅓ cup cream cheese
  • or ⅓ cup heavy cream (and reduce stock by ⅓ cup)

Nutrition Information

Serving 300ml Calories 267kcal (13%) Total Carbohydrates 8.3g Protein 10.2g (20%) Fat 22.5g (35%) Fiber 3.6g (14%) Sugar 3.8g (8%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 267

% 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.