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Keto Cauliflower Soup

Keto Cauliflower Soup

Linda M. Harris
This Keto Cauliflower Soup is a rich, creamy, and comforting low-carb dish perfect for chilly days.
With cauliflower as the star ingredient, the soup delivers all the creamy goodness of a traditional potato-based soup without the carbs.
Flavored with garlic, onion, and fresh herbs, this soup is both satisfying and versatile.
It’s keto-friendly, gluten-free, and can be easily customized to suit dietary preferences, making it a perfect choice for those on a low-carb or ketogenic diet.
Equipment I Have Used
large pot
immersion blender (or regular blender)
Cutting Board
Sharp knife
Spoon (For stirring)
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Course Appetizer, Main Course, Soup
Cuisine American, Keto, Keto, Low-Carb
Servings 6 Servings
Calories 180 kcal

Equipment

  • 1 large pot
  • 1 immersion blender (or regular blender)
  • 1 Cutting Board
  • 1 Sharp knife
  • 1 Spoon (For stirring)

Ingredients
  

  • 1 large head cauliflower
  • 2 tablespoons butter or olive oil
  • 1 small onion chopped
  • 3 cloves garlic minced
  • 4 cups chicken or vegetable broth
  • 1 cup heavy cream or coconut cream for dairy-free
  • 1 teaspoon dried thyme
  • Salt and pepper to taste

Optional toppings:

  • Shredded cheese cheddar or Parmesan
  • Crispy bacon bits
  • Fresh herbs chives, parsley

Instructions
 

Prepare the Cauliflower

  • Trim and chop the cauliflower into small florets.
    If desired, you can roast the cauliflower at 400°F for 20 minutes for extra flavor.

Sauté the Aromatics

  • In a large pot, melt the butter over medium heat.
    Add the chopped onion and cook for 4-5 minutes until soft and translucent.
    Stir in the minced garlic and cook for another 1-2 minutes until fragrant.

Cook the Cauliflower

  • Add the cauliflower florets to the pot, followed by the chicken or vegetable broth.
    Bring to a simmer, cover, and cook for 15–20 minutes or until the cauliflower is tender.

Blend the Soup

  • Using an immersion blender, blend the soup directly in the pot until smooth.
    Alternatively, transfer the soup in batches to a regular blender, blend until creamy, and return it to the pot.

Add Cream and Season

  • Stir in the heavy cream and season with salt, pepper, and thyme. Adjust the seasoning to taste.

Heat Through and Serve

  • Let the soup heat through, then serve hot with optional toppings such as shredded cheese, bacon bits, or fresh herbs.

Notes

  • Dairy-Free Option: For a dairy-free version, substitute the heavy cream with coconut cream and use olive oil in place of butter.
  • Thicker Soup: If you prefer a thicker soup, reduce the broth slightly or add more cauliflower. For a thinner consistency, add additional broth until it reaches your desired texture.
  • Flavor Boost: For extra flavor, try roasting the cauliflower before adding it to the soup or adding a squeeze of lemon juice before serving for a hint of freshness.
  • Storage: Store leftover soup in an airtight container in the fridge for up to 3–4 days, or freeze for up to 3 months.
  • Freezing Tip: When freezing, allow the soup to cool completely before transferring it to a freezer-safe container.
Keyword Keto Cauliflower Soup