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Keto Cauliflower Leek Soup

4.99 from 327 votes
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This tasty Keto Cauliflower Leek Soup is perfect to detox and nourish your body after overindulging dinners.

An-after holidays must-have recipe to cleanse our body and reset our diet with fewer carbs and starchy food.

What’s A Keto Soup?

A keto soup is like any classic soup but it’s made with lower-carb vegetables such as cauliflower or pumpkin.

Keto soups also tend to be higher in fat than regular recipes to keep your macros high.

Why You’ll Love This Recipe

I love this simple leek cauliflower soup because it’s light and doesn’t use any starchy vegetables.

This soup is:

  • Low-Carb
  • Keto
  • Vegetarian
  • Egg-Free
  • Gluten-Free
  • Nut-Free

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How To Make Keto Leek And Cauliflower Soup

I love to use vegetable stock as a base for this soup, but chicken stock is a great option as well. Leek and cauliflower are both very low-carb vegetables.

They contain very few calories as well, and they are both amazing sources of fibers, vitamins A and C. Check out my keto vegetable list for a review of all common vegetables!

Key Ingredients

  • Leek: Leek is a keto-friendly ingredient that brings nutrients, color, and a delicious taste to soups.
  • Onion: While onions have more carbs than some other vegetables, adding just a few to this recipe brings a great taste. If you want to reduce the carbs more, skip the onion.
  • Cauliflower: Cauliflower is one of the lowest-carb vegetables and brings a great texture to the recipe.
  • Vegetable Stock: or chicken stock for a slightly meaty flavor.
  • Sour Cream: Sour cream brings some tanginess to the soup and is a keto-friendly cream option.
  • Heavy Cream: Heavy cream is useful to increase the fat and reach your macros.

Tip: Roast The Veggies

My secret for a tasty soup with low-carb vegetables is to roast them first with shallots, garlic, olive oil, and spices.

It’s a straightforward step that adds lots of flavor to any low-carb soup.

Serving The Soup

The texture is not very thick or creamy. It’s a light soup with lots of spices and flavor, perfect for a light family dinner.

I drizzle some extra virgin olive oil on my bowl with some grated mozzarella.

Storage Instructions

This soup can be stored for up to 3 days in the fridge or frozen for later in airtight containers.

Always wait for the soup to reach room temperature before packing it in containers.

Frequently Asked Questions

Is Leek Soup Keto-Friendly?

Leek soup can be keto-friendly as long as it’s made with the right balance of vegetables. Adding cauliflower lowers the net carbs for example.

Does Leek Soup Have Carbohydrates?

Yes, like all soups, this leek and cauliflower soup has some carbs but only 6.7 grams per serving.

leek cauliflower soup

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leek parsnip soup

Leek Cauliflower Soup

6.7gNet Carbs
A low-carb detox soup perfect for enjoying as a cleanse soup after holidays. This Leek cauliflower soup is light, with delicious spices flavors.
Prep: 5 minutes
Cook: 25 minutes
Total: 30 minutes
Yield: 12 bowls
Serving Size: 1 bowl
4.99 from 327 votes


To roast vegetables

  • 3 tbsp Extra Virgin Olive Oil
  • 2 Leek remove the very green top part, trim feet, roughly chop
  • 1 small Onion peeled, roughly chopped
  • 1 large Cauliflower Head chopped into small florets (about 8 cups)


This recipe may contain Amazon or other affiliate links. As an Amazon Associate I earn from qualifying purchases.


  • Preheat the oven to 350°F (180°C).
  • Spread the chopped vegetables: leek, cauliflower, and onion, onto a baking tray in a single layer.
  • Drizzle the olive oil onto the vegetables and toss everything together until the vegetables are well coated.
  • Roast vegetables for 20-30 minutes, tossing vegetables every 5-10 minutes. The vegetables must be tender enough to be blended after the roasted process.
  • Meanwhile, pour the vegetable stock with thyme and salt into a large pot (must fit all your vegetables!) and bring to a simmer.
  • Once vegetables have roasted through, place them into the pot with stock.
  • Add in heavy cream and sour cream.
  • Blend with an immersion blender until it forms a creamy smooth soup. Adjust the quantity of stock to reach the desired consistency. The more stock you add, the more liquid the soup will be.
  • Serve with 2-4 tablespoons of grated cheddar per bowl or a simple drizzle of olive oil and fresh herbs.
  • Store up to 3 days in the fridge or freeze for later in airtight containers. Always wait for the soup to reach room temperature before packing it in containers.
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Nutrition1 bowl
Yield: 12 bowls


Serving: 1 bowlCalories: 170.9 kcal (9%)Carbohydrates: 8.5 g (3%)Fiber: 1.8 g (8%)Net Carbs: 6.7 gProtein: 2.7 g (5%)Fat: 14.6 g (22%)Saturated Fat: 7.1 g (44%)Polyunsaturated Fat: 0.9 gMonounsaturated Fat: 5.3 gCholesterol: 33.7 mg (11%)Sodium: 524.2 mg (23%)Potassium: 289.9 mg (8%)Sugar: 4.2 g (5%)Vitamin A: 870.9 IU (17%)Vitamin B12: 0.1 µg (2%)Vitamin C: 36.5 mg (44%)Vitamin D: 0.3 µg (2%)Calcium: 59.3 mg (6%)Iron: 0.7 mg (4%)Magnesium: 18.8 mg (5%)Zinc: 0.3 mg (2%)
Carine Claudepierre

About The Author

Carine Claudepierre

Hi, I'm Carine, the food blogger, author, recipe developer, published author of a cookbook and many ebooks, and founder of Sweet As Honey.

I have an Accredited Certificate in Nutrition and Wellness obtained in 2014 from Well College Global (formerly Cadence Health). I'm passionate about sharing all my easy and tasty recipes that are both delicious and healthy. My expertise in the field comes from my background in chemistry and years of following a keto low-carb diet. But I'm also well versed in vegetarian and vegan cooking since my husband is vegan.

I now eat a more balanced diet where I alternate between keto and a Mediterranean Diet

Cooking and Baking is my true passion. In fact, I only share a small portion of my recipes on Sweet As Honey. Most of them are eaten by my husband and my two kids before I have time to take any pictures!

All my recipes are at least triple tested to make sure they work and I take pride in keeping them as accurate as possible.

Browse all my recipes with my Recipe Index.

I hope that you too find the recipes you love on Sweet As Honey!

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    4 Thoughts On Keto Cauliflower Leek Soup
  1. 5 stars
    I totally agree this recipe is awesome. I made with directions, did cut onions a bit, not for taste but carbs. Thanks so much.

  2. 5 stars
    Awesome recipe
    I used Broccoli instead of cauliflower and used cream instead of sour cream
    I did not have thyme and instead use ginger..Your recipes are really great
    continue with your good work..
    I have recommended to many of my friends..Also added some cottage cheese cubes
    tasted yum????????


The recipes, instructions, and articles on this website should not be taken or used as medical advice. You must consult with your doctor before starting on a keto or low-carb diet. The nutritional data provided on Sweetashoney is to be used as indicative only.

The nutrition data is calculated using WP Recipe Maker. Net Carbs is calculated by removing the fiber and some sweeteners from the total Carbohydrates. As an example, a recipe with 10 grams of Carbs per 100 grams that contains 3 grams of erythritol and 5 grams of fiber will have a net carbs content of 2 grams. Some sweeteners are excluded because they are not metabolized.

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