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Keto Cauliflower Soup – A Creamy Keto Soup

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4.82 from 322 votes
By Carine - - 11 Comments

This Keto Cauliflower Soup with cream cheese is a creamy light dinner with only 5.9 grams of net carbs per serving. Plus, the recipe has a dairy-free keto vegan option, so keep reading!

What is a low-carb cauliflower soup?

A low-carb cauliflower soup is made of roasted cauliflower and doesn’t contain any starchy vegetables like potatoes or sweet potatoes. The ingredients you need to make a flavorsome keto cauliflower soup are:

  • Cauliflower – make sure you cut the cauliflower into small florets and measure precisely in grams/oz or cups. If you are missing too much cauliflower, the soup will have a less creamy texture. In case you are wondering, yes, cauliflower is keto-friendly, but it’s one of the rare vegetables that have lower net carbs once cooked!
  • Celery
  • Vegetable stock – I recommend using low-sodium stock to prevent the soup from becoming too salty.
  • Olive oil
  • Onion
  • Garlic 
  • Softened cream cheese 
  • Thyme

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Creamy cauliflower soup

The secret to making a creamy cauliflower soup without adding starchy vegetables like potatoes is the cream cheese. I love to use a French soft cream cheese called Kiri. However, you can use any cream cheese brand you love.

Also, make sure your cream cheese is soft, at room temperature, or it won’t combine as well in the soup.

Keto Roasted Cauliflower Soup

How to make the keto vegan cauliflower soup?

Cream cheese is a dairy product; therefore, this recipe is not vegan. If you are on a keto and dairy-free diet, I recommend using 2/3 cup of canned full-fat coconut cream instead of the cream cheese.

This will bring a very similar creamy texture to your soup. Plus, if you are after a creamier soup, sprinkle 1/4 teaspoon of xanthan gum onto the soup!

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How to serve your soup?

The best way to serve this creamy cauliflower soup is to add a drizzle of heavy cream and a handful of grated cheddar. Other delicious toppings or sides are:

  • Bacon pieces
  • Toasted sliced almonds
  • Fresh parsley or thyme
  • Almond crackers – try some crackers on the side of your soup. Almonds and cauliflower are a perfect match.
  • Keto bread rolls – my keto bread rolls are delicious dunked into this soup!

More keto soup recipe ideas

I recommend you also try:

Made this keto roasted cauliflower soup? Share your picture with me on Instagram.

XOXO Carine

Recipe Card

Keto Cauliflower Soup

Keto Roasted Cauliflower Soup
5.9gNet Carbs
4.82 from 322 votes
Prep Time: 10 mins
Cook Time: 40 mins
Total Time: 50 mins
Net Carbs 5.9g
Fat 9.8g
Protein 2.7g
Calories 122kcal
Author: Carine Claudepierre
8 people
A creamy roasted low-carb cauliflower soup with cream cheese.

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Net Carbs
4.82 from 322 votes
Review Print


  • 4 tablespoons Extra Virgin Olive Oil divided
  • 5 small Garlic Cloves peeled
  • 1 large Cauliflower Head 8 cups (950g/33 oz) cut into small pieces 2 inches
  • ¼ teaspoon Salt
  • ¼ teaspoon Pepper
  • 1 medium Onion peeled, finely chopped
  • ½ cup Celery diced
  • ½ teaspoon Thyme
  • 4 cups Vegetable Broth reduced salt broth if preferred to not get a too salty soup
  • 3 oz Cream Cheese cubed - I used French Kiri Cream cheese

Serving suggestion per bowl

  • 1 handful Grated Cheddar
  • 1 tablespoon Heavy Cream
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  • Preheat oven to 400°F (200°C).
  • Cut the cauliflower head into small florets (1-2 inches size) and measure the exact amount required by the recipe, grams/oz is the best for precision. This step is very important to get the perfect creamy texture.
  • Place the cauliflower florets on a large baking sheet making sure they don't overlap. If your baking sheet is too small, spread the florets on two baking sheets. Add peeled garlic cloves and toss all the vegetables with 2 tablespoons of olive oil to coat.
  • Sprinkle salt, pepper and bake for 20 minutes until fragrant and slightly golden on top.
  • Meanwhile, in a large cast-iron pan or non-stick pot, warm 2 tablespoons of olive oil over medium heat.
  • Add diced onion, celery, and thyme and cook until fragrant, translucent, and soft, roughly 3-4 minutes.
  • Add roasted cauliflower florets/garlic cloves and vegetable stock - I recommend low sodium stock to not make the soup too salty. Bring to boil then simmer for 20 minutes, until cauliflower is soft.
  • Stir in softened cubes of cream cheese and use an immersion blender to create a smooth soup.
  • Serve with a drizzle of heavy cream, grated cheddar, fresh parsley, or toasted sliced almonds.
Vegan option: replace cream cheese with canned 2/3 cup full-fat coconut cream or store-bought vegan cream cheese (careful, some contains high-carb starch!).
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Nutrition Facts
Keto Cauliflower Soup
Amount Per Serving (1 bowl)
Calories 122 Calories from Fat 88
% Daily Value*
Fat 9.8g15%
Carbohydrates 8.3g3%
Fiber 2.4g10%
Sugar 3.6g4%
Protein 2.7g5%
Net Carbs 5.9g
* Percent Daily Values are based on a 2000 calorie diet.

KETO CAULIFLOWER SOUP with cream cheese

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    11 thoughts on Keto Cauliflower Soup – A Creamy Keto Soup
  1. 5 stars
    We love this recipe! Wondering if anyone has ever tried it with brocolli? My kids have been requesting brocolli cheese soup, but all the keto recipes for it have so much cheese!

  2. 5 stars
    Flavorful, nice texture, and easy to make! Will put in my “keeper” recipe files and definitely make again!

    • Sure, it will freeze well in airtight container. Defrost the day before and rewarm in a saucepan or microwave. Any broth will be delicious in this recipe. XOXO Carine

    • Hi, I am happy to unsubscribe you from my mailing but however, to do so, I need to know which email address you used to subscribe. Otherwise, any email you receive from me has a unsubscribe button at the bottom of the email, click and follow the unsubscribe process. XOXO Carine


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. You should always calculate the nutritional data yourself instead of relying on Sweetashoney's data. Sweetashoney and its recipes and articles are not intended to cure, prevent, diagnose, or treat any disease. Sweetashoney cannot be liable for adverse reactions or any other outcome resulting from the use of recipes or advice found on the Website.

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