Keto cauliflower soup – creamy keto soup

This keto cauliflower soup with cream cheese is a creamy light dinner with only 5.9g of net carbs per serve. 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 contains 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 has 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

Creamy cauliflower soup

The secret to make 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 combined as well in the 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 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!

How to serve your soup?

The best way to serve this creamy cauliflower soup is to add a drizzle of heavy cream and 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:

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Keto cauliflower soup

A creamy roasted-cauliflower soup with cream cheese

Prep Time: 10 mins

Cook Time: 40 mins

Total Time: 50 mins

My Macros

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Net Carbs

_

Fat

_

Protein

_

8 people

4.82 from 111 votes

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Ingredients

• ▢ 4 tablespoons Extra virgin olive oil divided
• ▢ 5 small Garlic clove , peeled
• ▢ 1 large Cauliflower Head - 8 cups (950g/33 oz) cut into small pieces 2 inches
• ▢ 1/4 teaspoon salt
• ▢ 1/4 teaspoon Pepper
• ▢ 1 medium Onion , peeled, finely chopped
• ▢ 1/2 cup celery diced
• ▢ 1/2 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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Instructions

• Preheat oven to 200C (400F).
• 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.

Net carb per serve (1 cup): 5.9g

Vegan option: replace cream cheese by 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.