Keto Cauliflower Soup – A Creamy Keto Soup

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 Keto Cauliflower Soup?

A low-carb cauliflower soup is made of roasted cauliflower and doesn’t contain any starchy vegetables like potatoes or sweet potatoes.

While a classic cauliflower soup might contain up to 15 grams of net carbs per serving, this keto cauliflower soup only has 5.9 grams.

How To Make Keto Cauliflower Soup

This soup only requires a handful of basic ingredients.

Ingredients

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 – or coconut cream with 1/4 teaspoon of xanthan gum.
• Thyme

Secrets Of A 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.

Make It Vegan

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!

Serving Cauliflower 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 Healthy Soup Recipes

If you like healthy soups, I recommend trying:

Acorn Squash Soup

5-Ingredients Taco Soup

Roasted Butternut Squash Soup

Tomato Florentine Soup

Leek Cauliflower Soup

4-Ingredient Potato Soup

Pumpkin And Cabbage Soup

Keto Pumpkin Soup

Keto French Onion Soup

Pumpkin And Cabbage Soup

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Keto Cauliflower Soup

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5.9gNet Carbs

A creamy roasted low-carb cauliflower soup with cream cheese.

Author: Carine Claudepierre

Prep: 10 mins

Cook: 40 mins

Total: 50 mins

Yield: 8 people

Serving Size: 1 bowl

Nutrition

Net Carbs 5.9g

Fat 9.8g

Protein 2.7g

Calories 122kcal

4.95 from 396 votes

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Want My Kitchen Equipment?

1 Measuring Cups Set

1 Ceramic Baking Dish

1 Cast-Iron Dutch Oven or Crock Pot

1 Vitamix Immersion Blender

Ingredients

US Customary – Metric

• ▢ 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. Or coconut cream + xanthan gum

Serving suggestion per bowl

• ▢ 1 handful Grated Cheddar
• ▢ 1 tablespoon Heavy Cream

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Instructions

• Preheat the 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 some salt and pepper and bake for 20 minutes until fragrant and slightly golden on top.
• Meanwhile, in a large cast-iron pan, Dutch oven, 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 contain 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.