This flavorful, low-carb and keto cauliflower soup checks all the boxes and then some! Roasted cauliflower gives this soup extra depth of flavor, amplified even more with delicious aromatics (hello, roasted garlic!). With rich flavors and a silky texture, creamy roasted cauliflower soup is the perfect comfort food and there's just no denying it.
Low carb cauliflower soup is simple to make and is anything but boring.
Hearty and cozy, you can enjoy it plain or treat it the same way as potato soup and load it up with all of your favorite toppings! Crumbled crispy bacon, sour cream, chives, more cheese... the more the better when it comes to this creamy soup.
why you'll love this recipe
It's no wonder cauliflower is a low-carb and keto diet go-to. With an impressive nutritional profile that's very low in carbohydrates and high in vitamins and minerals, this versatile veg can seemingly become whatever you want it to be!
If you've been onboard the cauliflower train for a while, chances are you've had your fair share of cauliflower rice, cauliflower mash and even cauliflower risotto. I also have a roasted mashed cauliflower recipe that's an amazing swap for mashed potatoes!
But this creamy cauliflower soup is quite possibly one of the best ways to enjoy cauliflower. (It seems appropriate to mention it's also my husband's favorite keto soup recipe!). Soup season isn't complete without it.
It is:
- an easy soup recipe that is simple to prepare
- a healthy soup that's low-carb, keto, gluten-free and dairy optional (see notes for vegan substitutions)
- rich, flavorful and a great way to enjoy cauliflower
what are the health benefits of cauliflower?
Before diving into how to whip up this creamy, dreamy cauliflower soup, a moment to appreciate what makes cauliflower a frequent superfood of choice:
- it's high in vitamins C, K and B, along with other minerals
- it's a cruciferous vegetable (also in the same veggie family as broccoli, kale, Brussels sprouts, and cabbage), and packed with phytonutrients such as sulforaphane, which has been extensively researched for its anticancer benefits
- low in carbohydrates and high in fiber, 1 cup of raw cauliflower has only about 3 grams of net carbs!
the ingredients
This low-carb cauliflower soup recipe has all the fixings of something really yummy. Roasted cauliflower is my favorite way to prepare cauliflower florets since roasting gives the veggie a slightly sweet flavor with crispy charred edges (the BEST).
Not only are we roasting the cauliflower but we're also roasting a whole head of garlic with it, and we're using allll of it in this creamy low carb soup.
You will need:
- head of fresh cauliflower, cut into florets
- olive oil
- salt and pepper
- head of garlic
- butter
- yellow onion, chopped
- dried thyme
- chicken broth/stock (or vegetable stock)
- ground nutmeg
- ground chili powder or chipotle powder
- heavy cream
- cheddar cheese, grated
- red pepper flakes, grated parmesan, fresh thyme or a drizzle of olive oil (optional garnishes)
You will also a large soup pot or Dutch oven, a large baking sheet and a high-speed blender or immersion blender (stick blender) to get the ideal creamy texture (a regular blender or food processor might work but I haven't tried it).
how to make keto cauliflower soup
I love this keto roasted cauliflower soup recipe because it's a simple, one-pot kind of deal (not including the blending step).
Here's a quick look at the process but be sure to check out the recipe card at the bottom of the page.
Before you start: Prepare your cauliflower by removing any leaves and stem, cutting it into smaller pieces and breaking apart the florets. I use part of the cauliflower core as well, and chop it into smaller pieces. Rinse and pat dry before roasting.
Drizzle the cauliflower with olive oil and season with salt and pepper. Roast it with the garlic on a baking sheet for 20-25 minutes.
In a large pot, cook the chopped onion and thyme in the butter until the onions are translucent.
Unwrap the roasted garlic from the foil, then carefully squeeze the garlic cloves out. Mash them and add to the soup pot with the cauliflower and 3 cups chicken broth. Bring to a boil over high heat.
Remove from heat and blend the soup in two batches. Pour back into the pot and stir in the cream, seasonings, and cheese.
Serve this healthy cauliflower soup with roasted cauliflower florets on top or your garnish of choice.
recipe tips for the best results
- Halfway through the roast time, flip the cauliflower to ensure even roasting.
- When unwrapping the roasted garlic, it will be extra HOT so use an oven mitt or towel to hold the base of the garlic and gently squeeze the garlic cloves out.
- When blending in a blender, make sure to do it in two batches and vent the blender lid. This is the safest way since blending hot liquids can create a build-up of pressure.
- Add the seasonings at the very end so it's easy to adjust to taste after the soup has blended.
- Before adding the roasted cauliflower to the soup pot, set aside a few (small-ish) florets if you'd like to garnish the soup with them.
low-carb cauliflower soup variations
- For even more flavor, feel free to substitute bacon fat or bacon grease for butter. Chicken bone broth (instead of chicken stock) will also add extra flavor to the soup.
- To make a loaded cauliflower soup, top the soup with your favorite baked potato fixings like shredded cheese, green onions and crumbled bacon.
- You can easily modify this low-carb soup to make a vegan and dairy-free version! Instead of chicken broth, use vegetable stock or vegetable broth. Substitute the splash of heavy cream for coconut cream (or full-fat coconut milk), and use olive oil instead of butter. Skip the added cheddar cheese and instead, stir in 2-4 tablespoons of nutritional yeast for a cheesy flavor (add it to taste).
- Store leftovers in an airtight container in the refrigerator for up to one week. To freeze, Allow the soup to cool completely before ladling it into a freezer-safe container or plastic freezer bags. You can store in the freezer for up to three months. To reheat, defrost the soup and heat on the stovetop over low-medium heat.
what to serve with cauliflower soup
This velvety soup is a dream on its own but it also goes with a variety of low carb recipes! A few recommendations:
This keto cauliflower cheese soup is rich and creamy with that bold, slightly sweet flavor of roasted garlic. It's a soup for the whole family and is one you can enjoy any time of the year.
more keto soup recipes to try
- Roasted cabbage and sausage soup is another one with minutes of prep and big flavor yield! Roasting the veggies add an extra element to this broth-y, seasoned soup.
- Keto pumpkin soup with carrot and ginger has all the fall flavors that are especially comforting on chilly days. Creamy and perfectly spiced, it's warming and cozy and delicious.
- This keto chicken tortilla soup has bold, zesty flavor with tender shredded chicken and crispy low-carb tortilla strips. It's more proof that low-carb diet eating doesn't have to lack FLAVOR.
Low-Carb Cauliflower Soup with Roasted Garlic (Keto, Gluten-Free)
Rich and creamy, this low-carb cauliflower soup is made with roasted cauliflower and a whole head of roasted garlic!
Ingredients
- 1 large head of cauliflower, cut into florets
- 2-½ tablespoons olive oil
- 1 teaspoon salt and pepper, divided
- 1 large head of garlic
- 2 tablespoons butter
- 1 yellow onion, diced
- ¼ teaspoon dried thyme
- 3 cups chicken broth or stock
- ¼ cup heavy cream
- ⅛ teaspoon nutmeg
- ⅛ teaspoon chili powder or chipotle powder
- ½ cup cheddar cheese, grated (white or yellow)
- red pepper flakes (optional garnish)
Instructions
- Preheat the oven to 425°F.
- Cut the cauliflower into medium-large florets (you can chop part of the core as well) and spread it on a baking sheet. Drizzle it with about 2 tablespoons of olive oil and use your hands to coat the florets evenly.
- Sprinkle ½ teaspoon salt and ½ teaspoon pepper on the cauliflower (reserve remaining salt and pepper for later).
- Cut about ½-inch off the top of the garlic head to expose the cloves. Drizzle ½ tablespoon of olive oil on top, letting it drip down into the garlic head. Wrap it in a small piece of aluminum foil (or parchment paper) and set it on the baking sheet with the cauliflower.
- Roast the cauliflower and garlic for 20-25 minutes. Flip the cauliflower florets halfway through the roast time. When the cauliflower is done, set aside a few small roasted florets if you would like to garnish the soup with them.
- When the cauliflower is almost done roasting, heat the butter in a Dutch oven or large soup pot over medium to medium-high heat. Add the chopped onion and thyme. Cook until the onion softens, about 5-8 minutes.
- Pour in the broth and transfer the roasted cauliflower to the pot.
- Carefully unwrap the roasted garlic head. Squeeze the base of the garlic head (it will be hot so hold it with a towel!) to push the softened cloves of garlic into a small dish. Mash the garlic with a fork and add it to the soup pot.
- Bring the mixture to a boil, then remove from heat.
- Ladle half the soup into a high-speed blender. Blend until smooth, then pour it into a large bowl and blend the second batch.
- Pour all of the blended soup back into the large pot over low heat. Stir in the heavy cream, then add the nutmeg, chili powder and the grated cheddar cheese. Stir until all of the cheese has melted, then remove from heat.
- Stir in the remaining salt and pepper (adjust to taste).
- Serve with optional garnishes like red pepper flakes, roasted cauliflower florets, or chopped herbs like fresh thyme or chives.
Notes
- When blending in a blender, make sure to do it in two batches and vent the blender lid. This is the safest way since blending hot liquids can create a build-up of pressure. You can also use an immersion blender but the soup might not be as velvety.
- To make a loaded cauliflower soup, top the soup with your favorite baked potato fixings like shredded cheese, green onions and crumbled bacon.
- For a vegan and dairy-free version: Use vegetable broth instead of chicken broth and substitute coconut cream (or full-fat coconut milk) for heavy cream. Use olive oil instead of butter. Skip the added cheddar cheese and instead, stir in 2-4 tablespoons of nutritional yeast for a cheesy flavor (add it to taste).
- Store leftovers in an airtight container in the refrigerator for up to one week. To freeze, allow the soup to cool completely before ladling it into a freezer-safe container or plastic freezer bags. Store in the freezer for up to three months.
Maryanne Rasey says
Concerned with sodium content
Abby says
The sodium content is really in your hands, here! Feel free to use a low-sodium broth (or a homemade broth) and reduce the salt if you prefer less.