image of cauliflower soup in two wooden bowls

creamy cauliflower soup (low-carb + vegan)

When my husband and I first began eating low-carb (for Ian, it was strict keto), cauliflower became a go-to because of its nutritional profile: very low in carbohydrates, high in vitamins and minerals, and incredibly versatile. If you’ve been onboard the cauliflower train for a while, chances are you’ve had your fair share of cauliflower rice, cauliflower mash or cauliflower pizza crust. But this creamy cauliflower soup is by far, my favorite cauliflower recipe! Not only is it keto and low-carb friendly, it’s also dairy-free. And with less than 30 minutes to prepare, it has become our deliciously easy-peasy, go-to soup. It was even part of Ian’s birthday dinner request, it’s that good.

shot of raw cauliflower on tray for cauliflower soup

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 (including my husband’s form of cancer, glioblastoma)
  • low in carbohydrates and high in fiber, 1 cup of raw cauliflower is only about 3 g net carbs!

how to make creamy cauliflower soup

Jump to Recipe

I love this cauliflower soup recipe because it’s a 30-minute, one-pot kind of deal, plus a high-speed blender or immersion blender at the very end to make the final result creamy. Here’s what you’ll need:

  • a large head of cauliflower
  • onion (yellow or white)
  • celery
  • garlic
  • olive oil
  • high-quality, sugar-free vegetable broth like this one (if you’re purchasing, make sure to look closely at the ingredients as many store-bought broths contain added sugar)
  • unsweetened macadamia milk (or plant milk of choice)
  • salt and pepper
  • nutritional yeast
  • nutmeg
  • topping of choice, like fresh dill, parsley, red chili flakes or fresh jalapenos

step 1

Prepare your cauliflower head by removing any leaves and stem, and breaking or cutting off the florets. I like to use part of the cauliflower core as well, chopping it into smaller pieces. Rinse the cauliflower and set aside.

image of cauliflower soup in pot

step 2

In a large pot, pour the olive oil and place over medium heat. Dice the celery and onion and mince your fresh garlic. Sauté the celery, onion and garlic in the olive oil for about 5 minutes, or until they become slightly translucent. This step will give your cauliflower soup extra flavor! Add the cauliflower and cook another 2-3 minutes.

step 3

Pour in the vegetable broth and the macademia milk (while other unsweetened nut milks or plant milks can work, I prefer using macademia milk because I find it to be creamier). **Side note- my local Walmart carries half gallon cartons of macademia milk for a really great price!**

Cook the mixture over medium-medium/high heat for about 15 minutes, stirring occasionally, until the cauliflower becomes tender.

step 4

Transfer the soup into a high-speed blender. Since the cauliflower soup is really hot at this point, I prefer to ladle most of the larger ingredients into the blender, and then carefully pour in the remaining broth. Blend on high for about 3 minutes or until smooth.

step 5

Pour the cauliflower soup back into the pot and stir in the nutritional yeast, which gives the soup a cheesy flavor (and BONUS, extra nutrients!). At this point, adjust the consistency of the soup if needed, adding more macadamia milk (or broth) if you want to thin it. Add salt/pepper to taste, and then the nutmeg. You can serve immediately or leave the soup on low to keep warm.

a few notes on cauliflower soup

what to serve with cauliflower soup

  • Fresh chives, dill, green onion or parsley make great soup toppings! If you want a bit of a kick to your soup, try fresh jalapeños or red chili pepper flakes (if you eat dairy, shredded cheddar cheese is yummy too!). For crunch, top with some roasted pumpkin seeds or pepitas.
  • Cauliflower soup is low-carb but not high in fat, so while it’s keto-friendly, you may still need to eat it with a high-fat food to keep your macronutrient ratios within range for ketosis (if that’s your goal). A simple side salad with lots of healthy fats (olive oil or MCT oil, avocados, nuts) could do the trick.

can I freeze cauliflower soup?

  • Yes! 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.

There ya have it, another recipe for your arsenal of low-carb, cauliflower meals! This one’s on repeat in our household, and I’m not sorry about it.

creamy cauliflower soup (low-carb + vegan)

Course: main dish, soupsCuisine: keto-friendly, vegan, low-carb, dinner, lunchDifficulty: Easy
Servings

6

servings
Prep time

10

minutes
Cooking time

20

minutes

A creamy and flavorful cauliflower soup that’s a breeze to make! It’s low-carb and dairy-free, a perfect cauliflower soup recipe for keto or vegan eaters.

Ingredients

  • 1 whole yellow or white onion

  • 2 stalks celery

  • 1 large head cauliflower

  • 4 cloves garlic

  • 2 tbsp olive oil

  • 1.5 cups vegetable broth

  • 2 cups macademia milk

  • 1 tsp sea salt

  • 1 tsp ground pepper

  • 2 tbsp nutritional yeast

  • 1/8 tsp ground nutmeg

  • topping options
  • fresh parsley, fresh chives or green onion

  • fresh jalapeños, red pepper flakes or shredded cheddar cheese (if not dairy-free)

  • roasted pumpkin seeds or pepitas

Directions

  • Prep your cauliflower head by removing the leaves and any large portion of the stem. Break or cut off the cauliflower florets, along with some of the cauliflower core. Rinse the cauliflower and set aside.
  • On the stovetop, heat the olive oil in a large pot over medium heat. Meanwhile, dice the celery stalks and onion. Mince the fresh garlic cloves. Sauté the vegetables (except the cauliflower) and garlic in the olive oil for about 5 minutes, or until slightly translucent. Add the cauliflower and cook another 2-3 minutes, stirring the mixture.
  • Add the vegetable broth and macadamia milk. Cook over medium to medium-high heat for about 15 minutes, stirring occasionally, until the cauliflower is tender.
  • Carefully transfer the soup into a high-speed blender and blend on high for about 3 minutes, or until smooth.
  • Pour the cauliflower soup back into the pot and stir in the nutritional yeast. Adjust consistency if needed, adding more macadamia milk (or broth) if it needs to be thinner. Add salt/pepper to taste, and then the nutmeg. Serve immediately with toppings of choice, or leave the soup on low heat to keep warm.

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