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    Home » Recipes » Soups

    Creamy Cauliflower Soup {Keto, Low Carb, Gluten Free, Sugar Free}

    Published: Jan 1, 2021 · Modified: Nov 19, 2021 by Lauren Kelly · This post may contain affiliate links.

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    Creamy Cauliflower Soup {Keto, Low Carb, Gluten Free, Sugar Free}

    With just a few simple ingredients, this delicious Easy Cauliflower Soup is simple to make, keto, gluten free, low carb and sugar free!

    Creamy cauliflower soup in a white bowl with chopped bacon, green onions and cheese on top.

    Bring on the comfort food! This is the time of year where I can't enough of warm, comforting meals and this creamy cauliflower soup is a perfect example of just that.

    Not all comforting meals have to be loaded with carbs and calories. This soup is low carb, sugar free and gluten free and everyone loves it.

    If you love soup like me, you will love this Slow Cooker Thai Chicken Soup, Creamy Vegetable Soup, Easy Minestrone Soup and this Creamy Asparagus Soup!

    These would also be delicious with some Spiked Apple Cider, in case you wondering.

    Why You Should Make This Creamy Cauliflower Soup

    This healthy soup contains just a few, simple ingredients that can easily be found in the grocery store. It's not one of those low carb, gluten free recipes with a bunch of crazy ingredients that are impossible to find.

    This soup stores well and freezes amazing too which is great to pull out for those busy weeknights. I love making meals in advance on my meal prep days, it saves so much time and helps to keep me on track.

    On those days when you don't have time time to prepare something healthy, it prevents you from eating something that isn't as nutritious because it's in front of you.

    I am sure most of you understand what I am saying.

    It's extremely versatile too. You can add rotisserie chicken, leftover turkey, spinach, chickpeas or beans (if you don't mind that it's not low carb)... the possibilities are endless.

    I have even added sliced pepperoni!

    It might sound weird, but it's one of those things that you shouldn't knock it until you try it.

    Recipe Ingredients

    Ingredients for creamy cauliflower soup on a white background with individual ingredients in clear glass bowls.
    • Onion - I use onions in most of my savory recipes and it adds such a deep flavor to this soup.
    • Butter - I always use 100% grass fed, organic butter which just plain old tastes better!
    • Cauliflower - One of the most versatile vegetables ever! Make sure you pick a tight, compact bunch of cauliflower with firm, white stalks.
    • Chicken broth bone broth - You can use any chicken broth you'd like. Bone broth is made with roasted bones which adds lots of vitamins, minerals, amino acids, essential fatty acids and collage which helps to rebuild connective tissue, hair, skin and nails. I use this one all the time and even sip on it by itself during the day.
    • Heavy whipping cream - I use the Organic Whipping Cream from Trader Joe's that is located near the milk.
    • Cheddar cheese - I love the extra sharp cheddar cheese for a little punch of flavor.
    • Bacon - Because, bacon! I like to buy the center cut, nitrate free bacon. It's healthier and still tastes delicious.
    • Green onions - Or scallions, whatever you choose to call them. Green onions are slightly more mild than regular onions which is why is makes the perfect garnish. It's not too strong of a flavor and just adds a nice touch.

    How To Make This Creamy Cauliflower Soup

    Chop cauliflower into florets or small pieces. In a heavy bottom saucepan over medium heat, add butter and onion.

    Chopped cauliflower florets in a large pan.

    Cook for 2 minutes or until the onion is softened.Stir in the cauliflower florets and cook for 4-5 minutes.

    Mix florets well and season with salt, pepper, onion powder, clove and garlic.

    Chopped cauliflower forest in a large pot and a hand holding seasonings above it.

    Add chicken broth and cream and bring to a boil. Cook until all florets are tender. (15-20 minutes).

    Chopped cauliflower florets in broth in a large pot.
    Chopped cauliflower florets, cream and broth in a large pot.

    Remove from the heat and with an immersion blender puree the soup.

    You just blend away!

    I love my immersion blender, it's so simple to use. I use it for so many things.

    I've made so many different sauces, salsas, smoothies, soups, homemade tomato sauce, whipped cream... I can go on and on.

    They are pretty cheap and you will use it for years, I promise.

    Pureed creamy cauliflower soup in a large pot with garnishes in small bowls around the pot.

    Look how insanely smooth and creamy this soup looks! Velvety smooth and no chunks or clumps in here!

    A large ladle of creamy cauliflower soup in a large pot.

    Tp with whatever garnishes you'd like, I topped mine with bacon, green onion and cheese.

    I've have also added sliced avocado, sour cream and even sliced almonds!

    Again, it might sound weird but the almonds add a wonderful crunch to this silky smooth soup.

    Another option for something crunchy are those baked cheese crisps. There are several brands that I love, even Trader Joe's makes them. They have the perfect, crunchy texture and have virtually no carbs.

    Finished creamy cauliflower soup in a large pot topped with green onions, cheese and bacon.
    Creamy Cauliflower Soup in a white bowl topped with bacon, cheese and green onion.

    Recipe FAQ's and Expert Tips

    What is the net carb count in one bowl of this soup?

    There are 6 total carbs in one serving and 1 gram of fiber which equals 5 grams of net carbs per serving.

    Can I make this soup dairy free?

    Yes, you can either use vegan, dairy free cheese or just completely leave it out. You can also use coconut cream instead of heavy whipping cream.

    What can I eat with this soup for a complete meal?

    You can eat grilled chicken or fish, a large salad with nuts, seeds and veggies or even a nice, big steak.

    Close up picture of creamy cauliflower soup in a white bowl with cheese, green onions and bacon toppings.
    Close up picture of creamy cauliflower soup in a white bowl with cheese, green onions and bacon toppings and a spoon in it.

    Related Recipes

    Easy Chicken Enchilada Soup from All Day I Dream About Food

    Slow Cooker Thai Curry Soup from Lauren Kelly Nutrition

    Creamy Mixed Mushroom Soup from Vegan in the Freezer

    Crock Pot Low Carb Cabbage Roll Soup from Sugar Free Mom

    Slow Cooker Ham and Cheese Cauliflower Soup from All Day I Dream About Food

    Please feel free to follow me on Pinterest, Facebook and Instagram! Thanks for stopping by!

    • Creamy Asparagus Soup
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    With just a few simple ingredients, this Easy Cauliflower Soup is simple to make , keto, gluten free, low carb and sugar free!

    Creamy Cauliflower Soup

    With just a few simple ingredients, this Easy Creamy Cauliflower Soup is simple to make , keto, gluten free, low carb and sugar free!
    5 from 7 votes
    Print Pin Rate
    Course: Appetizer, dinner, lunch, main dish, Soup
    Cuisine: American
    Diet: Diabetic, Gluten Free
    Prep Time: 15 minutes
    Cook Time: 25 minutes
    Total Time: 40 minutes
    Servings: 4 servings
    Calories: 343kcal
    Author: Lauren Kelly

    Ingredients

    • 1 cup yellow onion, chopped (medium)
    • 1 tablespoons butter
    • 1 head cauliflower, cut into florets, 6-8 cups
    • ½ teaspoon salt
    • ¼ teaspoon black pepper
    • ¼ teaspoon onion powder
    • 1 teaspoon garlic, minced
    • ⅛ teaspoon ground clove
    • 4 cups chicken broth, I use bone broth
    • 1 cup heavy whipping cream
    • For garnish:
    • 1 cup cheddar cheese, shredded
    • 4 slices bacon, crumbled
    • 2 green onions (or scallions), chopped

    Instructions

    • Chop head of cauliflower head into florets. (About 6-8 cups)
    • In a heavy bottom saucepan over medium heat, add butter and onion. Cook for 2 minutes or until the onion is softened.
    • Stir in the cauliflower florets and cook for 4-5 minutes. Mix until all florets are warm and covered with onion/butter mixture.
    • Season with salt, pepper, onion powder, clove and garlic.
    • Add chicken broth and cream and bring to a boil. Cook until all florets are tender. (15-20 minutes).
    • Remove from the heat and with an immersion blender puree the soup.
    • Top with bacon, chives and cheese!

    Notes

    The yellow onion can be substitute by a red onion (color of soup may change).
    Clove can be substitute with nutmeg. I like clove as it gives a nice peppery taste.
    Chicken broth can be replaced by chicken bouillon.
    If you don’t want to add cream, simply replace the 1 cup of cream with 1 cup of broth.  This will create a thinner consistency.
    Instead of using an immersion blender, you can mix the soup into a high powered blender.
    To store in the refrigerator: Please cooled soup in an airtight container and store in the refrigerator for up to 5 days. 
    To store in the freezer: Please cooled soup in an airtight container and store in the freezer for up to 3 months.  Defrost overnight in the refrigerator.
    To reheat: Place defrosted or soup (if stored in the refrigerator) in a large pot and heat for 25-20 minutes while stirring frequently.

    Nutrition

    Calories: 343kcal | Carbohydrates: 6g | Protein: 13g | Fat: 38g | Saturated Fat: 23g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 11g | Trans Fat: 1g | Cholesterol: 127mg | Sodium: 1513mg | Potassium: 366mg | Fiber: 1g | Sugar: 2g | Vitamin A: 1254IU | Vitamin C: 20mg | Calcium: 270mg | Iron: 1mg
    Tried this Recipe? Pin it for Later!Mention @lkellynutrition or tag #lkellynutrition!

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    Reader Interactions

    Comments

    1. Lacy

      December 27, 2021 at 10:22 pm

      5 stars
      Thank you for sharing your recipe!
      Mine is very similar!
      I boil cauliflower and onion in chicken broth and spices (salt, garlic, lemon pepper, parsley, thyme, sage, rosemary and marjoram), until tender. Blend. Add sautéed chicken breast chunks. Serve.
      I’m going to have to try yours next time, because, bacon!

      Reply
      • Lauren Kelly

        December 28, 2021 at 7:07 am

        Yours sounds delicious too! Thanks so much!

        Reply
    2. katerina @ diethood.com

      November 22, 2021 at 11:00 am

      5 stars
      The soup looks so creamy and delicious!! I can't wait to try it!

      Reply
    3. Rebecca Hubbell

      November 22, 2021 at 5:42 am

      5 stars
      This soup is so creamy and flavorful, it really hit the spot on this cold weekend!

      Reply
    4. Allyssa

      November 22, 2021 at 4:17 am

      5 stars
      Thank you so much for sharing this amazing creamy cauliflower soup recipe! Will surely have this again! It's really easy to make and it tasted so delicious! Highly recommended!

      Reply
    5. wilhelmina

      January 25, 2021 at 5:33 pm

      5 stars
      I love how smooth and creamy this soup is! It was the perfect hearty yet light thing for lunch!

      Reply
    6. Beth

      January 25, 2021 at 4:48 pm

      5 stars
      This looks so delicious and full of flavor! Can't wait to give this recipe a try! So excited!

      Reply
      • lauren.kelly

        January 25, 2021 at 4:51 pm

        Thanks so much, Beth!

        Reply
    7. Stephanie

      January 25, 2021 at 4:26 pm

      5 stars
      Absolutely delicious! I'm always looking for new ways to eat better and this recipe was perfect.

      Reply
      • lauren.kelly

        January 25, 2021 at 4:51 pm

        Happy to help!

        Reply

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    Hi, I'm Lauren! I love creating easy, simple, healthy recipes for you! Many of them are low carb and gluten free, and all of the are delicious!.

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