Low Carb Cauliflower Soup – Gluten Free

Low carb cauliflower soup with bacon

The Best time to write about low carb cauliflower soup, is when you’re eating a big bowlful.  That’s what I think anyway.  This low carb soup is creamy and delicious.  Such a perfect soup for a cool Fall day.

I used to loathe cauliflower.  I absolutely thought it was disgusting…I’m sure some of you can relate.  I was never fed cauliflower as a kid; probably because kids hate vegetables (I was no exception), and cauliflower hadn’t yet come into stardom as it has now.

Now cauliflower is my companion, confidant, work BFF, and soulmate.  I just can’t get enough, just like I cannot get enough of this low carb soup.  I’ve eaten it everyday for the past week and each bowl gets better and better.  Sadly it’s all gone…but thankfully I’ve got an ample supply of cauliflower in the fridge to whip up another batch.

This low carb cauliflower soup is not made with a roux (of course), but it is still thick enough to be a good creamy soup, without being so thick that it weighs you down.  The small amount of onion gives so much flavor that I think it is absolutely necessary, but if you would like to leave it out to lower the carb count a little more, I wouldn’t hold it against you.

This low carb soup is really easy to pull together.  You can make it even easier by buying already chopped cauliflower.  You can buy the riced cauliflower, but I prefer my soup a little more chunky and the riced cauliflower would give you a smoother soup.


Firsts things first, slice your bacon into lardons (that’s just a fancy word for strips), and chop your onion.



You want to saute your bacon strips in a heavy bottom pot until they are crispy.  Remove some of the bacon fat from the pan, leaving 2 tablespoons.  Now you can choose to remove the bacon from the pan and add it back later, or you can leave it in the whole time the soup cooks.  I chose to leave my bacon in and the bacon gets soggy through the cooking process of the soup.  I don’t mind that, but if you do, you should remove it.




Add your chopped onion to the bacon grease and let them cook on medium low until tender.

Add your chicken broth and cauliflower to the pot and bring to a boil.  Reduce to a simmer and let the cauliflower cook until it is tender.  Now you can choose to leave your soup a bit chunkier, or you can use a potato masher to mash the cauliflower a bit more.




Now for the fun part…adding the cream and the cream cheese!  Cut your cream cheese into smaller squares so it will melt into the soup faster.   Your cream cheese will look grainy, but be patient and it will melt into your soup beautifully.

Doesn’t that look scrumptious!


Low carb cauliflower soup with bacon

My Low Carb Zuppa Toscana Soup and Low Carb Chicken Noodle Soup are 2 other lovely low carb soups I love!

4.67 from 6 votes
Low Carb Cauliflower Soup
Prep Time
10 mins
Cook Time
30 mins
Total Time
40 mins
Course: dinner, Main Course, Soup
Servings: 6 servings
Calories: 247 kcal
  • 12 oz Cauliflower , chopped
  • 5 slices thick bacon cut into lardons
  • 2 tbsp reserved bacon fat
  • 1/2 a small onion , diced
  • 6 cups chicken Broth
  • 1/3 cup heavy whipping cream
  • 4 oz cream cheese
  • salt and pepper to taste
  1. Saute bacon over medium-hi heat in a heavy bottom pan until crispy
  2. Remove all but 2 tablespoons of bacon grease and bacon, if desired
  3. add onion and saute over medium heat until soft
  4. add chicken broth and chopped cauliflower, bring to a boil
  5. Reduce to simmer and let the cauliflower cook until fork tender
  6. mash the cauliflower with a potato masher, if desired
  7. add heavy cream and cream cheese. Stir until cream cheese is completely melted
  8. season with salt and pepper to taste
  9. Garnish with reserved sautéed bacon, yummy!
Recipe Notes

247 Calories / 18.7g fat / 3g carbs / .7g fiber / 9g protein

  • If you want to add a little more flavor to the cauliflower, you could roast it in the oven on a sheet pan and then add it to the soup.  Place the florets on a sheet pan and toss with salt and a tbsp of oil.  Roast at 450F for about 20 minutes.
  • You could freeze this cauliflower soup but it may separate a bit after defrosting.  
  • Cut your cream cheese into smaller squares so it will melt into the soup faster.   Your cream cheese will look grainy at first, but be patient and it will melt into your soup beautifully.

⭐️ Did you make this recipe?  Don’t forget to give it a star rating below!

This low carb cauliflower soup is full of flavor a really easy to make. It is gluten free, THM S, low carb, and delicious!

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  1. Reply

    I’m not a huge fan of cauliflower but this looks AMAZING!! I’m following you now and saving this!

      • jenniferbanz
      • November 14, 2016

      Thank you Natasha!

  2. Reply

    I love love loveee cauliflower soup! This looks fantastic!!

  3. I have not tried cauliflower for a soup and this sounds really good. I can’t wait to try it. I like a soup because it is easy and can make lunch and dinner easy for me to grab on the go.

    • Sue Hall
    • September 27, 2017

    Sounds terrific… However, you do not say how many carbs are in a serving (average bowl) of this soup. Not all ” low carb” recipes are equal! Thanks.

      • jenniferbanz
      • October 1, 2017

      I have added this info to the post

    • Rae
    • October 10, 2017

    I also hated cauliflower when I was a kid, mostly because my dad would bring anything they were growing at the ranch home in big, ginormous flat cases and I’d have to eat it all week. I probably would have eaten this, though, just because there’s bacon in it. I’ll be sure to try it when I get my next cauliflower delivery! 🙂

      • jenniferbanz
      • October 10, 2017

      I would love cauliflower delivery. That sounds amazing!

    • Beth
    • October 10, 2017

    Man, that looks delicious! I am a huge fan of cauliflower, as is my husband. I’m definitely giving this a try!

      • jenniferbanz
      • October 10, 2017

      I wish my husband was a fan. He scoffs at any vegetable ?

  4. Reply

    I absolutely love cauliflower soup! This recipe looks amazing and of course I love the bacon in there! Can’t wait to try it!

      • jenniferbanz
      • October 10, 2017

      I could eat bacon 24/7 ?

  5. How can you go wrong with bacon, onions, and cauliflower? YUM!

      • jenniferbanz
      • October 10, 2017

      My thoughts exactly ?

    • Carla
    • October 12, 2017

    Thanks for the easy recipe…it was yummy!

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