Cream of Cauliflower Soup This cream of cauliflower soup recipe has smoky bacon and is gluten free (no roux!), low carb, keto, and really easy to make.

cream of cauliflower soup in a red bowl

The Best time to write about Cream of 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 and easy soup.

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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.

This cream of cauliflower soup is not made with a roux, but it is still thick enough to be a good creamy, low carb 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 cream of cauliflower 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.

bacon being cut into lardons on a cutting board

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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.


bacon and inions cooking in a yellow dutch oven


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 and make it a true cream of cauliflower soup.


cauliflower soup in a yellow dutch oven before adding the cream


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!


Cream of Cauliflower Soup


My Low Carb Zuppa Toscana Soup, Instant Pot Chicken Soup, and Low Carb Chicken Soup are 3 other lovely low carb soups I love!

Cream of Cauliflower Soup

This cream of cauliflower soup recipe has smoky bacon and is gluten free (no roux!), low carb, keto, and really easy to make.  
4.8 from 10 votes
Course: dinner, Main Course, Soup
Cuisine: American
Keyword: Low carb soups
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 6 servings
Calories: 247kcal


  • 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


  • Saute bacon over medium-hi heat in a heavy bottom pan until crispy
  • Remove all but 2 tablespoons of bacon grease and bacon, if desired
  • add onion and saute over medium heat until soft
  • add chicken broth and chopped cauliflower, bring to a boil
  • Reduce to simmer and let the cauliflower cook until fork tender
  • mash the cauliflower with a potato masher, if desired
  • add heavy cream and cream cheese. Stir until cream cheese is completely melted
  • season with salt and pepper to taste
  • Garnish with reserved sautéed bacon, yummy!


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.


Calories: 247kcal
Use code LOWCARBJ for 20% off at Lakanto (my favorite low carb sweetener)CLICK HERE TO LEARN MORE!

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


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    • Dee
    • June 18, 2019

    One week ago today, my doctor diagnosed me with diabetes 2. Ironically, I had already started keto to lose weight, doctor approved. I just made this soup minus the bacon and it’s still delicious, but I left off the bacon because I’m reading that it’s NOT a good choice for keto because it’s “processed”, like salami and pepperoni. I’m about to quit keto because there’s SO much conflicting, confusing info on the Internet about what is and is not keto! Any advice on good books? Thanks!

    • Michelle Small
    • May 25, 2019

    So good! I added shallots and topped with a little sour cream and bacon and cheddar. Delicious! I’m loving your recipes!

    • Michelle Small
    • May 25, 2019

    I made this soup last night. So awesome!! The bacon gives it a nice kick. Love the sour cream addition. I used shallots and onion as well.

    • carla
    • April 25, 2019

    I’m to going TO try this .we love califlower .WE ARE NEW TO low carb. my husband found out he was diabetic for 5 years about a month ago .SO we learning changing our whole diet our any bread or bun receipes I need really any help I’d appreciate.

    • Lisa
    • January 13, 2019

    I have been fighting a cold for 10 days now. When I am sick, my mom would make me a delicious potato soup, but trying to stay on KETO, I can’t have potatoes. I had a head of cauliflower in the frig and came across this recipe. This soup hit the spot AND I didn’t have to change my WOE. I would say that this will be my new go-to comfort soup recipe. From what I could taste (my head is so stuffed up), it was delicious. Thank you for posting it.

    • Michele
    • January 13, 2019

    Just made this soup. It is delicious! I didn’t find it to be very creamy but it was definitely very flavorful!!!

    • Allison Sellers
    • January 6, 2019

    Perfectly written, easy to follow and most certainly….. Delicious! Thank you!

    • Jaki
    • December 10, 2018

    The soup is easy and fabulous. Thanks.

      • jenniferbanz
      • December 12, 2018

      so glad you liked it!

    • Debbie dericks
    • November 23, 2018

    Jennifer, the bacon I buy is medium thickness and very long, maybe 10 inches. So should I still use 5 slices? Also on the onions, a half small onion I thought would be around 1/4 cup…..?????? I am new at Keto and I don’t think I should give myself any wiggle room lol.

      • jenniferbanz
      • November 24, 2018

      I would do 1/4 cup of chopped onions. I would pick a stack of bacon about an inch thick.

    • Carla
    • October 12, 2017

    Thanks for the easy recipe…it was yummy!

    • Dorothy at Shockingly Delicious
    • October 10, 2017

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

      • jenniferbanz
      • October 10, 2017

      My thoughts exactly ?

    • megan
    • October 10, 2017

    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 ?

    • 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 ?

    • 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!

    • 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

  1. 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.

  2. Reply

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

  3. 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!

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