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    Home » Keto Recipes » Low Carb Soups and Stews

    Published: Jun 14, 2018 · by: Jennifer Banz · This post may contain affiliate links

    Cream of Cauliflower Soup

    JUMP TO RECIPE PIN FOR LATER

    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.

    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.

    I am a lover of all soups including my Keto Tomato Soup!

    HOW TO MAKE CREAM OF CAULIFLOWER 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.  
    4.87 from 15 votes
    PRINT RECIPE SAVE TO FAVORITESSaved! PIN RECIPE
    Course: dinner, Main Course, Soup
    Cuisine: American
    Prep Time: 10 minutes minutes
    Cook Time: 30 minutes minutes
    Total Time: 40 minutes minutes
    Servings: 6 servings
    Calories: 247
    Author: Jennifer Banz

    Ingredients

    • 12 oz Cauliflower , chopped
    • 5 slices thick bacon cut into lardons
    • 2 tablespoon reserved bacon fat
    • ½ a small onion , diced
    • 6 cups chicken Broth
    • ⅓ cup heavy whipping cream
    • 4 oz cream cheese
    • Kosher salt and pepper to taste

    Instructions

    • 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!

    Jennifer's tips

    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 tablespoon 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.
    Servings: 6 servings

    Nutrition per serving

    Calories: 247

    Nutrition is provided as a courtesy only. Please re-calculate on your own with the ingredients and amounts you used for the most accurate data.

    Keyword :gluten free, Low carb soups, recipe for cauliflower soup

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

     

    Reader Interactions

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      Recipe Reviews




    1. Kelley says

      November 21, 2022 at 12:31 pm

      5 stars
      This soup is delicious! Jennifer, you make it so easy to stay on keto!
      Thank you for all you do!

      Reply
    2. Melissa Panter says

      October 18, 2021 at 9:12 pm

      5 stars
      I made this soup with some changes and it was delicious! I drizzled melted butter over my cauliflower and sprinkled with curry powder and S&P and roasted at 450 for 20 mins. I followed the recipe but added celery and garlic to my onions. I took the bacon out and used for garnish. I wasn’t sure how it would go with the curry but it was good! I put sambal in my individual serving and it was excellent. Very satisfying while trying to get through the early phase of low carb!

      Reply
    3. Pam says

      January 13, 2021 at 4:10 pm

      5 stars
      Absolutely delicious! My family loved it!

      Reply
    4. Mel says

      May 31, 2020 at 9:51 pm

      5 stars
      So good!!! And not as heavy as some I’ve had... will definitely become a winter staple

      Reply
    5. Aarthi says

      November 02, 2019 at 4:02 pm

      5 stars
      Nutrition fact of the soup- I loved your soup recipe and have made it twice now. But I am confused when it comes to nutrition facts- how much is 1 serving that amounts to 247 calories? Could you clarify this?

      Reply
      • jenniferbanz says

        November 04, 2019 at 9:22 am

        Nutrition os for 1/6th of the soup

        Reply
    6. Dee says

      June 18, 2019 at 5:16 pm

      5 stars
      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!

      Reply
    7. Michelle Small says

      May 25, 2019 at 4:41 pm

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

      Reply
    8. Michelle Small says

      May 25, 2019 at 4:38 pm

      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.

      Reply
    9. carla says

      April 25, 2019 at 10:38 am

      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.

      Reply
    10. Lisa says

      January 13, 2019 at 5:04 pm

      5 stars
      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.

      Reply
    11. Michele says

      January 13, 2019 at 4:43 pm

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

      Reply
    12. Allison Sellers says

      January 06, 2019 at 7:00 pm

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

      Reply
    13. Jaki says

      December 10, 2018 at 7:02 pm

      5 stars
      The soup is easy and fabulous. Thanks.

      Reply
      • jenniferbanz says

        December 12, 2018 at 8:29 am

        so glad you liked it!

        Reply
    14. Debbie dericks says

      November 23, 2018 at 3:51 pm

      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.

      Reply
      • jenniferbanz says

        November 24, 2018 at 8:15 am

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

        Reply
    15. Carla says

      October 12, 2017 at 1:36 pm

      5 stars
      Thanks for the easy recipe...it was yummy!

      Reply
    16. Dorothy at Shockingly Delicious says

      October 10, 2017 at 7:08 pm

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

      Reply
      • jenniferbanz says

        October 10, 2017 at 7:19 pm

        My thoughts exactly ?

        Reply
    17. megan says

      October 10, 2017 at 12:57 pm

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

      Reply
      • jenniferbanz says

        October 10, 2017 at 7:23 pm

        I could eat bacon 24/7 ?

        Reply
    18. Beth says

      October 10, 2017 at 12:52 pm

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

      Reply
      • jenniferbanz says

        October 10, 2017 at 7:21 pm

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

        Reply
    19. Rae says

      October 10, 2017 at 10:53 am

      4 stars
      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! 🙂

      Reply
      • jenniferbanz says

        October 10, 2017 at 7:22 pm

        I would love cauliflower delivery. That sounds amazing!

        Reply
    20. Sue Hall says

      September 27, 2017 at 9:50 pm

      4 stars
      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.

      Reply
      • jenniferbanz says

        October 01, 2017 at 7:36 pm

        I have added this info to the post

        Reply
    21. Kim - The Hypertufa Gardener says

      November 14, 2016 at 11:01 pm

      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.

      Reply
    22. Stacey says

      November 14, 2016 at 4:50 pm

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

      Reply
    23. natasha says

      November 14, 2016 at 12:56 am

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

      Reply
      • jenniferbanz says

        November 14, 2016 at 3:50 pm

        Thank you Natasha!

        Reply

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    Hey there, I'm Jennifer! I’m the creator behind Low Carb with Jennifer and author of the cookbook Live Life Keto.  

    I've been cooking low carb/keto for the past 10 years and it has helped me shed over 70 pounds! 

    My keto recipes reflect my philosophy on cooking...everything needs to be easy, fast, exceptionally delicious, and use common ingredients.

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