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Keto Cauliflower Soup

Cream of Cauliflower

Winter is coming and this Keto cauliflower soup will keep you warm. Game of thrones references aside it’s that time of the year for most people. I say most because in Bombay it’s 20C in Winter (global warming is real people) and soups and stews are perfect comfort food. I’ve already done a wide variety of soup recipes like my Keto broccoli soup and my cream of chicken soup. I thought it was time to add a few more recipes into that catalog. So the obvious choice for me was to do a delicious cream of cauliflower soup. Simple, rich and creamy.

Tips & Tricks

Normally you would just do salt and pepper for this recipe. That would be super basic. I however chose some nutmeg and fresh thyme along with using onions and garlic to amp up the flavour. It’s all really down to personal choice. You can skip the nutmeg and thyme. You could also pass on the garlic. I would recommend keeping the onions in though.

To make this soup completely vegan you could replace the heavy cream with coconut cream and skip the cheese completely. Also a double helping of avocado oil instead of the butter. You could vary up the spices in this soup and maybe add some cumin powder, tumeric, red chilli powder to give it sort of an Indian taste. Garam masala powder would do that as well. I would also say try ‘Pumpkin Spice’ in this soup I feel you will have a winner there.

Another great way to amp up the flavour is to use chicken stock or beef stock instead of the vegetable stock. I feel there is much more flavour in those compared to vegetable stock. In short there are plenty of ways to tweak this recipe. I’d love for you to leave your comments with all the tweaks you made if you did at all.

Keto Cauliflower Soup

Nutrition Info (Per serving)

  • Calories: 196
  • Net Carbs: 7g
  • Carbs: 11g
  • Fat: 16g
  • Protein: 4g
  • Fiber: 4g

This recipe makes 4 servings. Get this recipe on myfitnesspal. The macros do not include any CHEESE nor do they include any NUTS used to top the soup with those. You can input those items individually. To make the soup less carb heavy you can skip the onions or just reduce the amounts of the garlic and onions. I personally don’t stress about carbs from vegetables.

Keto Cauliflower Soup

Keto Cauliflower Soup

A delicious low carb cream of cauliflower soup
4.07 from 16 votes
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 25 minutes
Course Soup
Cuisine General
Servings 4 servings



  • Start by slicing the onions and prepping the cauliflower. You want to separate the florets and also trim the stalk and chop it up. We will use all parts of the cauliflower. If you have good looking cauliflower leaves you can sautee them in butter and garlic and make a side dish with it.
  • Heat the avocado oil and butter in a heavy bottom saucepan and then sautee the onions till they turn translucent.
  • Next turn up the heat and add in the cauliflower. We are looking to char the cauliflower a bit and get it slightly brown and roasty. You need to keep an eye on it.
  • Also add in the garlic, thyme, stock cube, nutmeg and pepper. Once the bottom of the pan starts to turn dark brown deglaze with the water.
  • Bring up to a simmer and cover and cook for 15 minutes on a low heat till the cauliflower becomes nice and tender. Run your knife through a piece and it should cut through like a hot knife through butter. That means it's done.
  • Then either use an immersion blender and or a regular blender and blitz the soup into a lovely creamy consistency. Add more water if needed. Strain through a sieve for a velvety smooth texture.
  • Bring it back on the stove on a low heat and add in the heavy cream and give it a good mix. Check for seasoning as well.
  • Now you can optionally add some of your favourite cheese to make it nice and cheesy. If the soup is too thick then add water or stock to thin it. If it's too thin then reduce it by cooking for maybe 10-15 minutes on a medium heat till it reduces down.
  • Serve it with some fresh pepper, toasted nuts and parsley on top. Bacon bits are always a great addition as well.
Tried this recipe?Let us know how it was!

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  1. This soup sounds delicious! Although I love coconut as a non-dairy substitute, with this soup I’m going to try using nuts, like blanched almonds or macadamia nuts, to give it a creamy texture without the sweet and ‘tropical’ taste that comes from using the coconut. I think using nuts would give it a more mild flavour, like dairy cream would. I would also use olive oil, as I don’t have avocado oil. Can’t wait to try it! 🙂

  2. Nice recepie.love it.my macros are fat is 101 ,protien is 61 and 20g carb.Can i consume this at one meal in a day? I mean if i cook 61g of chicken in 101 g of butter with salt n pepper and i eat it at dinner time only and on next day i make other dish the same way.is it ok?? Can i do this?kindly do reply.thx

  3. I just sampled your/my recipe for Creamy Keto Cauliflower soup and it is fantastic! The flavors are so good, the texture so velvety smooth. I followed your basic recipe with only a couple of twist. I used a goat cheese available here in southern Italy and since cheese here tends to be salty, it did not need extra salt. I also added a sweet red pepper when I sautéed the garlic mix. I used a very powerful immersion blender and did not use the sieve. Trust me it was velvety smooth. You are a genius chef. I also had great success last week with the Hungarian Stuffed cabbage rolls. Grazie for sharing your talents.

  4. I just made this and it’s amazing! Can’t wait to do the broccoli soup. Since I found your website, I am going to try everything. I am going to Barnes and Noble to buy your cook book. You haven’t made a bad recipe.

  5. Good soup! Just wasn’t sure about the butter but I guessed. Good recipe and will continue to make! Thanks headbanger!

  6. I’m very pleased with this. I think it can be adapted endlessly (do you roast the cauliflower first, do you substitute some broccoli, etc).

    I decided to take mine a bit more ‘Indian’ by really browning the onions, toasting and grinding some cumin and coriander seed, and spicing it up with some kashmiri chilli and fresh green chilli. I even topped it with some crispy fried shallots just to make it posh.

    I think this might now be my go-to soup (and I used to detest cauliflower when I was a child – I would almost throw-up when given it!).

  7. made this soup with cauliflower and broccoli heavy cream jamison chicken broth and the seasoning in your recipe, cooked as directed and then blended and added 1 cup of sharp cheddar Salt and pepper to taste, It was great thanks for getting me started on this soup. I have lost approx. 50lbs on keto

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