This creamy keto cauliflower soup is a warm and satisfying meal for any day of the year. This perfectly seasoned soup gets its flavor from fresh garlic, chicken stock, and green onions and its texture from creamy, tangy goat cheese. Ready to eat in just 30 minutes total time.
Cauliflower is a great substitute for many starchy foods, such as potatoes and rice. When cauliflower is cooked and mashed (or pulsed in a blender) it takes on a very similar texture as potatoes. Which means this soup is reminiscent of potato soup but without all the carbs.
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If spicy is your thing, try my Keto Pork Curry over Cauliflower Rice! Easy pork tenderloin recipe that's ready in 30 minutes.
Why This Recipe Works
There are lots of reasons for you to love this Keto Cauliflower Soup!
Easy, flavorful cooking method - The cauliflower is steamed in the microwave with garlic, onion, and parsley.
Smooth texture - the steamed cauliflower is placed in a blender with chicken stock then pureed until creamy smooth.
Creamy goat cheese - so what is it and what does it taste like? Goat cheese has the consistency of cream cheese or even brie, but more creamy. It's made from goat's milk and has a mild, buttery, and tangy flavor.
Ready in 30 minutes - who doesn't love a quick and easy meal?
Low carb - each serving of this soup contains about 11 net carbs. Traditional potato soup contains between 30-50 net carbs per serving, depending on the ingredients used. That makes a huge difference when counting carbs!
What's In It
Fresh, healthy ingredients are what's in this soup!
Cauliflower - one large head of cauliflower. Or buy 2 bags of cauliflower florets if the whole cauliflower doesn't look that great at the store.
Broth or stock - use chicken or vegetable, preferably organic.
Goat cheese - provides extra creaminess and more flavor than cream cheese or heavy cream. I love this stuff!
Green onions - the white part of the onions steams with the cauliflower. Use the green part as a garnish. Put the remaining green onions in a jar of water on your windowsill to use at a later time.
Crumbled bacon - use a small amount of cooked and crumbled bacon as a topping, if desired.
How to Make It
See how easy keto cauliflower soup is to make!
(1) Put the cauliflower, garlic, white onions, and parsley in a large microwave-safe bowl. Add water, salt, and pepper. Cover the bowl and microwave on high for 6-7 minutes.
(2) Place half of the cauliflower mixture into a blender (do not fill the blender more than halfway). Add chicken stock and puree until smooth. Make sure the lid to your blended is vented!
(3) Pour the pureed cauliflower mixture into a pot. Repeat step 2 with the remaining steamed cauliflower and stock, then pour it into the same pot. Over medium heat, cook the soup until nice and hot (about 5 minutes). Add goat cheese and stir until it's melted and well blended. Taste test and add salt and pepper, if needed.
(4) Pour soup into bowls and garnish with sliced green onions. Add cooked and crumbled bacon, if desired.
Ways to Cook Cauliflower
There are so many ways to cook cauliflower; I've found 4 easy methods. The cooking times may vary due to the differences in appliances and amount of cauliflower used.
- Steam it in the microwave in a covered bowl with a small amount of water for 6-7 minutes.
- Boil it in water on the stovetop for 6-7 minutes. Drain.
- Roast cauliflower, that's been tossed in olive oil, in a hot oven (425F) for about 20-25 minutes.
- Air fry cauliflower, that's been tossed in olive oil, in a preheated (380F) air fryer for about 8-12 minutes.
How to Cut Cauliflower
Watch this YouTube video on how to cut cauliflower. Lisa Lin shows us how to cut up a whole head of cauliflower. I know it's easy for our experienced cooks, but for those who are still learning, this is a great beginner video.
More Recipes with Cauliflower
Here are a few more of my recipes that use cauliflower!
Spicy Parmesan Roasted Cauliflower
Cast Iron Skillet Chicken Thighs
Recipe FAQs
Store leftover soup covered in the refrigerator for up to 3 days.
This soup can be served as an entree or a side. When serving as a side dish, it goes with fish, baked chicken, pork chops, and steak.
Have a bunch of fresh cauliflower and want to freeze some? Rinse and pat dry cauliflower florets. Place them in a single layer on a sheet pan. Place the sheet pan in the freezer for 3-6 hours (make sure they're frozen solid). Transfer the cauliflower to a freezer friendly container and write the date on it. Freeze for up to 3 months.
Tips and Substitutions
- Look for cauliflower that is bright in color and free from brown spots.
- If you don't have a blender, you can use an immersion blender to puree the steamed cauliflower in the bowl you cooked it in.
- Instead of goat cheese, you could substitute with cream cheese.
- Other soup toppings could include shredded cheddar cheese or fresh parsley.
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Recipe
Keto Cauliflower Soup
Equipment
- large bowl
- blender
- pot
Ingredients
- 1 large head cauliflower or use 2 bags precut cauliflower florets
- 2-3 cloves garlic, peeled and roughly chopped
- 2 green onions (scallions), separate the green stalks from the white onion part cut off the roots and throw them away
- 2 teaspoons dried parsley flakes
- 2-3 tablespoons water
- 3-4 cups vegetable or chicken stock, divided organic preferred
- 4 ounces goat cheese, sliced into chunks
- small amount of salt and pepper
- 2 strips bacon, cooked and crumbled (optional)
Instructions
- Remove and discard the tough outer leaves on the cauliflower. Cut up the cauliflower and stems into small pieces. Place in a colander and rinse under cool water.
- Put the cauliflower, garlic, white part of the onions, and parsley in a large microwave-safe bowl. Add water, salt, and pepper. Cover the bowl with a plate or plastic wrap, and microwave on high for 6-7 minutes (or until the cauliflower can be mashed with a fork).
- Place some of the cauliflower mixture into a blender (do not fill the blender more than halfway). Add 1 cup stock and puree until smooth. Make sure the lid to your blended is vented (or small center cap removed) so that the steam can escape!
- Pour the pureed cauliflower mixture into a pot. Repeat Step 3 with the remaining steamed cauliflower and stock, then pour it into the same pot. When done, cook the soup over medium heat until nice and hot (about 5 minutes).
- Add the goat cheese and stir until it's melted and blended well. Taste test and add salt and pepper, if needed. If the soup is too thick, add additional stock.
- Pour soup into bowls and garnish with sliced green onions. Add cooked and crumbled bacon, if desired.
Notes
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- Look for cauliflower that is free from brown spots and bright in color.
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- If you don't have a blender, you can use an immersion blender to puree the steamed cauliflower.
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- Instead of goat cheese, use cream cheese.
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- Other soup toppings include shredded cheddar cheese or fresh parsley.
- Soup will stay fresh in the refrigerator for up to 3 days.
Nutrition
Nutritional information is provided as a courtesy to my readers. I'm not a nutritionist and I don't guarantee the accuracy of this data. The data may differ according to the brands I used versus the brands you use. To calculate the data yourself using your brands, try using an online nutrition calculator or app.
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