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prep time
5 min
cook time
25 min
ready time
30 min
Low Carb Cauliflower Cheese Soup
This simple recipe takes the classic flavours of cauliflower cheese and transforms them into a nourishing soup!
Rich with cheddar and cream cheese, this keto friendly soup is packed with flavour and fats and a heaping of low carb veggies. Although the recipe calls for vegetable stock, to reduce the carb count further, simply replace with boiling water.
This warming soup would serve 4 as a lunch or 2 for a hearty dinner.
Net Carbs
9.6 g
Fiber
3.4 g
Total Carbs
13 g
Protein
14.5 g
Fats
30.8 g
376 cals
#1 Low Carb & Keto Diet App Since 2010
Track macros, calories, and access top Keto recipes.
Ingredients
Cauliflower
1 medium head
Red Onions
1 small
Garlic
1 clove
Cream Cheese
5 ounce
Spices Nutmeg Ground
⅕ tsp
Salt
¼ teaspoon
Black Pepper
⅛ tsp
Butter
2 tablespoon
Vegetable Stock Pot by Knorr
3 cup
Grated Cheese
1 cup
Recipe Steps
steps 6
30 min
Step 1
Melt the butter in a large saucepan over a medium heat and add the sliced onion and garlic. Fry gently until soft – about 4 minutes.Step 2
Add the hot stock or boiling water to the saucepan and bring to the boil.Step 3
Add the cauliflower florets to the saucepan and reduce to a simmer. Simmer gently for 10 minutes until the cauliflower is tender and cooked through.Step 4
Transfer the soup to a blender and process until smooth and creamy. Return the soup to the saucepan over medium/low heat and add the cream cheese, cheddar, and nutmeg. Season well.Step 5
Stir the soup over the heat until the cheese has completely melted and the soup is piping hot – do not boil.Step 6
Serve immediately.
Comments
Chrissanthemum 4 days ago
Outstanding!
OutstandingArugula703075 10 months ago
This recipe did not disappoint. If you like these ingredients you will most likely love this soup.
OutstandingArugula703075 10 months ago
Delicious
Sarah 10 months ago
Delicious, added little onion powder, used tasty cheese instead of cheddar, very tasty
ShineyNickel 2 years ago
Very good! I used better than bullion vegetable with water, I also used onion powder not real onions it gives it flavor without tasting like onions. It's a lunch recipe so it was enough to satisfy
UnbelievableArugula641452 2 years ago
It tasted more like onion soup than cauliflower. I will try it without the onion next time.
FantasticCauliflower863442 3 years ago
Very good! Will make again. I used an immersion blender and that worked great
Rebecca :) 3 years ago
So is one little fist size of soup really 376 cals? Or am I doing this wrong?
Helena R. 6 months ago
That is a "fist size" amount, yes, 1 cup.
Livingthislife 2 years ago
Recipe looks like it would be a good 1 cup serving each.
jecPhD320 3 years ago
Good but only 3 stars because for 1 serving, it's nearly as much fat as a Wendy's single with cheese or a burger king Whopper junior
Helena R. 6 months ago
Why do you care about fat? This is KETO.
BrendaSchonig 10 months ago
No carbs though. You need the fat. I think you’re missing the whole point of a keto diet
Livingthislife 2 years ago
Healthier ingredients than Wendy's.
Sophidem 3 years ago
Very good taste but… too many carbs!
Doc1963 a year ago
Probably less carbs if you use onion powder vs real onions.
Musclememory 4 years ago
I’ll be making this tonight, Cauliflower soup is always a hit with us. I use roasted cauliflower and sautéed rosemary in EVOO til crispy. Purée roasted cauliflower with the rosemary flavored EVOO and add cream if desired. I also use a couple cups to 1 qt of my homemade stock. Sprinkle with parm and parsley. I am going to replace the red onion with scallion and save almost 2 grams of carbs per serving. Scallions are half the carbs of onions.
Livingthislife 2 years ago
Ooo! I have Rosemary in front yard!
S 2 years ago
Ooh...THAT sounds good !
allann4388 4 years ago
I used cauliflower rice and was much faster to make
AvocadoBlueberry34 4 years ago
Great recipe!
KLM86426 4 years ago
Very tasty and easy to make.
RousingAvocado449329 4 years ago
Very nice, silky smooth soup. I made with water but next time I think I use chicken broth to add a touch more flavour.
ExcellentArugula517743 4 years ago
Could eat this everyday!
UnbelievableKale940601 4 years ago
On the vegetable base Knorr it says 500 ML‘s of water but recipe calls for 3 cups when you make it. Do we just add one more cup of water with it?
UnbelievableKale940601 4 years ago
This is awesome! I did not realize it made 4 serving silly me I thought I was gonna get to eat the whole thing! Ha - I used half chives and just a little bit of a red onion to cut the carbs down awesome!
GorgeousRadish768211 4 years ago
This was literally the best cauliflower soup recipe I have tried! Added some fresh rosemary and oregano from my garden before I blended it. So delish!
UpbeatRadish715264 5 years ago
Can this be frozen?
BethD 5 years ago
I froze it and it was great heated up in the micro.