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prep time

5 min
cook time

25 min
ready time

30 min

Low Carb Cauliflower Cheese Soup

228 ratings

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

Quantity

Serving Size

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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

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.

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Comments 30

Sarah 10 days ago

Delicious, added little onion powder, used tasty cheese instead of cheddar, very tasty

0
ShineyNickel a year 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

4
UnbelievableArugula641452 2 years ago

It tasted more like onion soup than cauliflower. I will try it without the onion next time.

1
FantasticCauliflower863442 2 years ago

Very good! Will make again. I used an immersion blender and that worked great

3
Rebecca :) 2 years ago

So is one little fist size of soup really 376 cals? Or am I doing this wrong?

0
- Livingthislife a year ago
  
  Recipe looks like it would be a good 1 cup serving each.
  
  0
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

1
- BrendaSchonig 7 days ago
  
  No carbs though. You need the fat. I think you’re missing the whole point of a keto diet
  
  0
- Livingthislife a year ago
  
  Healthier ingredients than Wendy's.
  
  1
Sophidem 3 years ago

Very good taste but… too many carbs!

3
- Doc1963 4 months ago
  
  Probably less carbs if you use onion powder vs real onions.
  
  0
Musclememory 3 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.

10
- Livingthislife a year ago
  
  Ooo! I have Rosemary in front yard!
  
  0
- S a year ago
  
  Ooh...THAT sounds good !
  
  1
allann4388 3 years ago

I used cauliflower rice and was much faster to make

7
AvocadoBlueberry34 3 years ago

Great recipe!

0
KLM86426 3 years ago

Very tasty and easy to make.

1
RousingAvocado449329 3 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.

1
ExcellentArugula517743 4 years ago

Could eat this everyday!

1
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?

0
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!

4
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!

6
UpbeatRadish715264 4 years ago

Can this be frozen?

0
- BethD 4 years ago
  
  I froze it and it was great heated up in the micro.
  
  5
rewolf 4 years ago

So delicious. I swapped out onion for celery to reduce carbs and it was still great. Wish I could’ve eaten more than 1 serving :( leftovers tomorrow!! :)

11
SplendidCauliflower290700 4 years ago

I do not like cauliflower, but this is fantastic!

0
MirthfulKale242698 4 years ago

Had to add more spices, and I added some bacon too. But really good!

4
Clare111 4 years ago

I always use chives whenever a recipe calls for onion. Saves carbs but you still get onion taste.

27
- GorgeousKale153 4 years ago
  
  How many/much chives do you add?
  
  1
- Tori503 4 years ago
  
  That’s a good idea. Thanks!
  
  2

Low Carb Cauliflower Cheese Soup

Ingredients

Recipe Steps

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Comments 30