This keto cauliflower soup is healthy, comforting, and just downright delicious. It has a creamy base packed with roasted cauliflower, a blend of seasonings, and vegetables to give it an unmatched flavor. When it comes to low carb soup, it doesn't get any better than this one.
THE BEST keto cauliflower soup
This roasted cauliflower soup is a total game-changer if you're following the keto diet.
Honestly, I think this is one of the best keto soup recipes you can make, period.
It's thick and creamy, and it has plenty of flavor without a ton of extra add-ins.
And the blending aspect of this recipe turns the ingredients into a delightfully creamy roasted cauliflower soup with a smooth texture.
And, as I'm sure you know, most creamy soups aren't low carb - or keto friendly for that matter - so this recipe is definitely a good one to make when you're craving a soup like that.
Also what's great about this soup - and most soups in general - is that you can enjoy it for lunch, dinner, or even as a side.And, it makes for delicious leftovers, so you can have it multiple times throughout the week.
Oh, and this roasted cauliflower soup is incredible with these keto french fries on the side, so can whip them up while the soup is cooking!
All of that said, let's dive into the ingredients you'll need, and the steps you'll want to follow to make this low carb cauliflower soup.
Ingredients for keto cauliflower soup
Now, for our recipe, we will be using mostly staple pantry ingredients and a few you might have to grab from the store.
But the ingredients are all super easy to find, and are inexpensive too!
Here's what you'll need:
- 1 large cauliflower, cut into florets
- ½ tablespoon smoked paprika
- 2 tablespoon olive oil
- 4 thyme sprigs
- 1 onion, chopped
- 1 celery stick, chopped
- 1 garlic clove, minced
- 3 cups chicken stock
- ½ cups heavy cream
- Grated parmesan cheese for serving
Now, we'll not only be using the cauliflower to make the soup base, but to top the soup with it as well.
That said, if you would prefer to have more cauliflower throughout your soup, feel free to roast more and add extra florets in each bowl.
And make sure you pick up some extra cauliflower so you can make these cauliflower steaks.
THE MAIN INGREDIENT: CAULIFLOWER
Our main ingredient for this roasted cauliflower soup is, of course, cauliflower.
And cauliflower is one of the most versatile keto vegetables out there.
It can be used in a variety of different keto recipes, like mashed potatoes, pizza crust, and more.
Cauliflower also has one of the lowest carb contents out of all the vegetables and a high amount of fiber per serving.
Not to mention, cauliflower is packed with nutrients and has a low glycemic index. When it digests, it stabilizes blood sugar and does not spike insulin. That makes it one of the best vegetables to eat if you're following the keto diet.
Having said all of that, as far as the carb count goes on this soup, every cup of it has just 4g of NET CARBS!
How To Make Cauliflower Soup
Okay, so as I mentioned before, it will only take about 30 minutes to make this roasted cauliflower soup.
All you have to do is roast the cauliflower, make the soup broth, and then blend everything together. It's easy-peasy!
Seriously, in just a few simple steps, you'll have an incredibly tasty soup.
So gather your ingredients, and let's get into making this keto cauliflower soup.
STEP 1: Roasting the Cauliflower
The first thing we will be doing to make this soup is roasting the cauliflower. Start by preheating the oven to 430°F (220°C).
Then cut the cauliflower into florets and cover them in 1 tablespoon of olive oil. Put the cauliflower florets on a pan and evenly sprinkle salt and smoked paprika over them.
Next, put the cauliflower in the oven and roast for 15 minutes until the florets are golden.
STEP 2: Sautéing The Vegetables
So, while the cauliflower is roasting you can start sautéing the vegetables for the broth.
And, to do this, you'll want to take out a large pot - or saucepan - and set it over medium heat.
Then, when that's all set, pour in a tablespoon of olive oil, and add in the chopped onion and celery.
Cook for about 5 minutes until the vegetables are soft. After they are, add in the minced garlic and thyme, and cook for about 1 minute until fragrant.
Step 3: Making the Soup
So, after the cauliflower is roasted, you'll want to add the majority of it to the pot, but you'll also want to save some to top the soup with.
Then, when you've added the cauliflower to the pot, pour in the chicken stock and bring to a simmer— cooking for about 10 minutes.
Once smooth, add in the heavy cream and blend it in with the soup.
To serve, top each bowl of soup with grated cheese, roasted cauliflower, and a drizzle of olive oil.
How To Store This Keto Cauliflower Soup
This roasted cauliflower soup makes for an ideal leftover meal.
You can have it as dinner one night and then lunch a few nights later.
That said, you can store it in the refrigerator in an airtight container for up to 5 days. And to reheat the soup, just put it in a saucepan over medium heat until it reaches your desired temperature.
You could also put it in the microwave in 30-second increments, and stir it every 30 seconds as well.
FREEZING THE SOUP
By the way, if you want to keep this soup for longer, you can freeze it in either an airtight container or freezer-safe bags for up to 3 months.
Just make sure the soup has cooled completely before freezing.
If you do freeze the soup though, I recommend defrosting the soup overnight in the refrigerator. That way, all you have to do is put the soup in a saucepan over medium heat, and heat it until it reaches your desired temperature.
Having said all of that, whether you refrigerate or freeze your soup, it will be quite thick after it sets overnight.
So, when you reheat it, just add water or broth a tablespoon at a time to thin it out.
This keto cauliflower soup is at the top of the list when it comes to healthy soups.
And it has a relatively low amount of carbs per serving too!
That said, here's the full nutritional breakdown for 1 serving of it:
- 125 Calories
- 11.25g Fat
- 7g Carbs
- 3g Fiber
- 4g NET CARBS
- 5.5g Protein
Not too shabby for a creamy keto soup recipe, eh? I definitely don't think so!
Well, there you have it, one of the tastiest, creamiest, and most flavorful keto soups you can have.
As always, be sure to let me know if you tried this recipe in the comments below. I'd love to hear what you think.
MORE KETO RECIPES
If you liked this cauliflower soup recipe, there are a ton of other low carb recipes I think you'll like too.
Give one of these a try next:Print
Keto Cauliflower Soup | The Best Roasted Cauliflower Soup
This keto cauliflower soup is healthy, comforting, and just downright delicious. It has a creamy base packed with roasted cauliflower, a blend of seasonings, and vegetables to give it an unmatched flavor. And, honestly, when it comes to low carb soup, it doesn't get any better than this cauliflower one.
- Prep Time: 5 minutes
- Cook Time: 25 minutes
- Total Time: 30 minutes
- Yield: 8 servings 1x
- Category: Dinner
- Method: Stovetop
- Cuisine: Keto Low carb
1 large cauliflower (840g), cut into florets
½ tbsp smoked paprika
2 tbsp (28g) olive oil
4 thyme sprigs
1 onion (150g), chopped
1 celery stick (25g), chopped
1 garlic clove (4g), minced
3 cups (800 ml) chicken stock
½ cups (100ml) heavy cream
Grated parmesan cheese for serving
- Preheat the oven to 430°F (220°C).
- Cut the cauliflower into florets and coat in 1 tablespoon of olive oil.
- Put the florets on a pan and evenly sprinkle on salt and smoked paprika. Roast in the oven for 15 minutes until golden.
- Take out a large pot - or saucepan - and put it over medium heat. Pour in a tablespoon of olive oil, and add in the chopped onion and celery. Cook for about 5 minutes until the vegetables are soft.
- Add in the minced garlic and thyme and cook for about 1 minute until fragrant.
- Add the majority of the roasted cauliflower to the pot (save some to top off the soup). Pour in chicken stock and bring to a simmer - cook for 10 minutes.
- Transfer everything to a blender or food processor, and blend until a smooth, creamy consistency forms. Add the heavy cream and blend.
- Pour the soup into bowls and top with grated cheese, roasted cauliflower, and a drizzle of olive oil.
The scale up function does not change the gram measurements.
- Serving Size: ½ Cup
- Calories: 125
- Fat: 11.25
- Carbohydrates: 7
- Fiber: 3
- Protein: 4
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