Low Carb Cauliflower Cheese Soup

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  • prep time

    prep time

    5 min

  • cook time

    cook time

    25 min

  • ready time

    ready time

    30 min

Low Carb Cauliflower Cheese Soup

226 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

Low Carb Cauliflower Cheese Soup

#1 Low Carb & Keto Diet App Since 2010

Track macros, calories, and access top Keto recipes.

Download on the App Store
Get in on Google Play

Ingredients

  • Cauliflower

    Cauliflower

    1 medium head

  • Red Onions

    Red Onions

    1 small

  • Garlic

    Garlic

    1 clove

  • Cream Cheese

    Cream Cheese

    5 ounce

  • Spices Nutmeg Ground

    Spices Nutmeg Ground

    ⅕ tsp

  • Salt

    Salt

    ¼ teaspoon

  • Black Pepper

    Black Pepper

    ⅛ tsp

  • Butter

    Butter

    2 tablespoon

  • Vegetable Stock Pot by Knorr

    Vegetable Stock Pot by Knorr

    3 cup

  • Grated Cheese

    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 1
  • Step 2

    Add the hot stock or boiling water to the saucepan and bring to the boil.
    Step 2
  • 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 3
  • 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 4
  • Step 5

    Stir the soup over the heat until the cheese has completely melted and the soup is piping hot – do not boil.
    Step 5
  • Step 6

    Serve immediately.
    Step 6

Comments 29

  • ShineyNickel

    ShineyNickel 4 months 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

      UnbelievableArugula641452 8 months ago

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

      • FantasticCauliflower863442

        FantasticCauliflower863442 9 months ago

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

        • Rebecca :)

          Rebecca :) a year ago

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

          • Livingthislife

            Livingthislife 3 months ago

            Recipe looks like it would be a good 1 cup serving each.

        • jecPhD320

          jecPhD320 2 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

          • Livingthislife

            Livingthislife 3 months ago

            Healthier ingredients than Wendy's.

        • Sophidem

          Sophidem 2 years ago

          Very good taste but… too many carbs!

          • Musclememory

            Musclememory 2 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

              Livingthislife 3 months ago

              Ooo! I have Rosemary in front yard!

            • S

              S 3 months ago

              Ooh...THAT sounds good !

          • allann4388

            allann4388 2 years ago

            I used cauliflower rice and was much faster to make

            • AvocadoBlueberry34

              AvocadoBlueberry34 2 years ago

              Great recipe!

              • KLM86426

                KLM86426 2 years ago

                Very tasty and easy to make.

                • RousingAvocado449329

                  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.

                  • ExcellentArugula517743

                    ExcellentArugula517743 3 years ago

                    Could eat this everyday!

                    • UnbelievableKale940601

                      UnbelievableKale940601 3 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

                        UnbelievableKale940601 3 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

                          GorgeousRadish768211 3 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

                            UpbeatRadish715264 3 years ago

                            Can this be frozen?

                            • BethD

                              BethD 3 years ago

                              I froze it and it was great heated up in the micro.

                          • rewolf

                            rewolf 3 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!! :)

                            • SplendidCauliflower290700

                              SplendidCauliflower290700 3 years ago

                              I do not like cauliflower, but this is fantastic!

                              • MirthfulKale242698

                                MirthfulKale242698 3 years ago

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

                                • Clare111

                                  Clare111 4 years ago

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

                                  • GorgeousKale153

                                    GorgeousKale153 3 years ago

                                    How many/much chives do you add?

                                  • Tori503

                                    Tori503 3 years ago

                                    That’s a good idea. Thanks!

                                • MycaNic

                                  MycaNic 4 years ago

                                  This is amazing! And so easy and I'm someone who hates cooking. Lol. Definitely will be making again.

                                  • Sue

                                    Sue 4 years ago

                                    Putting everything in the crockpot really makes this a snappy recipe. I have done it various ways...everything except cheeses...sautéing onions and garlic first or not. After everything is cooked I use my stick blender to mash up the cauliflower and then add the cheeses. I use the stick blender again and ohhh so easy and yummy!!