Keto Cauliflower Soup – A Creamy Keto Soup – Sweetashoney – Fastest way to lose 20 pounds


This Keto Cauliflower Soup with Cream Cheese is a light creamy dinner with just 5.9 grams of crude carbs per serving. In addition, the recipe has a dairy-free vegan keto option, so keep reading!

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What is a low-carb cauliflower soup?

A low-carb cauliflower soup is made from fried cauliflower and does not contain starchy vegetables such as potatoes or sweet potatoes. The ingredients you need to make a flavored keto cauliflower soup are:

  • Cauliflower – Make sure you cut the cauliflower into small pieces and accurately measured in grams / oz or cups. If you miss too much cauliflower, the soup will have a less creamy texture. If you’re wondering, yes, cauliflower is keto-friendly, but it’s one of the few vegetables that has fewer carbs when cooked!
  • Celery
  • Vegetable stock – I recommend using a low-sodium broth to prevent the soup from becoming too salty.
  • Olive oil
  • Onion
  • Garlic
  • Soft cheese cream
  • Thyme

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Creamy cauliflower soup

The secret to making a creamy cauliflower soup without adding starchy vegetables such as potatoes this cream cheese. I like to use a cream of French soft cheese called Kiri. However, you can use any brand of cream cheese that you love.

Also, make sure that the cream cheese is soft at room temperature, otherwise it will not combine as well in the soup.

Keto fried cauliflower soup

How is keto vegan cauliflower soup made?

Cream cheese is a dairy product; therefore, this recipe is not vegan. If you are on a keto-free, dairy-free diet, I recommend it using 2/3 cup coconut cream full of preserved fat instead of cream cheese.

This will give your soup a very similar creamy texture. Plus, if you’re after a creamy soup, sprinkle 1/4 teaspoon of xanthan gum the soup!

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How to serve your soup?

The best way to serve this creamy cauliflower soup is to add it a drop of thick cream and a handful of grated cheddar. Other garnishes or delicious garnishes are:

  • Pieces of bacon
  • Fried sliced ​​almonds
  • Fresh parsley or thyme
  • Almond Biscuits – Try some biscuits on the soup side. Almonds and cauliflower go perfectly.
  • Keto Buns – My Keto Buns are delicious stuffed in this soup!

More keto soup recipe ideas

I recommend you also try:

leek parsley soup
Low-carb pumpkin soup recipe
Low-carb French onion soup
Healthy creamy winter vegetable soup with cabbage and sweet potatoes.  A light and vegan paleo soup with almond milk.  Perfect dinner with comfortable food.

Did I make this keto fried cauliflower soup? Share your picture with me on Instagram.

XOXO Carine

Recipe card

Keto fried cauliflower soup

Keto cauliflower soup

5.9gNet carbohydrates

A creamy fried cauliflower soup, low in carbohydrates, with cream cheese.

Preparation time: 10 min

Preparation time: 40 min

Total time: 50 min

Net carbohydrates 5.9g

Fatty 9.8g

Protein 2.7g

Calories 122kcal

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  • Preheat the oven to 400 ° F (200 ° C).

  • Cut the cauliflower head into small pieces (size 1-2 inches) and measure the exact amount required by the recipe, grams / oz is best for accuracy. This step is very important to get the perfect creamy texture.

  • Place the cauliflower bunches on a large baking tray, making sure they do not overlap. If the baking sheet is too small, spread the bunches on two baking sheets. Add the peeled garlic cloves and mix all the vegetables with 2 tablespoons of olive oil.

  • Sprinkle with salt, pepper and bake for 20 minutes until fragrant and lightly golden on top.

  • Meanwhile, in a large cast iron skillet, Dutch oven, or non-stick skillet, heat 2 tablespoons of olive oil over medium heat.

  • Add diced onion, celery and thyme and cook until fragrant, translucent and soft, about 3-4 minutes.

  • Add the fried cauliflower bunches / garlic clove and the vegetable soup – I recommend the low-sodium soup so as not to make the soup too salty. Bring to the boil and simmer for 20 minutes, until the cauliflower is soft.

  • Mix cubes of softened cream cheese and use an immersion blender to create a fine soup.

  • Serve with a drizzle of thick cream, grated cheddar, fresh parsley or fried sliced ​​almonds.

Vegan option: replace cream cheese with 2/3 cup of greasy coconut cream or vegan cream cheese from the store (beware, some contain high-carbohydrate starch!).

Nutritional information

Keto cauliflower soup

Quantity per serving (1 bowl)

Calories 122
Calories from fat 88

% Daily value *

Fatty 9.8 g15%

Carbohydrates 8.3 g3%

Fiber 2.4 g10%

3.6 g sugar4%

Protein 2.7 g5%

Net carbohydrates 5.9 g

* Daily percentage values ​​are based on a 2000 calorie diet.

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