Cauliflower Soup

This low carbohydrate cauliflower soup brings all the cozy comfort of a loaded mashed potato—without the extra carbs. It’s rich, creamy, and satisfying, with a smooth texture that mimics classic mashed potatoes in the best way. Topped with all your favorite “loaded” fixings like cheese, bacon, and green onions, this soup transforms a simple bowl into a hearty, flavor-packed meal. It’s the perfect option for anyone craving comfort food while staying on track, and it’s easy enough to whip up on a busy weeknight.

What makes this keto/low carb?

Cauliflower has very few carbs and it's the reason why this vegetable has become so popular in recent years. There are 5 grams of carbs in every cup of raw cauliflower, because of the amount of fiber in cauliflower there is 3.2 grams of net carbs per cup.

The other ingredients in this keto cauliflower soup have 0-1 carbs!

Key ingredients to make this low carb cauliflower soup

For the full list of ingredients and quantitiues, please see the recipe card below.

• Cauliflower
• Sour cream
• Heavy cream
• Low sodium chicken broth
• Spices

Instructions to make this soup

• Chop your uncooked bacon into about one inch pieces. Heat a large pot over medium-high heat, add the bacon and cook until crispy. Once the bacon is done remove it from the pan and allow it to drain on a paper towel.
• Next, add the cauliflower, chicken broth, salt, pepper, garlic, onion, thyme and bay leaf to the pot. Bring the soup to a boil and then lower the heat. Let the soup simmer for 15 minutes or until the cauliflower are fork tender.
• When the cauliflower florets are tender, turn off the heat and remove the bay leaf. Add the heavy cream and sour cream to the pot and use an immersion blender to blend until smooth.
• Plate and top with bacon, chives, cheddar cheese and an extra dollop of sour cream if desired.

Variations and substitutions for this cauliflower soup

Vegetable Variations

• Add broccoli: Swap half the cauliflower for broccoli for a deeper flavor.
• Include zucchini: Adds extra creaminess without extra carbs.
• Roasted cauliflower: Roast before blending for a richer, slightly nutty taste.
• Spinach or kale: Stir in at the end for added nutrients.

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Dairy Substitutions

• Cream cheese: Mascarpone or ricotta for a milder flavor
• Heavy cream: Half-and-half (slightly less rich)
• Add cheddar or gouda for a sharper, cheesy twist
• Dairy-free option: Use coconut cream (adds slight sweetness)

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Protein Add-Ins

• Ham pieces: Great for leftovers
• Shredded chicken: Makes it more filling
• Ground sausage: Adds spice and richness

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Flavor Boosters & Seasoning Swaps

• Cajun seasoning → Adds a spicy kick
• Smoked paprika → Gives a subtle smoky depth
• Fresh herbs (thyme, rosemary, chives) → Brightens the dish
• Red pepper flakes → For heat lovers

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Texture Adjustment

• Ultra smooth → Blend completely with an immersion blender
• Chunky style → Blend only half the soup
• Thicker soup → Add extra cream cheese
• Thinner consistency → Add more broth or cream

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Broth & Base Options

• Chicken broth → Vegetable broth for a vegetarian version
• Bone broth for added nutrients and richness
• Add bouillon for a stronger flavor if needed

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Keto-Friendly Toppings

• Shredded cheese
• Sour cream
• Chopped green onions
• Crumbled bacon
• Drizzle of olive oil

Storage instructions for this vegetable soup

Refrigerating Cauliflower Soup

Steps to Store

1. Cool the soup first
   Let it cool at room temperature for about 20–30 minutes. Avoid leaving it out longer than 2 hours.
2. Transfer to airtight containers
   Use sealed containers to keep the soup fresh and prevent it from absorbing fridge odors.
3. Store in the fridge promptly
   Keep at or below 40°F (4°C).

Shelf Life

• Stays fresh for 3 to 4 days in the refrigerator.

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Freezing Cauliflower Soup

Freezing Tips

• Use freezer-safe containers or zip-top bags.
• Leave a little space at the top (soup expands when frozen).
• Label with the date for easy tracking.

Shelf Life

• Best used within 2 to 3 months for best quality.

Note on Cream-Based Soups

Because this soup contains cream and/or cream cheese, it may:

• Separate slightly after thawing
• Become a bit grainy

This is normal—just stir well while reheating and add a splash of cream or broth to bring back the smooth texture.

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Reheating Instructions

Stovetop (Best Method)

• Heat on low to medium, stirring often
• Add a little cream, milk, or broth to loosen the texture

Microwave

• Heat in 30–60 second intervals
• Stir between each interval for even heating

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