A delicious and hearty Low Carb Cauliflower Soup made with roasted cauliflower, garlic and onion. Blended into a creamy soup with cheddar and seasonings.
This budget friendly low carb soup goes a long way and is great for meal prep.
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When the temperatures drop in the fall and you crave soup that warms your soul, this keto cauliflower soup does that for me. With the nutty roasted cauliflower, the full head of garlic and the creaminess from the cheese, this soup gives me all the feels.
Another soup that gives me that special warmth is my Low Carb Butternut Squash soup recipe or this Easy Tomato Soup Recipe (Low Carb).
Other low carb soups you might enjoy
Why you'll love this low carb cauliflower soup?
- Great for meal prep and super easy to make.
- Its budget friendly and serves 8 people for under $8.
- A hearty soup that helps you feel satiated.
- Made with simple ingredients that taste good.
- Can be made vegan and dairy free by replacing a couple of ingredients.
- Kids love it and often request this heartwarming soup.
- It's low carb, keto and diabetic friendly with only 5g net carbs per serving.
Main ingredients
Simple ingredients that you likely have on hand are used for this creamy cauliflower soup. I also added a hot dog for some protein but that is optional.
- Cauliflower: the flavors of cauliflower are heightened to nutty almost caramelized goodness when roasted.
- Garlic: a full head of garlic was also roasted in the oven with some olive oil and salt and pepper to give the soup some extra warmth and slightly pungent flavors.
- Onion: we take a full onion and roast it as well until it becomes soft and tender.
- Chicken Broth: rich with vitamins and minerals and gives this soup a comforting vibe.
- Sharp Cheddar Cheese: added before serving and melted to add a rich and creamy texture to this low carb cauliflower soup.
- Hot Dogs: totally optional, I wanted to add some budget-friendly protein to this soup and I needed to use them up, so I threw in some diced hot dogs which was a nice addition.
See the recipe card for quantities.
Steps by step instructions
How to make this low carb cauliflower soup?
STEP 1: Preheat your oven to 425°F. Start by washing and trimming a head of cauliflower into bite sized pieces. Then toss them in a large bowl with the olive oil, salt and pepper. Spread out onto a baking sheet.
STEP 2: Cut the head off of a full head of garlic, wrap it in tinfoil with an opening at the top, drizzle with olive oil and sprinkle salt and pepper. Place on the same baking sheet as the cauliflower.
Peel, cut off the ends, and slice the onion in half, brush with olive oil and sprinkle with salt and pepper, and place it on the baking sheet as well. You do not need to wrap the onion in tinfoil.
STEP 3: Place the baking sheet with the veggies in the oven for about 45 minutes until the cauliflower is fork tender. Remove from the oven and allow to slightly cool.
- STEP 4: In a large pot over medium heat add the chicken broth. Once cooled squeeze out the garlic cloves into the pot and also add the onion. Then move the pot away from the heat and use an immersion blender and pulse to pulverize the onion and garlic until broken down and the soup becomes creamy.
Alternatively, if you do not have an immersion blender, place the contents in the pot into a blender and blend. Ensure to cover the blender with a proper lid and a folded towel as the heat from the soup may force the lid off while blending. Transfer back to the large pot.
STEP 5: Chop the roasted cauliflower into smaller chunks (better for slurping) and then add it to the soup with the remaining ingredients, stir well and then let it simmer for 30 minutes. Serve and enjoy.
Recipe tips
Top Tip: keep an eye on the roasted veggies as the onion and garlic may be ready before the cauliflower.
Tip: Although we salt and pepper the veggies you may want to add more to the soup base, depending on your taste.
- Serving: this soup goes well with this air fryer grilled cheese sandwich.
- Storage: store any leftovers in an airtight container in the fridge for up to 3 days or freeze for up to a month.
Recipe variations
This keto roasted cauliflower soup is delicious and makes for a very hearty soup. Here are some variations.
- Vegan - omit the cheese and hot dogs to make it a vegan soup, or use vegan cheese and hot dogs.
- Dairy Free - leave out the cheese if you want a dair free soup
- Creamy Soup - if you prefer a more creamy consistency you can also blend the cauliflower with the onion and garlic. You may also want to add some heavy cream.
- Loaded - make it a loaded cauliflower soup and top it with bacon bits, sour cream and chives.
For another delicious soup check out this Ginger Asparagus Soup recipe.
Frequently asked questions
For this recipe, it is important to roast the garlic and onions in order to make them soft enough to blend into a creamy soup. Also, roasting the cauliflower adds a nutty profile and provides a lot of flavor to the soup.
You can add cooked chicken or ham instead of hot dogs.
This keto soup only contains 5g net carbs per serving and is likely to fin into your keto daily macros.
Recipe Card
Low Carb Cauliflower Soup
RECIPE VIDEO
Ingredients
- ⅛ teaspoon salt
- ⅛ teaspoon black pepper
- 2 tablespoon olive oil
- 1 large head of cauliflower
- 1 medium yellow onion
- 1 head garlic
- 45 oz chicken broth
- 1 teaspoon dried thyme
- ½ cup shredded cheddar
- 2 diced hot dogs optional
- salt and pepper to taste
- add additional seasonings to taste
Instructions
- Preheat your oven to 425°F.
- Wash and trim the head of cauliflower and cut into bite sized pieces. Toss in a large bowl with the olive oil, salt and pepper. Spread out onto a baking sheet.
- Cut the head off of a full head of garlic, wrap it in tinfoil with an opening at the top, drizzle with olive oil and sprinkle salt and pepper. Place on the same baking sheet as the cauliflower.
- Peel, cut off the ends, and slice the onion in half, brush with olive oil and sprinkle with salt and pepper, and place it on the baking sheet as well. You do not need to wrap the onion in tinfoil.
- Place the baking sheet with the veggies in the oven for about 45 minutes until the cauliflower is fork tender. Remove from the oven and allow to slightly cool.
- In a large pot over medium heat add the chicken broth. Once cooled squeeze out the garlic cloves into the pot and also add the onion. Then move the pot away from the heat and use an immersion blender and pulse to pulverize the onion and garlic until broken down and the soup becomes creamy. Alternatively, you can use a blender.
- Chop the roasted cauliflower into smaller chunks (better for slurping) and then add it to the soup with the remaining ingredients, stir well and then let it simmer for 30 minutes. Serve and enjoy. (See the recipe video)
Notes
Important Information
For more information, tips and variations please review the recipe video and content above and below the recipe card.
Updates and Revisions
If the video and recipe card differ, follow the recipe card for the latest ingredients and instructions.
Nutritional Information
Nutrition info is estimated and varies by ingredients, measurements, and portions.
Nutrition
Food safety
- Cook to a minimum temperature of 165 °F (74 °C)
- Do not use the same utensils on cooked food, that previously touched raw meat
- Wash hands after touching raw meat
- Don't leave food sitting out at room temperature for extended periods
- Never leave cooked food unattended
- Use oils with high smoking point to avoid harmful compounds
- Always have good ventilation when using a gas stove
See more food guidelines
Helen at the Lazy Gastronome says
Do you see how good this soup looks? Well it tastes even better! Rich and creamy - a total comfort food.
Zhenru says
Cauliflower is such a healthy recipe but I struggle to cook it other than deep frying (which makes everything taste good lol) Your cauliflower soup was delish! Definitely going to make it again- roasting made all the difference!
Amy Liu Dong says
This is so easy and looks like a perfect soup to make especially during this cold season. Healthy and delicious!
megane says
So easy and delicious. I just love how comforting this soup is.
Mary says
Wow. It's all about that roasted garlic and onion. Some cauliflower recipes are overwhelming, but the garlic and onions balance everything out here. Will make again. Thanks!