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–+ servings
low carb roasted cauliflower soup in a white bowl topped with cheddar and flakes of parsley.
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5 from 36 votes

Low Carb Cauliflower Soup

A delicious and hearty low carb soup made by roasting cauliflower, garlic and onion. Blended into a creamy soup with cheddar and seasonings.
Prep Time5 minutes
Cook Time1 hour 15 minutes
Total Time1 hour 20 minutes
Course: Lunch, Main Course, Soup
Cuisine: American
Diet: Diabetic, Gluten Free
Servings: 8 people
Calories: 158kcal
Author: Oscar
Cost: $8

Equipment

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 below)

Video

Notes

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.

Nutrition

Calories: 158kcal | Carbohydrates: 7g | Protein: 9g | Fat: 9g | Fiber: 2g | Sugar: 2g