This Creamy Cauliflower Soup (Low Carb & Quick) is rich, velvety, and made with simple ingredients in one pot. Ready in under 30 minutes, it’s a healthy comfort food perfect for busy weeknights, meal prep, or light lunches. Naturally low carb, keto-friendly, and easy to customize with cheese, bacon, or herbs.
Why You’ll Love This Recipe
- Quick & easy one-pot soup
- Naturally low carb and keto-friendly
- Creamy texture without flour
- Budget-friendly and meal-prep friendly
Ingredients
For the Soup
- 1 tablespoon olive oil or butter
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 large head cauliflower, chopped into florets
- 3 cups chicken or vegetable broth
- ½ cup heavy cream (or coconut milk for dairy-free)
- ½ teaspoon salt (or to taste)
- ¼ teaspoon black pepper
- ¼ teaspoon paprika (optional)
Optional Toppings
- Crispy bacon bits
- Shredded cheddar or parmesan cheese
- Chopped parsley or chives
- Drizzle of olive oil
Step-by-Step Instructions
- Heat olive oil or butter in a large pot over medium heat.
- Add diced onion and sauté for 3–4 minutes until soft.
- Stir in garlic and cook for 30 seconds until fragrant.
- Add cauliflower florets and broth, stirring to combine.
- Bring to a boil, then reduce heat and simmer for 15–18 minutes until cauliflower is very tender.
- Use an immersion blender (or transfer to a blender) and blend until smooth.
- Stir in heavy cream, salt, pepper, and paprika.
- Simmer for 2–3 minutes, taste, and adjust seasoning. Serve warm with desired toppings.
Equipment
- Large pot or Dutch oven
- Cutting board
- Chef’s knife
- Immersion blender or countertop blender
- Measuring cups & spoons
Tips & Variations
- Extra creamy: Add cream cheese or a knob of butter at the end.
- Dairy-free: Use coconut milk or cashew cream.
- Flavor boost: Roast the cauliflower before adding to the soup.
- Storage: Refrigerate in an airtight container for up to 4 days.
- Reheating: Reheat gently on the stovetop, stirring often.
Serving Suggestions
- Serve with keto bread or garlic toast
- Pair with a simple green salad
- Top with bacon and cheese for a loaded version
Nutrition Facts (Approximate per serving)
- Calories: 230
- Protein: 6g
- Carbohydrates: 10g
- Fat: 18g
Conclusion
This Creamy Cauliflower Soup (Low Carb & Quick) is proof that healthy comfort food can be simple, fast, and incredibly satisfying. Whether you’re eating low carb or just craving something cozy, this soup deserves a spot in your regular rotation. Save it, print it, and share it with fellow soup lovers.
FAQ – Creamy Cauliflower Soup
Can I freeze cauliflower soup?
Yes! Freeze in airtight containers for up to 2 months. Thaw and reheat gently.
How do I make this ahead of time?
Prepare fully and store in the fridge. Reheat before serving.
Can I make this vegan?
Yes use vegetable broth and coconut milk or cashew cream.
Why isn’t my soup creamy?
Make sure the cauliflower is very tender before blending.
Can I add cheese?
Absolutely cheddar, parmesan, or Gruyère work great.