Looking for a warm, healthy, and low-carb meal for your keto lifestyle? This Homemade Creamy Keto Cauliflower Soup is the perfect comfort food. It’s rich, silky, and full of flavor, while staying low in carbs and sugar. Cauliflower replaces potatoes, making this soup keto-friendly without losing creaminess or texture.
Whether you’re following a keto diet, trying to eat healthier, or just love creamy soups, this recipe is simple, delicious, and made with real ingredients you already have at home.
🛒 Ingredients
- 1 medium cauliflower (cut into florets)
- 2 tbsp butter or olive oil
- 1 small onion (chopped)
- 3 garlic cloves (minced)
- 3 cups chicken broth (or vegetable broth)
- 1/2 cup heavy cream or coconut cream
- 1/2 tsp black pepper
- 1/2 tsp sea salt (or to taste)
- 1/2 tsp smoked paprika (optional)
- Fresh parsley or roasted cauliflower for topping
🍲 Step-By-Step Recipe Instructions
To begin, wash and cut your cauliflower into medium-sized florets. Set aside. In a large pot, heat butter or olive oil over medium heat. Add the chopped onion and minced garlic, then sauté for 2–3 minutes until soft and fragrant. This step helps build the base flavor of the soup.
Next, add the cauliflower florets and mix everything together. Cook for another 3 minutes so the cauliflower absorbs the seasoning. Pour in the chicken or vegetable broth and bring the mixture to a boil. Once boiling, reduce heat and let the soup simmer for about 15–18 minutes until the cauliflower becomes soft and tender.
Now carefully blend the soup using an immersion blender (hand blender). If you don’t have one, transfer the soup into a blender in batches, blend until smooth, then return it to the pot.
Once blended, pour in the heavy cream and stir until fully combined. Add salt, pepper, and smoked paprika for extra flavor. Let the soup simmer for another 3–5 minutes until it becomes creamy and thick.
Before serving, top with roasted cauliflower pieces, fresh herbs, or a sprinkle of chili flakes for extra crunch and color.
🔥 Tips for Best Results
✔ Roast cauliflower first for a deeper flavor
✔ Add cheese like cheddar or parmesan for extra creaminess
✔ Use coconut cream for a dairy-free version
📌 Nutrition Information (Approx. Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 210 |
| Net Carbs | 5g |
| Fat | 17g |
| Protein | 6g |
| Fiber | 2g |
Values may vary based on ingredients.
❓ Frequently Asked Questions (FAQ)
1. Is cauliflower soup keto-friendly?
Yes — cauliflower is low-carb and perfect for keto recipes.
2. Can I freeze this soup?
Yes, it freezes well for up to 2 months.
3. What can I use instead of heavy cream?
Coconut cream or unsweetened almond milk works.
4. Can I make it vegan?
Yes — replace butter with oil and cream with coconut cream.
5. Can I add cheese?
Absolutely — cheddar, cream cheese, or parmesan taste great.
6. How long does this soup stay fresh?
It stays good for 3–4 days in the refrigerator.
7. Can I add protein?
Yes — grilled chicken or bacon works well.
8. Can I make it thicker?
Simmer longer or add more cream or cheese.
9. Can I add spices?
Yes — curry powder, paprika, or garlic powder all work well.
10. What can I serve with it?
Keto bread, grilled chicken, or salad.
⭐ Conclusion
This Creamy Keto Cauliflower Soup is simple, cozy, and full of flavor without the extra carbs. It’s budget-friendly, healthy, and perfect for meal prep or busy evenings. Whether you’re on a keto diet or just looking for a comforting soup recipe, this one-pot dish will become a favorite.
Save this recipe and enjoy a warm, delicious bowl today!
