Low Carb Cauliflower Cheese Soup

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  • prep time

    prep time

    5 min

  • cook time

    cook time

    25 min

  • ready time

    ready time

    30 min

Low Carb Cauliflower Cheese Soup

224 ratings

This simple recipe takes the classic flavours of cauliflower cheese and transforms them into a nourishing soup!

Rich with cheddar and cream cheese, this keto friendly soup is packed with flavour and fats and a heaping of low carb veggies. Although the recipe calls for vegetable stock, to reduce the carb count further, simply replace with boiling water.

This warming soup would serve 4 as a lunch or 2 for a hearty dinner.

  • Net Carbs

    9.6 g

  • Fiber

    3.4 g

  • Total Carbs

    13 g

  • Protein

    14.5 g

  • Fats

    30.8 g

376 cals

Low Carb Cauliflower Cheese Soup

#1 Low Carb & Keto Diet App Since 2010

Track macros, calories, and access top Keto recipes.

Download on the App Store
Get in on Google Play


  • Cauliflower


    1 medium head

  • Red Onions

    Red Onions

    1 small

  • Garlic


    1 clove

  • Cream Cheese

    Cream Cheese

    5 ounce

  • Spices Nutmeg Ground

    Spices Nutmeg Ground

    ⅕ tsp

  • Salt


    ¼ teaspoon

  • Black Pepper

    Black Pepper

    ⅛ tsp

  • Butter


    2 tablespoon

  • Vegetable Stock Pot by Knorr

    Vegetable Stock Pot by Knorr

    3 cup

  • Grated Cheese

    Grated Cheese

    1 cup

Recipe Steps

steps 6

30 min

  • Step 1

    Melt the butter in a large saucepan over a medium heat and add the sliced onion and garlic. Fry gently until soft – about 4 minutes.
    Step 1
  • Step 2

    Add the hot stock or boiling water to the saucepan and bring to the boil.
    Step 2
  • Step 3

    Add the cauliflower florets to the saucepan and reduce to a simmer. Simmer gently for 10 minutes until the cauliflower is tender and cooked through.
    Step 3
  • Step 4

    Transfer the soup to a blender and process until smooth and creamy. Return the soup to the saucepan over medium/low heat and add the cream cheese, cheddar, and nutmeg. Season well.
    Step 4
  • Step 5

    Stir the soup over the heat until the cheese has completely melted and the soup is piping hot – do not boil.
    Step 5
  • Step 6

    Serve immediately.
    Step 6

Comments 29

  • FantasticCauliflower863442

    FantasticCauliflower863442 6 days ago

    Very good! Will make again. I used an immersion blender and that worked great

    • Rebecca :)

      Rebecca :) 8 months ago

      So is one little fist size of soup really 376 cals? Or am I doing this wrong?

      • jecPhD320

        jecPhD320 10 months ago

        Good but only 3 stars because for 1 serving, it's nearly as much fat as a Wendy's single with cheese or a burger king Whopper junior

        • Sophidem

          Sophidem a year ago

          Very good taste but… too many carbs!

          • Musclememory

            Musclememory a year ago

            I’ll be making this tonight, Cauliflower soup is always a hit with us. I use roasted cauliflower and sautéed rosemary in EVOO til crispy. Purée roasted cauliflower with the rosemary flavored EVOO and add cream if desired. I also use a couple cups to 1 qt of my homemade stock. Sprinkle with parm and parsley. I am going to replace the red onion with scallion and save almost 2 grams of carbs per serving. Scallions are half the carbs of onions.

            • allann4388

              allann4388 a year ago

              I used cauliflower rice and was much faster to make

              • AvocadoBlueberry34

                AvocadoBlueberry34 2 years ago

                Great recipe!

                • KLM86426

                  KLM86426 2 years ago

                  Very tasty and easy to make.

                  • RousingAvocado449329

                    RousingAvocado449329 2 years ago

                    Very nice, silky smooth soup. I made with water but next time I think I use chicken broth to add a touch more flavour.

                    • ExcellentArugula517743

                      ExcellentArugula517743 2 years ago

                      Could eat this everyday!

                      • UnbelievableKale940601

                        UnbelievableKale940601 2 years ago

                        On the vegetable base Knorr it says 500 ML‘s of water but recipe calls for 3 cups when you make it. Do we just add one more cup of water with it?

                        • UnbelievableKale940601

                          UnbelievableKale940601 2 years ago

                          This is awesome! I did not realize it made 4 serving silly me I thought I was gonna get to eat the whole thing! Ha - I used half chives and just a little bit of a red onion to cut the carbs down awesome!

                          • GorgeousRadish768211

                            GorgeousRadish768211 2 years ago

                            This was literally the best cauliflower soup recipe I have tried! Added some fresh rosemary and oregano from my garden before I blended it. So delish!

                            • UpbeatRadish715264

                              UpbeatRadish715264 2 years ago

                              Can this be frozen?

                              • BethD

                                BethD 2 years ago

                                I froze it and it was great heated up in the micro.

                            • rewolf

                              rewolf 3 years ago

                              So delicious. I swapped out onion for celery to reduce carbs and it was still great. Wish I could’ve eaten more than 1 serving :( leftovers tomorrow!! :)

                              • SplendidCauliflower290700

                                SplendidCauliflower290700 3 years ago

                                I do not like cauliflower, but this is fantastic!

                                • MirthfulKale242698

                                  MirthfulKale242698 3 years ago

                                  Had to add more spices, and I added some bacon too. But really good!

                                  • Clare111

                                    Clare111 3 years ago

                                    I always use chives whenever a recipe calls for onion. Saves carbs but you still get onion taste.

                                    • GorgeousKale153

                                      GorgeousKale153 2 years ago

                                      How many/much chives do you add?

                                    • Tori503

                                      Tori503 3 years ago

                                      That’s a good idea. Thanks!

                                  • MycaNic

                                    MycaNic 3 years ago

                                    This is amazing! And so easy and I'm someone who hates cooking. Lol. Definitely will be making again.

                                    • Sue

                                      Sue 3 years ago

                                      Putting everything in the crockpot really makes this a snappy recipe. I have done it various ways...everything except cheeses...sautéing onions and garlic first or not. After everything is cooked I use my stick blender to mash up the cauliflower and then add the cheeses. I use the stick blender again and ohhh so easy and yummy!!

                                      • lowcarbdieter6671

                                        lowcarbdieter6671 3 years ago

                                        What cream cheese to use?

                                        • GreySkies

                                          GreySkies 3 years ago

                                          I always use the Philadelphia original that comes in bars. All those spreadable ones have at least a carb in them. The original says less than <1g I stay under 20g so every less than counts for me lol. However I don’t know that it matters. It is probably what you feel good with yourself.

                                      • Monishrimp

                                        Monishrimp 3 years ago

                                        Yummy! Instead of puree I mashed the cauliflower after cooking, leaving bits to bite on.

                                        • Grammara55

                                          Grammara55 3 years ago

                                          This soup is delicious..will definitely make it again

                                          • IDeserve-AnewMe

                                            IDeserve-AnewMe 3 years ago

                                            Very rich and creamy.

                                            • TaterTots4Life

                                              TaterTots4Life 3 years ago

                                              This was so great! I made for my kids for lunch today and the response was “MAMA this is yummy!” I added a little more cheddar cheese to this to make slightly creamier and thicker.