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prep time
5 min
cook time
25 min
ready time
30 min
Low Carb Cauliflower Cheese Soup
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
#1 Low Carb & Keto Diet App Since 2010
Track macros, calories, and access top Keto recipes.
Ingredients
Cauliflower
1 medium head
Red Onions
1 small
Garlic
1 clove
Cream Cheese
5 ounce
Spices Nutmeg Ground
⅕ tsp
Salt
¼ teaspoon
Black Pepper
⅛ tsp
Butter
2 tablespoon
Vegetable Stock Pot by Knorr
3 cup
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 2
Add the hot stock or boiling water to the saucepan and bring to the boil.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 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 5
Stir the soup over the heat until the cheese has completely melted and the soup is piping hot – do not boil.Step 6
Serve immediately.
Comments
OutstandingArugula703075 a day ago
This recipe did not disappoint. If you like these ingredients you will most likely love this soup.
OutstandingArugula703075 a day ago
Delicious
Sarah 24 days ago
Delicious, added little onion powder, used tasty cheese instead of cheddar, very tasty
ShineyNickel a year ago
Very good! I used better than bullion vegetable with water, I also used onion powder not real onions it gives it flavor without tasting like onions. It's a lunch recipe so it was enough to satisfy
UnbelievableArugula641452 2 years ago
It tasted more like onion soup than cauliflower. I will try it without the onion next time.
FantasticCauliflower863442 2 years ago
Very good! Will make again. I used an immersion blender and that worked great
Rebecca :) 2 years ago
So is one little fist size of soup really 376 cals? Or am I doing this wrong?
Livingthislife a year ago
Recipe looks like it would be a good 1 cup serving each.
jecPhD320 3 years 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
BrendaSchonig 20 days ago
No carbs though. You need the fat. I think you’re missing the whole point of a keto diet
Livingthislife a year ago
Healthier ingredients than Wendy's.
Sophidem 3 years ago
Very good taste but… too many carbs!
Doc1963 4 months ago
Probably less carbs if you use onion powder vs real onions.
Musclememory 3 years 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.
Livingthislife a year ago
Ooo! I have Rosemary in front yard!
S a year ago
Ooh...THAT sounds good !
allann4388 3 years ago
I used cauliflower rice and was much faster to make
AvocadoBlueberry34 3 years ago
Great recipe!
KLM86426 3 years ago
Very tasty and easy to make.
RousingAvocado449329 4 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 4 years ago
Could eat this everyday!
UnbelievableKale940601 4 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 4 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 4 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 4 years ago
Can this be frozen?
BethD 4 years ago
I froze it and it was great heated up in the micro.
rewolf 4 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 4 years ago
I do not like cauliflower, but this is fantastic!
MirthfulKale242698 4 years ago
Had to add more spices, and I added some bacon too. But really good!