Broccoli Cauliflower Soup (low carb)

This low carb creamy broccoli cauliflower soup can be made quickly on the stove top or even in an Instant Pot. Cheesy and creamy, this healthy low carb soup is full of flavor and a bowl has only 7.1 grams net carbs and 12.8 grams of protein per bowl. 

You might also like this low carb creamy chicken & spinach soup.

Recently I’ve been updating older posts and have been rediscovering some great recipes like this low carb broccoli cauliflower soup! I love the creamy cheesy texture and flavor and that is low carb (7.1g net carbs) and high protein (12.8g protein).

Originally I made this in the Instant Pot but today I made it in the stovetop and it was just easy if note easier so I would suggest you make it on the stove now but I’ve kept the Instant Pot instructions too.

This is a filling and satisfying keto lunch or dinner and if you want to add some protein I have a few suggestions below. Also these cruciferous vegetables are full of vitamins and other healthy nutrients. So if you are looking for a delicious low carb cheesy soup recipe this is one you should give a try!

What makes this keto soup so thick and creamy?

Well there are a couple of things because I was trying to keep the carb down so I did not use all-purpose flour or any kind of flour as a thickener. First of all I take the cooked veggies and puree them and that adds thickness. I also add a little cream cheese and cheddar cheese which makes it creamy and also adds to the thickness.

Recipe ingredients and substitutions.

The simple ingredients I used were creamy cheese, raw broccoli florets, raw cauliflower florets, fresh garlic cloves, chicken stock or broth, onion powder, Better than Bouillon chicken base, salt, black pepper and sharp cheddar cheese.

• raw broccoli and cauliflower – I used fresh raw vegetables in this soup. You could use frozen if you want but I would suggest that you let it thaw and drain any excess liquid from them first.
• chicken stock and Better than Bouillon base – I LOVE Better than Bouillon products and use them in all my soup recipes. It adds so much flavor and I highly recommend them. You can substitute with regular bouillon if you have and if you don’t you can skip it but you mighthave to season the soup more. And I used chicken stock but you could use chicken broth, vegetable stock or vegetable broth. If you want this to be vegetarian just use vegetable bouillon and broth.
• sharp white cheddar cheese and cream cheese – I used sharp cheddar to give more flavor but you can substitute with other cheese or mild cheddar. fresh Parmesan and asiago would also be good choices. I would keep the cream cheese though to add to the creaminess. You could substitute with heavy cream if you want but I would use less than the cream cheese.
• fresh garlic and onion powder – I always like fresh garlic over garlic powder but you can use that if you want. Remember 1 clove equals ¼ teaspoon of garlic powder. I would keep the onion powder though.
• other suggestions – I like to use hot red pepper flakes for heat but you don’t have to. You can also add other vegetables like carrots, spinach, celery etc. If you are watching carbs they should be low carb vegetables. If you want to garnish you can use fresh herbs or grated cheese on top. And lastly if you want to add some protein to this dish you can try crumbled bacon bits, cooked chopped chicken breast or diced ham.

How to make broccoli cauliflower soup (low carb).

Step 1: Get out a soup pot and heat to medium heat. Add the chopped broccoli and cauliflower along with the broth or stock, Better than Bouillon, crushed garlic, onion powder, salt and black pepper. Mix well, bring to a simmer and then cover and cook for 8-10 minutes.

Step 2: After 10 minutes see if the vegetables are fork tender. If they are, ladle them in a high speed blender and blend on high until smooth and creamy. You may have to do this in batches. And be careful not burn yourself.

You could also use an immersion blender but I find they don’t always make it silky smooth. But you can use one if you prefer.

NOTE – if you want to have some of the vegetables in the soup, ladle a few out and set aside. Add them back after you puree the rest of it.

Step 3: Pour the pureed mixture back into the pan along with the cream cheese and cheddar cheese. Cook for a few minutes until the cheeses have melted and mixes well with the rest of the soup. You may want to use a whisk if your cream cheese is in big chunks.

If you have saved some cooked veggies you can add them back to the soup at the end.

Step 4: When the cheese has fully melted that is it! Ladle the soup into bowl and if you want to garnish with fresh herbs or more shredded cheese you can do that.

Again you can add some protein to this dish to make it more of a complete meal. Some ideas read cooked chopped chicken, diced ham, chicken sausage, bacon bits, etc. Just make sure the are cooked and add them at the end.

You can eat this as a low carb lunch or serve with a salad for a light dinner. Even if you aren’t watching your carbs you will love this soup recipe and it would go great with crusty bread or a good sandwich.

Store leftover broccoli and cauliflower soup in an airtight container. Please scroll down to view the printable recipe card.

How to make this soup in the Instant Pot.

1. Add chopped broccoli and cauliflower to the Instant Pot along with chicken broth and Better than Bouillon.  I’m mentioned many times that this gives SO much flavor to the soup but if you don’t have it you can try some standard bouillon.
2. Also sprinkle in your garlic and seasonings, mix and pressure cook for 5 minutes.
3. Quick release the steam and take out half of the soup and puree it in the blender.
4. Then pour it back into the Instant Pot and add the cream cheese and cheddar cheese.
5. Whisk until the cheese melts and everything is combined.

If you want you can add in extra veggies to have a more chunky soup or you can puree them all for a smoother soup.

I highly recommend this Instant Pot and a Vitamix blender for puree soup. It makes it silky smooth and I use mine every single day. Seriously between bullet proof coffee and smoothies I use it daily.

I hope you enjoy this low carb creamy broccoli cauliflower soup. I rediscovered it and so happy I did because it’s easy and delicious. Even my husband who doesn’t like creamy soups loved it. Plus you can freeze it for a quick keto lunch or even dinner.

This recipe made about 4 servings for me and the nutritional information for 1 serving is 223 calories / 15.1g fat / 11.1g carbs /4.1g fiber / 12.8g protein = 7g net carbs

For another delicious soup, check out my friend Stacey’s Instant Pot Keto Broccoli Chicken Cheese Soup!