Loaded Keto Cauliflower Soup

If you crave loaded baked potato soup you will love this keto version. This loaded keto cauliflower soup is creamy and full of flavor with a healthy dose of veggies yet topped with sour cream and bacon bits! It’s a hearty yet healthy soup that would make a great low carb lunch or even dinner. Each serving has just 76 calories and 4.7g net carbs without the toppings.

You might also like this keto loaded broccoli and cauliflower salad.

Sometimes I just get in the mood for a creamy soup like loaded baked potato soup. However I like to keep things low carb so today I made a loaded keto cauliflower soup. Using cauliflower as a substitute for potatoes is the way to go if you are on a low carb diet.

This is creamy soup that has tons of flavor and you don’t have to use any flour, heavy cream or milk. However if you add a few of your favorite toppings like cheese, scallions, bacon bits and sour cream, it is next level good. But as I said it doesn’t need it.

So if you want to cut a few calories as well as carbs skip the toppings and it’s only 76 calories per serving. Serve this creamy cauliflower soup recipe with a green salad for a light and healthy dinner. And it only takes about 20 minutes so it’s a quick meal as well!

Recipe ingredients I used and substitutions.

Below you can see that I used the simple ingredients of a head of cauliflower florets, chopped carrots and celery, onion powder, olive oil, garlic powder, salt, black pepper and my favorite Better than Bouillon chicken base.

Note I purposely didn’t use heavy cream or flour to make this thicker. You could add a little heavy cream to make it a bit richer but the flour will add carbs. I was try to make this low calorie and didn’t want the heavy cream but it would go nicely.

Vegetables
I used fresh cauliflower for this recipe but you could also use frozen cauliflower florets. I also used carrots and celery because along with yellow onions these are 2 vegetables that are often used in soup recipes. I didn’t use onions but substituted with onion powder to keep the carb count down. If you want to use fresh you can.

Better than Bouillon Chicken Base
If you’ve been following my blog at all you know I LOVE Better than Bouillon bases for soups, casseroles, gravy etc. They add tons of flavor to dishes, especially soup. I would highly recommend buying some if you like homemade soup.

However if you don’t have any, you can use regular chicken bouillon with the water or substitute the water and bouillon with chicken stock or broth. And if you want to keep this vegetarian, you can use vegetable broth or Better than Bouillon also has a vegetable base.

Spices
I used simple seasonings of salt, black pepper, onion powder and garlic powder. I mentioned above that I used the onion powder as a low carb substitute for fresh onions you can also do this with the garlic. You can use fresh garlic cloves for the garlic powder if you prefer. The rule of thumb is 1 clove of garlic equals ¼ teaspoon of garlic powder.

Toppings
I think toppings are a big part of this recipe to get the “loaded” effect. For the toppings I used shredded sharp cheddar cheese, green onion, crispy bacon bits and sour cream. These will add a carb or two to the total as well as some calories so if you are really watching you don’t have to use them. Below I’ll list the nutrition for the toppings so you can make that decision.

How to make loaded keto cauliflower soup.

Step 1: Get out a soup pot or even a dutch oven and heat to medium high heat. Add the olive oil and the chopped carrots and celery. Turn the heat down to medium heat. Saute for 1-2 minutes to soften the vegetables.

Step 2: Next add in the fresh cauliflower, Better than Bouillon, 4 cups of water and all of the spices. Note I used the bouillon and water but you can also use 4 cups chicken broth or stock but I prefer the BTB. If you want a thicker soup you can use a bit less liquid (water or broth) but note it will become creamy when you puree it.

Mix well and bring to a boil. Then turn the heat down a bit, cover and let it simmer for 10 minutes or until the cauliflower is fork tender.

Step 3: In batches, spoon about half of the cauliflower mixture into a high speed blender like a Vitamix and blend on high until smooth and creamy. Make sure to be careful with the hot liquid in the blender as it could burn you.

Repeat with the second half and then pour everything back into the pot. You can use an immersion blender or food processor but a blender works better to make it smooth.

Step 4: Ladle into bowls and serve along side some toppings like cheddar cheese, green onions, chives, sour cream and or bacon bits. Whatever you want.

As I mentioned above you can just eat it as is or any combination of toppings. This is a good soup to freeze for meal plans, just don’t add any toppings.

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

Carb counts for soup toppings.

Below are some of the carb and calorie counts for toppings you can put in this soup. I’m not suggesting you use all of these but pick and choose to your liking.

• 1 bacon strip – 43 calories / 0.1g net carbs
• 1 tablespoon sour cream – 30 calories / 1g net carbs
• 1 chopped green onion – 8 calories / 0.8g net carbs
• 1 teaspoon chopped fresh chives – 0 calories / 0g net carbs
• 1 tablespoon shredded cheddar cheese – 28 calories / 0.1g net carbs
• 1 tablespoon parmesan cheese – 22 calories / 0.3g net carbs
• 1 teaspoon chopped parsley – 0 calories / 0.1g net carbs

Other creamy keto soups to try.

I love creamy soups and I have over 51 soup recipes though not all are low carb. You can find some good tips about making delicious soup here.

• creamy chicken and spinach
• sun dried tomato and chicken
• seafood chowder
• pumpkin with sausage and kale

These are great to make and freeze in individual containers for a quick meal or snack.

When you make a good soup recipe, all you need to add is a green salad or some hearty keto crispbread crackers and you have yourself a light but tasty low carb meal.

Well I hope you give this loaded keto cauliflower soup a try. You will not miss the potatoes and it’s full of flavor even without the toppings. It’s the perfect comfort food for those on a low carb or low calorie diet. Enjoy!

The nutritional info for 1 serving without toppings is 76 calories / 4.3g fat / 8g carbs / 3.3g fiber / 3.2g protein = 4.7g net carbs