Creamy Keto Cauliflower Soup

With unbelievable flavor and intense creaminess, this is one keto Cauliflower Soup recipe to fall in love with! Follow me, Chef Jenn, as I show you how to make this keto cream of cauliflower soup everyone will love!

pureed and ready to eat!
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  • Green circle with a green low-carb-recipe symbol

….with a twist! You see, this Creamy Keto Cauliflower Soup is made from roasted cauliflower which gives it an unbelievable flavor! It is rich, creamy, thick, indulgent, and 100% keto.

I’ve been a soup junkie my whole life. Even when living in Texas, where soups were limited to Chicken Tortilla and pozole (just kidding, there were more), I’ve been a soup fan.

I wasn’t the only one. I would make giant potfuls of soups in my deli and people would stop by to get hot soup for lunch.

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How to Make a Great Cauliflower Soup Recipe

Soups are all about layering in the flavor. Sure, you could just toss a bunch of stuff into a pot, add water, and call it soup. But truly great soups start with a base of flavor that begins with broth or stock.

I almost always make my own Chicken Broth. Interestingly, broths are typically made from meats and veggies, and stocks are made from bones and veggies, so why is it called bone broth?

In any case, start with a great Chicken Broth. Then, turn to your veggies. Brown veggies – that is veggies that have been caramelized in the oven (roasting) or in a pan (sauteeing) have more flavor than those without a touch of color.

Next come your aromatics. Onions, garlic, herbs, spices…these all count.

Finally, you need some fat. Fat is important to a soup – especially a cream of cauliflower soup. It lends a richness that we find pleasing on our palates.

Creamy Cauliflower Soup in shot glasses
Soup doesn’t need to be served just in a bowl!

How To Make Creamy Keto Cauliflower Soup

Cauliflower – get a nice fresh head of cauliflower. Frozen won’t work. Get rid of the stem and chunk it up.

Seasoning – combine your favorite oil with salt and pepper in a bowl, and toss the cauliflower in it to coat it.

Aromatics – I use shallot and garlic here. Shallots look like small onions but they’re actually in the same family as garlic. They have a sweet, mild onion flavor that’s perfect for cauliflower.

Broth – Chicken broth is best. Make your own from this keto Bone Broth recipe, or buy low-sodium chicken broth.

Fat – heavy whipping cream will help us out here. You can use milk, if you’re looking for a lower fat Cauliflower Soup.

Roast your veggies at a high heat on a sheet pan with raised sides, then everything goes into a pot to simmer so that the cauliflower gets really soft. The softer it is, the more smooth your soup will be.

If you’re not using commercial-quality sheet pans yet, do yourself a favor and get some. It’ll make cooking SO much easier!

Use an immersion blender to puree your soup, or pop it into a blender.

Add the cream at the end, and season with salt and pepper. That’s all you need to do to create this cream of cauliflower soup!

Chef Jenn’s Tips

  • Use fresh cauliflower for this recipe. Frozen cauliflower is too watery and you’ll never get it to get golden brown when roasting.
  • No shallots? Use 1/4 of a yellow onion. Red onion will turn your soup a nasty color.
  • Like herbs? Add a touch of dried thyme to this recipe when cooking in the broth.
  • Garnish this recipe with a bit of chopped green onion and sharp cheddar.

Is Creamy Keto Cauliflower Soup Freezable?

A big YES! This soup behaves nicely in the freezing-thawing process. Here’s how to do it:

Thoroughly chill the soup overnight in the fridge.

Fill freezer-friendly containers with the soup and freeze for up to three months.

My favorite way to freeze saucy and soupy recipes is by using Souper Cubes! These amazing freezer-safe cubes are perfect for freezing portions of all my favorite soups, stews, and other saucy meals. I freeze them then pop them out and put the rectangular frozen blocks into a zipper-top freezer bag. It makes storing them SOOOO much easier!

Where can you find these Soup Cubes? You can order them from Souper Cubes – how cool is this?

souper cubes
Souper Cubes make freezing easy!

To reheat, thaw it overnight in the fridge and warm it up gently in a pot on the stove or warm it in the microwave. Try not to boil it too ferociously.

Frequently Asked Questions

How many carbs are in keto Cream of Cauliflower Soup?

There are 4 net carbs in each hearty 1 cup serving of this keto cauliflower soup.

How can I make this keto cauliflower soup better?

You can add some chopped, crispy bacon as a garnish, or top it with a dollop of sour cream.

Can I eat cauliflower on a ketogenic diet?

Absolutely! There are tons of great recipes to try, too!

Like This? Also Try:

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4.6 from 5 votes

Creamy Roasted Cauliflower Soup

Creamy, thick, and with a terrific flavor from the roasted cauliflower, this amazing Creamy Keto Cauliflower Soup is fabulous for lunch or dinner any day!
Course Soups & Stews
Cuisine American
Keyword cauliflower, creamy, keto soup, keto soup and chowder, soup
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 8 servings
Calories 201kcal
Author Chef Jenn


  • 1 head of cauliflower
  • 1/4 cup oil
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • 1 shallot
  • 3 cloves of garlic
  • 3 cups low-sodium chicken stock
  • 1 cup heavy whipping cream


  • Remove the stem from the cauliflower and cut it into chunks.
  • Combine the oil with the salt and pepper. Toss the cauliflower with the seasoned oil.
  • Put the seasoned cauliflower, peeled and cut shallot, and peeled garlic onto a sheet pan.
  • Roast the garlic in a preheated 425-F oven for 10-15 minutes or until it is golden brown.
  • In a large pot, simmer the chicken broth. Add the roasted cauliflower, shallot, and garlic, plus any pan juices, to the pot. Bring to a simmer and cook for about 10 minutes or until the cauliflower stems are very soft.
  • Remove from the heat and puree in a blender or with an immersion blender.
  • Add the cream and season with more salt and pepper if needed. Add extra cream or chicken broth to reach your desired thickness.
  • Serve topped with shredded sharp cheddar and chopped green onions. Enjoy!


Serving: 1cup | Calories: 201kcal | Carbohydrates: 6g | Protein: 4g | Fat: 19g | Saturated Fat: 8g | Cholesterol: 41mg | Sodium: 205mg | Potassium: 328mg | Fiber: 2g | Sugar: 2g | Vitamin A: 437IU | Vitamin C: 35mg | Calcium: 41mg | Iron: 1mg | Net Carbohydrates: 4g

A Note on Nutritional Information

Nutritional information for this recipe is provided as a courtesy and is calculated based on available online ingredient information. It is only an approximate value. The accuracy of the nutritional information for any recipe on this site cannot be guaranteed. Erythritol carbs (sugar substitutes) are not included in the carbohydrate counts as they have been shown not to impact blood sugar, and they have zero calories and zero carbs. Net carbs are the total carbs minus fiber.

Love soups? Be sure to check out even more keto soups and chowders, and you can pair any one of these amazing soups with a keto sandwich or a serving of leftover keto casserole.

Want more easy keto recipes? Check out this keto beef and vegetable soup, or this easy keto sausage recipe.

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