Home » Easy Keto Recipes » Soups & Stews

Creamy Keto Cauliflower Soup

Thick, creamy, and oh-so delish, this creamy keto Cauliflower Soup is just as good as anything you’d get in a restaurant! Plus, it’s easy to make and makes the perfect low-carb lunch or dinner!

pureed and ready to eat!
  • Green circle with a green keto-recipe symbol
  • Green circle with a green vegetarian-recipe symbol
  • Green circle with a green nut-free-recipe symbol
  • Green circle with a green dairy-free-recipe symbol
  • Green circle with a green paleo-recipe symbol
  • Green circle with a green low-carb-recipe symbol

This isn’t the same old same old keto cauliflower soup because with this one, you roast the cauliflower first to give it a slightly different flavor! It’s really a keto roasted cauliflower soup, and the difference in flavor is amazing!

The result is a thick and creamy soup that’s packed with nutty cauliflower goodness! It’s rich, delicious, and 100% keto. And, it’s so easy to make! You’re going to fall in love with this easy keto soup recipe!

Join our Facebook group for friendly keto support, and for videos on how to make these recipes, subscribe to my YouTube channel!

Jump-start your keto success! Grab a copy of my 4-week Easy Keto Menu Plan or check out my other cookbooks to help you along.

This post may contain affiliate links. As an Amazon Associate, I earn from qualifying purchases. See Disclosures.

How to Make a Great Keto 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!


  • Cauliflower – Use a nice fresh head of cauliflower. Frozen won’t work. Get rid of the stem and chunk it up into cauliflower florets.
  • Salt and pepper
  • Cooking oil – I love using avocado oil
  • Shallots – These look like mini onions, but they have a milder flavor. Regular yellow onion will also work.
  • Garlic – Fresh garlic will add so much flavor!
  • Chicken broth – You can also use vegetable broth.
  • Heavy whipping cream

How To Make Keto Cauliflower Soup

For a full list of ingredients and instructions, please scroll down to the recipe at the bottom of this page.

  1. Cut the cauliflower into chunks – a bit bigger than bite-sized.
  2. Toss the cauliflower, shallots, and onions with oil, salt, and pepper.
  3. Roast the cauliflower in the oven until it is partially nutty and brown and quite soft.
  4. Add the roasted cauliflower, shallots, and garlic to a pot with the chicken broth.
  5. Simmer with the lid on until the cauliflower is very soft.
  6. Turn off the heat and puree the soup in a blender or with an immersion blender.
  7. Return the soup to the pot and stir in the cream.
  8. Adjust for salt and pepper, and serve your keto Cauliflower Soup!


Chef Jenn’s Tips

  • Use fresh cauliflower for this low-carb cauliflower soup 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 keto Cauliflower Soup recipe with a bit of chopped green onion and sharp cheddar.

Can you freeze this easy keto cauliflower soup recipe?

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.

keto cauliflower soup in a bowl with a spoon

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!

Step by Step Images

Save and Register Form

Save this recipe and we’ll send it to your inbox. Plus we’ll send you more great recipes every week!

Print Pin Rate This Recipe
4.84 from 12 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!


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.


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 keto soup recipes with a keto sandwich or a serving of leftover keto casserole.

Want more easy keto recipes?

about jenn

Hi, I’m Jenn!

I’m a cookbook author (Keto Soup Cookbook and Keto Diabetic Cookbook and Meal Plan) as well as a retired chef, recipe developer, and writer of this blog (that’s a lot of hats!). I embarked on a journey to create foodie-worthy Keto-friendly meals that any home cook can be proud of! No matter if you’re low-carb, no-carb, dirty, or strict Keto, there are recipes in Keto Cooking Wins for you and your family. Read more...

12 thoughts on “Creamy Keto Cauliflower Soup”

  1. 5 stars
    This comes out SO creamy and I love that it’s an easy way to sneak in extra veggies that the kiddos ENJOY

  2. 5 stars
    I had extra cauliflower coming out of the garden and decided to try your Keto soup recipe. Your soup recipe was so easy to make and tasted amazing! I will be making this recipe again and again!!

  3. 5 stars
    We really loved this soup! It had the perfect creamy consistency, and the touch of garlic gave it such a nice flavor. Super simple to prepare too!

  4. 5 stars
    You weren’t kidding when you said thick and creamy! Sooo good! We’ll be making this again – everyone loved it!

  5. 5 stars
    Love this soup! I don’t love cauliflower normally, but roasting it really brings out the flavor so that I truly enjoy eating this soup. Topping it with green onions and cheddar makes it that much better.


Leave a Comment

Recipe Rating

This site uses Akismet to reduce spam. Learn how your comment data is processed.


as seen on promo graphic


as seen on promo graphic