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Keto Cauliflower Soup

As usual, it's cauliflower to the rescue when looking for keto friendly ingredients. Cauliflower is one of my favorite low carb vegetables! Not only that, multiple sources tout the health benefits of this versatile vegetable. It's easy enough to keep it around as a staple in frozen form (riced cauliflower is so popular) or you can make it into “fancier” dishes, like this keto cauliflower soup.

This simple yet delicious dish is so easy to make and the flavor is made extra rich with the use of roasted cauliflower, which adds a subtle nuttiness. I didn't do it in the accompanying video, but you can also roast your garlic at the same time to add an even deeper flavor to this dish.

Keto Cauliflower Soup

You know my love of the Vitamix, I've had mine for so many years now. I resisted buying it for a long time since it's on the pricier side, but it has been totally worth it. You can always get the best deal on their products by following my link. I recorded this keto cauliflower soup recipe while I was away from home and had to use a regular blender instead. I could definitely tell a difference! While the soup was still delicious, it had much more texture to it than when I make it in the Vitamix.

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If you're looking for other cauliflower or soup recipes, we have quite a few! Be sure to check out our how to make riced cauliflower and our staple, mashed cauliflower. All of the Heal Nourish Grow soup recipes can be found here, but I'd like to call out a couple of my favorites. Immunity Soup is one of my go to's in the winter months while I love the Chilled Cucumber Feta Soup in the summer.

Keto Cauliflower Soup Serving Ideas

You can serve this soup anytime you're looking for a great starter. However, I especially like this soup paired with chicken or pork. This makes a great side to our Creamy Lemon Chicken or Creamy Spinach and Artichoke Chicken and if you're using the optional white wine in this recipe, you'll have a great wine pairing for this meal!

Keto Cauliflower Soup

Prep Time: 5 minutes
Cook Time: 30 minutes
Total Time: 35 minutes
Servings: 4


  • 1 head cauliflower, about 2 pounds, cut into bite-size florets, reserve 4 florets for garnish if desired
  • 2 tablespoons extra virgin olive oil, plus extra for garnish, if desired
  • ½ teaspoon salt
  • ¼ teaspoon white pepper, preferred, but can use black
  • 2 tablespoons butter
  • 1 medium yellow onion, chopped
  • 2 cloves garlic, minced
  • ¼ cup white wine, optional, can sub additional water
  • ¾ cup water, or just enough to cover
  • ¼ cup heavy cream
  • 1 tablespoon fresh lemon juice

Garnish (optional)

  • 2 tablespoons parsley, chives or green onion


  • Preheat oven to 400°F.
  • Separate cauliflower into florets and toss with olive oil to coat, sprinkle with salt and pepper.
  • Roast cauliflower for about 20 minutes or until softer and slightly browned.
  • In the meantime, add butter to medium stock pot.
  • Add onions and garlic when the butter is melted.
  • Cover and sweat onions and garlic over low heat (you don't wan the onions to brown), for about 7 minutes or until soft.
  • Add wine (if using), cauliflower and enough water to mostly cover the cauliflower, erring on the side of less liquid.
  • Bring to a boil, reduce heat, and simmer covered until cauliflower is soft but not mushy, about 10 minutes.
  • Remove pot from heat.
  • Using an Immersion blender or countertop blender to puree until smooth. You may need to add in batches if you have a smaller countertop blender.
  • Stir in heavy whipping cream. Add a little more water if you want a thinner consistency.
  • Add additional salt and pepper to taste.
  • Garnish with cauliflower florets, parsley or chives and extra virgin olive oil, if desired.



Serving: 1bowlCalories: 213kcalCarbohydrates: 9gProtein: 4gFat: 18gSaturated Fat: 8gPolyunsaturated Fat: 1gMonounsaturated Fat: 8gTrans Fat: 0.2gCholesterol: 32mgSodium: 387mgPotassium: 496mgFiber: 3gSugar: 4gCalcium: 54mgIron: 1mgNet Carbohydrates: 6g

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