This keto roasted cauliflower soup is a delicious, healthy soup. A cream-based and rich soup, it’s great for chilly nights, or year-round!
Featuring oven-roasted cauliflower, the perfect amount of garlic, onions, and cream. This soup is sure to be an instant hit at dinner. And did I mention it’s only 5 carbs and super filling?!
Making a low carb roasted cauliflower soup is actually simple and pretty quick to make, with the most time-consuming step being the roasting of the cauliflower, garlic, and onions.
Taking the time to roast is an extra step that makes all the difference in flavor without much effort. Trust me, it’s a great way to get even your picky eaters to enjoy the health benefits of a keto cauliflower soup recipe.
They won’t notice this keto-friendly soup is actually cauliflower!
If you’re a big fan of soups then you’ll love our Keto Soup Recipes. It’s filled with tons of great low-carb keto-friendly soups like our classic Keto Broccoli and Cheese Soup and family favorites such as our Keto Chicken Soup.
Keto Roasted Cauliflower Soup
Using a base of heavy cream and chicken broth with cauliflower, garlic, and onion brings you a delicious keto roasted cauliflower soup perfect for those who want the taste of classic American loaded baked potato soup without the extra carbs from potatoes.
Or just those who love a good rich, creamy, and filling soup!
Made with simple ingredients it’s a low carb-soup recipe that is the perfect comfort food with all its rich flavors.
This keto-friendly roasted cauliflower soup is low in carbs (about 5 net carbs per serving) and packed with protein!
It makes for the perfect lunch or even dinner paired with some keto cornbread muffins.
For this low-carb roasted cauliflower soup, I chose to blend it to get a thick, creamy texture which really elevates the whole thing!
If you like a more chunky texture then by all means don’t blend it but I highly recommend it!
How To Make Keto Cauliflower Soup (Roasted)
To make this keto roasted cauliflower soup we first toss the cauliflower in olive oil and sea salt. Then on a lined baking sheet, roast the cauliflower, unpeeled garlic cloves, and onions. Sure this is extra time but it’s totally worth it for an added layer of flavor to the soup.
After the veggies are roasted, add the cauliflower, onions, chicken broth, heavy cream, and spices to a stockpot. When the unpeeled roasted garlic is cool enough to touch, squeeze the softened garlic into the pot. Allow the soup to simmer for 20-25 minutes.
Next, you’ll add the soup to your blender but after waiting about 10 minutes for it so cool slightly. You’ll have to blend the soup in batches because you don’t want to overfill the blender.
I’ve included detailed instructions and warnings on how to safely blend your hot soup in the blender under the notes in the recipe card below.
Once the soup is smooth and fully blended, you’ll return it back to the stove and warm up the soup over medium heat adding in the butter.
Although you could use an immersion blender, food processor. My favorite way to blend hot liquids in a creamy soup is a regular blender.
That’s all, your soup is ready to be served roasted cauliflower florets, chopped parsley, a drizzle of olive oil, and red pepper flakes (if you like a little heat) as garnish. Some crumbled bacon would also be a great addition!
Ingredients Needed To Make Keto Roasted Cauliflower Soup
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The following are the ingredients you’ll need to make this keto-friendly roasted cauliflower soup. Note that the full printable recipe is at the bottom of the page.
- Head of Cauliflower ( about 3 1/2 pounds)
- Olive oil
- Sea salt
- Yellow onion
- Chicken stock or vegetable broth
- Heavy cream
- Ground nutmeg
- Onion powder
- Garlic powder
- Fresh flat-leaf parsley
When soup season comes around I sure hope you will make this keto creamy cauliflower soup that I am confident the whole family enjoy.
Please remember to tag us on Instagram and Facebook with your pictures if you decide to make this low-carb cauliflower soup recipe. I can’t tell you how encouraging it is to see how well you are all duplicating our little recipes.
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- 1 large head of cauliflower ( about 3 1/2 pounds, cut into bite-size pieces
- 4 tablespoons of olive oil, divided
- 1 1/4 teaspoons of sea salt, divided
- 1 medium yellow onion, rough chopped
- 4 cloves of garlic unpeeled with the bottoms removed
- 4 cups of low sodium chicken or vegetable broth
- 1 cup of heavy cream
- 1/8 teaspoon of ground nutmeg
- 1/2 teaspoon of onion powder
- 1/4 teaspoon of garlic powder
- 2 tablespoons of unsalted butter
- Garnish: Fresh flat-leaf parsley
- Preheat oven to 425 degrees.
- Line two large baking sheets with parchment paper.
- In a large bowl toss the cauliflower with 2 tablespoons olive oil and 1 teaspoon of sea salt. Add the cauliflower pieces in a single layer to the prepared baking sheets. Add the chopped onion and whole unpeeled garlic cloves with the bottoms removed. Bake the cauliflower for 30-35 minutes turning them halfway through the baking until the cauliflower is tender and slightly brown around the edges. Optional: Reserve a few roasted florets as garnish.
- On the stovetop in a 5-quart soup pan heat the broth, heavy cream, spices, and roasted cauliflower pieces, and onion into the pot. Wait till the garlic is cool enough to touch and squeeze the softened garlic cloves with your fingers into the pot. Raise the heat to medium-high and allow the mixture to simmer gently. Reduce the heat if needed. Cook the soup mixture for about 20-25 minutes.
- Remove the pot off the stove and allow it to cool for about 10 minutes before transferring the soup in batches to the blender. Refer to notes on how to blend a hot soup in a blender.
- Once the soup is fully blended return back to the stove and add the butter and heat the soup and check the seasoning. Add more salt to taste.
- Garnish each bowl with roasted cauliflower floret and chopped parsley
- Store leftovers in the refrigerator for up to 3 days.
How To Safely Puree Hot Soup in Blender
It's important to allow the soup to cool for a few minutes before blending. This can take anywhere before 5-10 minutes. Before adding the soup to the blender be sure to remove the center cap from the lid of your blender. Before blending, place a folded kitchen towel over the top of the blender. Hold the towel in place with your hand, this is key so that you do not risk getting burned. The towel will allow the steam to escape safely. Be sure to only fill the blender halfway, and to blend the soup in batches. Once the soup is fully blended return to the pan to heat through before serving.
Nutrition Information:Yield: 5 Serving Size: 1
Amount Per Serving: Calories: 380Total Fat: 27gSaturated Fat: 10.7gCholesterol: 99mgSodium: 500mgCarbohydrates: 11gNet Carbohydrates: 6.2gFiber: 4.8gSugar: 5.2gProtein: 24g