Creamy Keto Cauliflower Soup

Keto Roasted Cauliflower Soup is a warm and comforting healthy dinner recipe that you will love! It’s the perfect quick keto dinner recipe to make on chilly nights.  You can top this keto soup with crumbled bacon and sharp Cheddar cheese for a delicious dish that your whole family will enjoy.

keto roasted cauliflower soup with bacon and cheese

Healthy Roasted Cauliflower Soup

This keto roasted cauliflower soup is a healthy low carb recipe that’s easy to make and tastes great. 

Roasting the cauliflower gives the soup an extra delicious flavor without adding too many extra steps to the recipe. 

The texture of this cauliflower soup is velvety smooth thanks to a splash of heavy cream and a quick blitz in a blender.  

ingredients for roasted cauliflower soup are keto bacon, low carb cheese, and cream

Ingredients in Keto Cauliflower Soup

Keto Roasted Cauliflower soup is made with a handful of common keto ingredients like cauliflower, bacon, chicken stock, and heavy cream.

The star of the show is roasted cauliflower.  You can use leftover roasted cauliflower, or make some especially for this recipe.  If you don’t feel like taking the extra step to roast the cauliflower, you can simply simmer it for a few more minutes in the broth before pureeing it.

Here are some ingredient substitutions to fit other dietary restrictions.

To make it creamy, I like to make this keto cauliflower soup with heavy cream. If you don’t have heavy cream on hand, you could easily substitute a few ounces of cream cheese to make keto cauliflower soup with cream cheese.

If you want to make this keto cauliflower soup dairy-free, you can omit the heavy cream and cheese a substitute a similar amount of unsweetened almond milk — or just add extra chicken stock. You can also make keto cauliflower soup with coconut milk, if you don’t mind a slight coconut taste.

To make keto cauliflower soup vegan or vegetarian, you’d need to omit the bacon, use veggie stock instead of chicken stock, and substitute the cheese and cream for vegan alternatives like almond or coconut milk.

roasted cauliflower on a sheet pan for keto cauliflower soup

How to Make Roasted Cauliflower Soup

This keto cauliflower soup is easy to make.  After you’ve roasted the cauliflower on a sheet pan, the rest of the soup comes together in one pot on the stove.

I like to start by roasting the cauliflower to add even more delicious flavor to the soup.  I buy a whole head of cauliflower and cut it into florets at home. But, you can buy a bag of pre-washed cauliflower florets to save time.

Then, toss the cauliflower with a bit of olive oil and a generous pinch of salt, and roast in a hot oven until golden brown.

While the cauliflower is cooking, you can start preparing the rest of the ingredients for the soup. Fry a few slices of bacon over medium heat in a large soup pot or Dutch oven.  Remove the bacon to keep it crispy, but reserve a couple of tablespoons of bacon grease in the pan to cook the onions and garlic.

Next, saute the chopped onion for a few minutes until soft and translucent.  Then, add a clove or two of minced garlic and saute for a minute more.

Then, pour in the chicken stock and add the roasted cauliflower.  Bring to a boil over high heat, and then turn down the heat to simmer.  Simmer the soup for 10-15 minutes, until the cauliflower is quite soft.  You want it to be softer than you would usually serve it, so that it will easily blend into a velvety soup.

Add the heavy cream and the cheese, and blend the soup to your desired texture.

Tips for Creamy, Smooth, Cauliflower Soup

If you would like the cauliflower soup to be velvety smooth, you can puree it in a high-powered countertop blender.

How to Safely Puree Hot Soup in Blender

If you want to puree hot liquids in a blender, follow these safety tips. These tips will help you avoid any steam build-up or splatters.

  1. First, you may want to allow the soup to cool for a few minutes before blending.
  2. Secondly, remove or vent the center cap from the lid of your blender. This allows the steam to escape.
  3. Then, be sure to only fill the blender halfway.
  4. Next, place a towel over the top of the blender (where you’ve removed the center cap.) This may get your towel dirty, but will prevent splashes.
  5. Blend the soup, and then return it to the pot.  You may need to blend the soup in batches.

You can also blend the soup with a “stick” or immersion blender

Alternatively, you can choose to leave your soup a bit chunkier and simply use a potato masher to mash the cauliflower a bit.


keto cream of cauliflower soup pureed in a blender

Make-Ahead Keto Cauliflower Soup

You can make this roasted cauliflower soup ahead of time and reheat it when you are ready to serve it.

It reheats well, so it’s a great recipe to make-ahead for lunch throughout the week. It’s also a good option to meal-prep for keto dinners on busy weeknights.

To Store in the Fridge: Let the soup cool, then transfer to a lidded container and store it in the refrigerator. Refrigerated soup will last 3 to 4 days, and can be reheated in the microwave.

To Freeze: You could freeze this cauliflower soup too, but because it contains dairy, it may separate a bit after defrosting. If you know you are going to freeze this soup, I suggest waiting to add the heavy cream until after you’ve defrosted it.

More Keto Soup Recipes You’ll Love

Here are some more keto soup recipes that I think you’ll enjoy.


keto cream of cauliflower soup garnished with bacon and cheese


Keto Roasted Cauliflower Soup

Keto Roasted Cauliflower Soup

Yield: 6 servings
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes

Keto Cauliflower Soup is a creamy, comforting dish to make for your family on a chilly night. It's packed with nutritious veggies and topped with crispy bacon and cheddar cheese.


  • 2 tbsp olive oil
  • 4 slices bacon, diced
  • 1/2 medium onion, chopped
  • 2 cloves garlic
  • 1 head cauliflower, cut into florets
  • 1/2 cup cheddar cheese, shredded
  • 4 cups chicken stock
  • 1 cup heavy cream
  • 1/2 teaspoon dried thyme
  • 1 tsp salt
  • 1/2 tsp black pepper


  1. Preheat the oven to 450F. Place the cauliflower florets on a sheet pan and drizzle with olive oil. Toss to coat, and roast for about 20 minutes, until browned.
  2. In the meantime, saute the bacon in a large Dutch Oven over medium heat, until browned and crispy.
  3. Remove the bacon, but leave 2 tbsp of bacon grease in the pan. Add the onion and saute over medium heat for 3-5 minutes until soft. Add the garlic and saute 1 minute more.
  4. Add the chicken broth and cauliflower, and bring to boil over high heat. Reduce heat to a simmer, and let the cauliflower cook until very tender.
  5. Add the heavy cream and cheese. Stir well until the cheese is melted.
  6. Puree the soup in a countertop blender, or with an immersion blender, until it is as smooth as you desire.
  7. Season with salt and pepper. Garnish with reserved bacon.
Nutrition Information:
Yield: 6 Serving Size: 1
Amount Per Serving: Calories: 289Total Fat: 24gSaturated Fat: 13gCholesterol: 67mgSodium: 832mgCarbohydrates: 10gFiber: 2gSugar: 3gProtein: 9g

The nutrition information shown is an estimate provided by an online nutrition calculator. Carb count will vary with different ingredients and brands. It should not be considered as a substitute for a professional nutritionist’s advice.

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keto friendly creamy roasted cauliflower soup

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