• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer
Our Salty Kitchen
  • Browse All Recipes
  • Season
    • Fall Recipes
    • Spring Recipes
    • Summer Recipes
    • Winter Recipes
    • Holiday Recipes
  • Diet
    • Gluten Free
    • Grain Free
    • Keto
    • Paleo
    • Vegan
    • Vegetarian
    • Whole30 Recipes
  • Course
    • 30 Minute Meals
    • Appetizers
    • Breakfast
    • Condiments and Sauces
    • Desserts
    • Cocktails
    • Main Dishes
    • Pasta
    • Salads
    • Side Dishes
    • Soups and Stews
  • Method
    • Instant Pot Recipes
    • Air Fryer
    • Slow Cooker
    • Grilling Recipes
    • Stir Fry
  • About
    • Let’s Collaborate!
    • Recipe Photography for Food Bloggers
    • Photography Portfolio
    • License Images
    • Contact Us
    • Privacy Policy
    • Bloglovin
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
menu icon
go to homepage
subscribe
search icon
Homepage link
  • About
  • All Recipes
  • Main Dishes
  • Side Dishes
  • Salads
  • Contact
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
  • ×
    You are here: Home » Meal Type » Soups and Stews » Loaded Cauliflower Soup (Whole30, Keto)

    Loaded Cauliflower Soup (Whole30, Keto)

    4.67 from 3 votes
    December 29, 2020 (updated November 17, 2021) by Danielle Esposti

    May contain affiliate links. See our Privacy Policy and disclosure.

    Jump to Recipe Print Recipe
    Pinterest image for a whole30 and low carb loaded cauliflower soup recipe.
    Pinterest image for a keto cauliflower soup recipe.
    Pinterest collage for a keto cauliflower soup recipe.
    Pinterest collage for a whole30 and low carb loaded cauliflower soup recipe.

    Naturally thick and creamy, this simple soup takes on a whole new persona with the right disguises. Keto Loaded Cauliflower Soup eats like your favorite potato soup but with hardly any carbs and nary a drop of guilt. Bacon brings a smoky air of mystery, while added veggies sneak in more nutrients. Dress it up with green onions, sour cream, or shredded cheese for flair.

    Three bowls of low carb and whole30 cauliflower soup with various garnishes, including cheese, bacon, and sliced green onions.
    Jump to:
    • Tips for Making This Recipe Perfectly
    • Can I Use Frozen Cauliflower?
    • Can I Roast The Cauliflower?
    • Make It Your Way
    • Storing and Reheating Cauliflower Soup
    • More Ways To Love On Cauliflower
    • Recipe


    Even before the cauliflower craze took hold, cauliflower soup was one of my favorite ways to enjoy this versatile veggie because I absolutely adore a creamy soup. It’s kind of like making good on those threats to just eat cheese sauce with a spoon… just classier. Way classier.

    To be fair, it’s also healthier. Now that I’m exploring some more keto-friendly recipes, I did ask a friend if eating a vat of melty, liquid cheese was acceptable on the diet (strictly as a joke, of course) and her thoughtful, but frightening response was “Depends on the carb count.” So I may have done some further research in the interest of the uh, nutritional sciences… and not only are there more carbs than in actual cheese, but whatever they use to liquify said “cheese” is probably not something we should consume by the vat. Just in case you’re wondering.

    In much healthier news, OSK has featured a few delectable creamy cauli soup recipes before (Curried Cauliflower Soup and Creamy Roasted Cauliflower Soup). I also love using cauliflower as a base for a number of my other favorite soups – including mushroom and leek – because it has the amazing superpower of getting beautifully thick and creamy without adding bulk (in more ways than one), but more importantly, it lets the other flavors sing.

    Thankfully, this particular soup is not cauliflower soup pretending to be, say, potato soup. It’s simply borrowing some of potato soup’s accessories for a night on the town. And by town, I mean in a bowl, in your hands, in your jammies, on your couch. It’s really the only proper way to appreciate creamy soup.

    Tips for Making This Recipe Perfectly

    Blend until super smooth – past the puree stage. If you don’t have an immersion blender, transfer to a regular blender and pulse until smooth, then transfer back to your pot to finish.

    Season properly. Steamed cauliflower is really a blank canvas – you can (and should!) make it taste like anything. But that also means it really needs to be seasoned well – i.e., use more salt and pepper than you think.

    Watch your broth. Add just enough broth to barely cover the cauliflower. Right around three cups is enough for a generic head of large cauliflower. Too much broth will result in a thin pureed soup that can’t handle the toppings. Remember – you can always add more later!

    Cauliflower florets simmering with onion, leek, and broth and a bay leaf on top.

    Can I Use Frozen Cauliflower?

    Yes! You’ll need about 2 pounds, or 2 16-oz bags of frozen florets. There’s no need to defrost – simply add to the sautéed vegetables along with the broth.

    Can I Roast The Cauliflower?

    Roasted cauliflower takes on an entirely new (and delicious) flavor profile and while I love roasted cauliflower in general, and even other soups, I don’t prefer it for this particular soup because it becomes too sweet. Simmered florets in this recipe take on the smokey, savory flavors of the bacon and onions, and allow the toppings to really shine. If you’re into roasted cauliflower soup, try this version!

    Bowls of loaded cauliflower soup from two different angles, garnished with cheese, bacon, sour cream, and green onions.

    Make It Your Way

    The base for this soup is short, simple, and flexible for a variety of diets. Whether you’re paleo, keto, or trying your first Whole30 round, this cauliflower soup fits the bit. Tweak to meet your specific needs through the garnishes:

    • Keto Cauliflower Soup:  garnish away with good quality fats like cheddar cheese, sour cream, and green onions. Feel free to make the soup a touch creamier by adding 2 tbsp butter and ¼ c heavy cream before pureeing.
    • Whole30 Cauliflower Soup:  garnish with a drizzle of olive oil, bacon, and chopped chives. Some diced avocado wouldn’t be going too far.

    Storing and Reheating Cauliflower Soup

    Fridge:  store leftovers in a sealed container for up to 5 days.

    Reheat:  warm single servings in the microwave in 30-second intervals until warmed through, or large portions over a medium flame in soup pot.

    Freezer:  cool completely in the fridge, then transfer to an airtight container and freeze for up to 3 months. I like to store soups a couple different ways: (1) larger potion in gallon zip lock bags, frozen flat for easy layering; (2) in 1-cup silicone molds for individual portions. Defrost in the fridge overnight, then reheat.

    More Ways To Love On Cauliflower

    • Cauliflower Mashed Potatoes
    • Creamy Cauliflower Risotto
    • Cauliflower Fried Rice
    • Mediterranean Roasted Cauliflower
    • Mexican Cauliflower Rice
    Three bowls of whole30 and keto cauliflower soup garnished with various toppings, including cheese, bacon, and sour cream, on a cement background.
    An opt in banner to receive the free ebook Cauliflower Power.

    Did you make this Loaded Cauliflower Soup? I’d love to know how it turned out! Leave a comment and a rating below.

    While you’re at it, let’s be friends – follow me on Pinterest and Instagram for the latest and greatest.

    Recipe

    A bowl of loaded cauliflower soup garnished with bacon and sliced green onions.

    Loaded Cauliflower Soup (Whole30, Keto)

    4.67 from 3 votes
    Author: Danielle Esposti
    Print Recipe Rate this Recipe Pin Recipe
    If you thought healthy creamy soup was an oxymoron, think again. Keto Loaded Cauliflower Soup embraces the rich texture and buttery flavor of everyone's favorite versatile vegetable and ramps it up with bacon, garlic, and onion. Cook your bacon and saute veggies in the smoky fat. Add cauliflower and broth, then simmer until tender. Blend everything together and garnish as you like!
    Prep Time: 10 mins
    Cook Time: 40 mins
    Total Time: 50 mins
    Servings : 4
    Calories: 114

    Ingredients

    • 6 slices bacon, cut into ½” pieces
    • 1 medium sweet onion, diced
    • 2 stalks celery, thinly sliced
    • 2 cloves garlic, minced
    • 1 large head cauliflower, chopped into florets, about 4 cups
    • 3-4 c chicken stock
    • 1 tsp kosher salt
    • ½ tsp pepper
    • 1 bay leaf

    Toppings

    • chopped chives or green onions
    • sour cream
    • shredded cheddar cheese

    Instructions

    • Heat a dutch oven or soup pot over medium high heat. Add the bacon and cook until the fat has rendered and the bacon is golden brown, 7-8 minutes. Remove using a slotted spoon and set onto a paper towel lined plate to drain. Drain all but 2 tbsp fat.
    • Add the onion and celery, then toss to coat in the rendered bacon fat. Saute, stirring occasionally, until the vegetables are soft, 8-10 minutes. Add the garlic and cook 1 minute more.
      Diced onion, leek, and garlic sauteed in bacon fat in a dutch oven.
    • Add ½ c chicken stock to delgaze the pot, scraping up any browned bits from the bottom.
    • Add the cauliflower and 2.5 c chicken stock (for 3 cups total added). Season with salt and pepper and add the bay leaf. Bring the liquid to a simmer, then reduce the heat to maintain a steady simmer. Simmer 15-20 minutes, stirring occasionally, until the cauliflower is tender and can be easily pierced with the tines of a fork.
      Cooked cauliflower on a slotted spoon hovering over a pot of unpureed cauliflower soup.
    • Use an immersion blender to puree, adding additional broth as needed to reach the desired consistency. If the soup is too thick, add more broth and thin to desired consistency.
      Pureed keto cauliflower soup in a dutch oven with a metal ladle.
    • Ladle into bowls and serve warm, garnished with toppings of choice.
      Side view, a bowl of keto cauliflower soup garnished with shredded cheese, bacon, and green onions.

    Notes

    Garnishes
    • Keto:  add in fats through toppings, like good quality sour cream, cheddar cheese, and avocado.
    • Whole30:  top with a drizzle of olive oil and sliced green onions.
    Storing and Reheating 
    • Fridge:  store leftovers in a sealed container for up to 5 days.
    • Reheat:  warm single servings in the microwave in 30-second intervals until warmed through, or large portions over a medium flame in soup pot.
    • Freezer:  cool completely in the fridge, then transfer to an airtight container and freeze for up to 3 months. 

    Nutrition Information

    Serving: 2c, Calories: 114kcal (6%), Carbohydrates: 11g (4%), Protein: 7g (14%), Fat: 3g (5%), Saturated Fat: 2g (10%), Polyunsaturated Fat: 0g, Monounsaturated Fat: 0g, Trans Fat: 0g, Cholesterol: 8mg (3%), Sodium: 564mg (24%), Potassium: 560mg (16%), Fiber: 4g (16%), Sugar: 4g (4%), Vitamin A: 4% (4%), Vitamin C: 77% (77%), Calcium: 22% (22%), Iron: 4% (4%)
    Did you make this recipe?Mention @oursaltykitchen or tag #oursaltykitchen!
    « Breakfast Salad
    Sheet Pan Rosemary Chicken Thighs and Potatoes »

    Disclaimer: This post and the recipe card may contain affiliate links, which means we receive a small commission (at no cost to you!) if you make a purchase using these links. Rest assured, we only endorse products we own and truly love!

    10 Comments
    Filed Under: Fall Recipes, Gluten Free, Grain Free, Keto, Paleo, Soups and Stews, Whole30 Recipes, Whole30 Soup Recipes, Winter Recipes

    Reader Interactions

    Comments

    1. Kelly

      February 15, 2021 at 1:53 pm

      Hi there! Just cooking this recipe now and noticing that Leeks aren’t in the ingredient list 🙂 thought I’d let you know so you can update. Thanks for the recipe!

      Reply
    2. Janice

      February 15, 2021 at 5:00 pm

      No leeks and when is the bacon added back in?

      Reply
    3. Jeani

      October 27, 2022 at 7:59 am

      5 stars
      A delicious way to enjoy cauliflower. Easy to make and reheats well!

      Reply
    4. Maggie

      August 22, 2021 at 9:39 pm

      4 stars
      I sautéed the leeks with the other veggies. This recipe was really good and easy to make vegan.

      Reply

    Trackbacks

    1. How to Cook Cauliflower (6 Ways!) | Our Salty Kitchen says:
      February 12, 2021 at 1:01 pm

      […] Loaded Cauliflower Soup […]

      Reply
    2. Kid-Friendly Hamburger Soup (with VIDEO!) | Our Salty Kitchen says:
      March 4, 2021 at 12:33 pm

      […] Loaded Cauliflower Soup […]

      Reply
    3. How to Cut Cauliflower (Easy, No Mess!) | Our Salty Kitchen says:
      March 15, 2021 at 8:01 pm

      […] Loaded Cauliflower Soup […]

      Reply
    4. Cauliflower Hummus (Keto, Whole30) | Our Salty Kitchen says:
      March 15, 2021 at 8:09 pm

      […] Loaded Cauliflower Soup […]

      Reply
    5. #12: The “Whoaaa We’re Halfway There” Soup – Siobhan’s Soup Blog says:
      June 27, 2021 at 9:36 pm

      […] I chose this cauliflower soup recipe because it says “loaded” in the title. Not because it’s Keto or […]

      Reply
    6. 30+ Easy Quick Dinner Ideas - Saving & Simplicity says:
      July 29, 2021 at 6:09 pm

      […] Loaded Cauliflower Soup – Our Salty Kitchen […]

      Reply

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    Welcome to Our Salty Kitchen! We create real food for real people. Our whole foods recipes are seasonal, locally sourced, and simply prepared. Learn More! 

    Footer

    ABOUT US      CONTACT US      PRIVACY POLICY 

    A collage of publication logos that have featured recipes and photography from Our Salty Kitchen.

    Footer

    Privacy

    Privacy Policy

    Let's ConnecT

    • Facebook
    • Instagram
    • Pinterest

    About Us

    Contact

    Copyright © 2023 Our Salty Kitchen

    9.4K shares