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Cheesy Cauliflower Soup

· Updated on 1/21/19 Gluten Free

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Cheesy Cauliflower Soup is an easy-to-make, delicious low-carb recipe!  This cheesy soup is also gluten free!

Low Carb Cheesy Cauliflower Soup in 2 orange wooden bowls with 2 spoons and a small red bowl of bacon on a wood backdrop

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Cauliflower has become super popular as a low carb alternative to potatoes, bread, and even pizza crusts!  Seriously, you can find just about anything made with cauliflower these days!  If you’ve jumped around this blog at all yet, you will see that I use it a lot.  I love the taste, but I also use it often to create low carb and/or keto versions of recipes that typically use potatoes. Overall, I have been pretty happy with the results.

I have a few soup recipes that use cauliflower as the base. This particular recipe for Cheesy Cauliflower Soup is designed as an alternative to a cheesy potato soup.  Personally, I think cauliflower should get more credit than as just a stand in for potatoes for those of us looking for low carb solutions.  This soup is really delicious!  I make a big batch and freeze it in individual containers so I always have a quick lunch on hand when I need it!

Low Carb Cheesy Cauliflower Soup in 2 Bowls with a spoon and blue napkin

It can be modified in a thousand different ways. This recipe, as written, is vegetarian, low-carb, and gluten free. All without sacrificing taste or texture!  For all of you meat lovers out there, go ahead and mix in some bacon, or sprinkle it on top.  You can also easily swap out the vegetable stock for chicken stock if that’s what you keep on hand in your pantry as well.

So, cauliflowers lovers this Cheesy Cauliflower Soup is for you!  Low-carb dieters…you too!  Vegetarians!  Gluten-free friends!  It’s for all of you!

How to Make Cheesy Cauliflower Soup

Prep!

Riced Cauliflower in a Food Processor Bowl

Rice or grate the cauliflower, mince the garlic, dice the shallot (or onion), and shred the cheddar cheese. Have all of your other ingredients out and ready to go!

Create!

Shallot and Garlic Cooking in a Stock Pot

In a large stock pot, heat the olive oil over medium heat. Add garlic and shallot, and cook until fragrant and just softened, about 1-2 minutes.

Add the cauliflower and water and cover to steam the cauliflower until tender, stirring occasionally for 5-7 minutes.

Once the cauliflower is tender, add the vegetable stock to the pot along with the milk. Increase the heat and bring to a boil.

Lower the heat and simmer for 5 minutes.

Adding Shredded Cheese to the Soup

Turn off the heat and gradually mix in the cheddar cheese stirring until smooth.

Taste and season with salt and pepper, as needed.

You can either serve the soup as is, with a bit of texture to it, or blend it to create a smoother, more velvety texture. It’s delicious either way!

Present!

Low Carb Cheesy Cauliflower Soup in 2 wood bowls with 2 spoons. One bowl of soup has bacon on top.

Serve hot, topped with extra cheese and scallions if desired. If your not vegetarian, some crumbled bacon on top is the way to go!

Enjoy!

Tips and Techniques

  • Save time by purchasing already riced cauliflower from the produce section of your local grocery store (frozen is not recommended).
  • Use unsalted vegetable stock to control the amount of salt yourself.
  • It is strongly recommended to shred the cheddar cheese from a block. Bagged shredded cheddar cheese contains anti-caking agents that don’t melt as well and will give your soup a grittier texture.
  • Puree the soup with an immersion blender or in a stand blender if a smoother texture is desired.
  • This Cheesy Cauliflower soup can be frozen in individual containers for quick meals!

 

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5 from 1 vote
Low Carb Cheesy Cauliflower Soup in 2 Bowls with a spoon and blue napkin
Print
Cheesy Cauliflower Soup
Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
 
A low-carb vegetarian alternative to the popular potato soup that can easily be made gluten free as well!
Course: Lunch, Main Dish
Cuisine: Gluten Free, Low Carb, Vegetarian
Servings: 6
Calories: 227 kcal
Author: Lauren
Ingredients
  • 1 Tablespoon extra virgin olive oil
  • 2 cloves garlic * minced
  • 1 shallot * or small white onion
  • salt and pepper
  • 1 large head cauliflower * grated
  • 2 Tablespoons water
  • 2 Cups vegetable stock * use Gluten Free if needed
  • 2 Cups unsweetened almond milk * can use dairy
  • 8 ounces cheddar cheese * grated
US Customary - Metric
Instructions

  1. In a large stock pot, heat the olive oil over medium heat. Add garlic and shallot and  cook until fragrant and softened, about 1-2 minutes.

  2. Add the cauliflower and water. Cover and steam the cauliflower until tender, stirring occasionally for 5-7 minutes.

  3. Once the cauliflower is tender, add the vegetable stock to the pot along with the milk. Increase the heat and bring to a boil.

  4. Lower the heat back down and simmer for about 5 minutes.

  5. Turn off the heat and gradually mix in the cheddar cheese stirring until smooth. 

  6. Taste and season with salt and pepper as needed. 

  7.  Serve hot, topped with extra cheese, scallions and/or crumbled bacon, if desired.

Recipe Notes

Tips and Techniques

  • Save time by purchasing already riced cauliflower from the produce section of your local grocery store (frozen is not recommended).
  • Use unsalted vegetable stock to control the amount of salt yourself.
  • It is strongly recommended to shred the cheddar cheese from a block. Bagged shredded cheddar cheese contains anti-caking agents that don't melt as well and will give your soup a grittier texture. 
  • Puree the soup with an immersion blender or in a stand blender if a smoother texture is desired.
  • This Cheesy Cauliflower soup can be frozen in individual containers for quick meals!

** nutritional information is an estimate and will vary depending on the brands you use and any alterations you make to the recipe.

Nutrition Facts
Cheesy Cauliflower Soup
Amount Per Serving (1 serving)
Calories 227 Calories from Fat 144
% Daily Value*
Total Fat 16g 25%
Saturated Fat 8g 40%
Cholesterol 39mg 13%
Sodium 657mg 27%
Potassium 469mg 13%
Total Carbohydrates 9g 3%
Dietary Fiber 3g 12%
Sugars 1g
Protein 10g 20%
Vitamin A 10.9%
Vitamin C 113.1%
Calcium 40.4%
Iron 4.9%
* Percent Daily Values are based on a 2000 calorie diet.

This Low Carb Cheesy Cauliflower Soup recipe was originally published on January 6, 2016. Images and the recipe were updated in October 2018.

Cheesy Cauliflower Soup - a tasty cheesy go-to alternative to potato soup! This was such an easy recipe to make and a really delicious low carb soup! Perfect for this time of year! | #lowcarb #cauliflowersoup

Comments

  8. My husband loves cauliflower so I’ll have to make this once the weather starts to cool off (too hot to eat soup now!) 🙂

    Reply

    • Thanks Lana – I hope he likes it! My bf keeps our house so cold, I can eat soup year round lol

      Reply

  9. Perfect timing. I was thinking about soup today and you got me. I am trying this in my kitchen today. Thanks for sharing.

    Reply

  12. I love soup, especially in the upcoming fall months. I am really into subbing cauliflower for potatoes right now. Great recipe!

    Reply

    • I know…I LOVE potatoes, but unfortunately cant have them often. Thankfully cauliflower makes a great sub!

      Reply

  16. Where was this recipe when my father dropped off an entire flat of cauliflower?! Yum! Saving this for the next cauliflower overload.

    Reply

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