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You are here: Home / Recipes / Soups / Cheesy Cauliflower Soup

Cheesy Cauliflower Soup

Published October 3, 2019. Last updated July 10, 2020 by Lauren Vavala

Thanks for sharing!

Cheesy Cauliflower Soup is an easy-to-make, delicious low-carb recipe! This keto friendly soup has only 6 net carbs per serving and is also gluten free!

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

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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 keto versions of recipes that I miss being able to eat.

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!

Why This Recipe Works

  • Cheesy Cauliflower Soup is low carb and gluten free. It’s perfectly suitable for those following a keto diet as well.
  • You can make this recipe really quickly. From start to finish, it takes just around 30 minutes to prepare.
  • This is a great recipe for keto meal prep and can be frozen for later use. Every fall I make a big batch and freeze it in individual containers so I always have a quick lunch on hand when I need it.

How to Make Cheesy Cauliflower Soup

Prep!

Riced Cauliflower in a Food Processor Bowl over a wood backdrop

Rice the cauliflower (you can follow the instructions in this post How to Rice Cauliflower, if needed), mince the garlic, dice the shallot (or onion).

Tip: save time by purchasing already riced cauliflower from the produce section of your local grocery store. Frozen cauliflower rice can be used, but it may cause the soup to be a little thinner.

Shred the cheddar cheese.

Tip: it is strongly recommended to shred the cheddar cheese from a block. Bagged shredded cheeses contain an anti-caking agent. This typically results in a cheese that doesn’t melt as well and will give your soup a grittier texture.

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 rice and water. Cover and 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.

Shredded Cheese being added to soup in a pot

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!

Cheesy Cauliflower Soup in 2 wood bowls with 2 spoons. One bowl of soup has bacon on top. over a wood backdrop

Serve hot, topped with extra cheese and scallions if desired.

If you’re not vegetarian, some crumbled bacon on top is the way to go!

Tips and Techniques for the Best Cheesy Cauliflower Soup

  • Save time by purchasing already riced cauliflower from the produce section of your local grocery store.
  • Shred the cheese from a block for the best melting and texture.
  • Use unsalted vegetable stock to control the amount of salt yourself.
  • You can puree the soup with an immersion blender or in a stand blender if a smoother texture is desired.
  • This recipe can be modified, as desired. As written, it is a vegetarian, low-carb, and gluten free soup. 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.

FAQ’s

  • How long does cauliflower soup last in the refrigerator? Store cauliflower soup in air-tight containers in the refrigerator and use within 4-5 days for the best results.
  • Can cauliflower soup be frozen? This Cheesy Cauliflower Soup can be frozen in individual containers for quick meals. It’s best to use within 6 months.

Other Low Carb Soup Recipes to Try

  • Low Carb Steak and Cauliflower Soup
  • Keto Broccoli Cheese Soup
  • White Cheddar Cauliflower Soup
  • Keto Taco Soup

Love this Cheesy Cauliflower Soup recipe? Follow me on Pinterest, Instagram, and Facebook for more!

Low Carb Cheesy Cauliflower Soup in 2 Bowls with a spoon and blue napkin on a wood background
Print

Cheesy Cauliflower Soup

Cheesy Cauliflower Soup is an easy-to-make, delicious low-carb recipe!  This keto friendly soup has only 6 net carbs per serving and is also gluten free!
Course Lunch, Main Dish
Cuisine American, Gluten Free, Low Carb, Vegetarian
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 6
Calories 227kcal
Author Lauren Harris

Ingredients

  • 1 tablespoon extra virgin olive oil
  • 2 cloves garlic * minced
  • 1 shallot * or small white onion
  • 5 cups cauliflower rice *from 1 large head of cauliflower
  • 2 tablespoons water
  • 2 cups vegetable stock * use gluten free if needed
  • 2 cups unsweetened almond milk * can use dairy milk, half-and-half or heavy cream
  • 8 ounces cheddar cheese * grated
  • salt and pepper * to taste
US Customary - Metric

Instructions

  • 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.
  • Add the cauliflower and water. Cover and 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 back down and simmer for about 5 minutes.
  • Turn off the heat and gradually mix in the cheddar cheese stirring until smooth. 
  • Taste and season with salt and pepper as needed. 
  •  Serve hot, topped with extra cheese, scallions and/or crumbled bacon, if desired.

Notes

Tips and Techniques for the Best Cheesy Cauliflower Soup

  • Save time by purchasing already riced cauliflower from the produce section of your local grocery store.
  • Shred the cheese from a block for the best melting and texture.
  • Use unsalted vegetable stock to control the amount of salt yourself.
  • You can puree the soup with an immersion blender or in a stand blender if a smoother texture is desired.
  • This recipe can be modified, as desired. As written, it is a vegetarian, low-carb, and gluten free soup. 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.

FAQ’s

  • How long does cauliflower soup last in the refrigerator? Store cauliflower soup in air-tight containers in the refrigerator and use within 4-5 days for the best results.
  • Can cauliflower soup be frozen? This Cheesy Cauliflower Soup can be frozen in individual containers for quick meals. It’s best to use within 6 months.
** Nutritional information is an estimate and may vary.

Nutrition

Serving: 1serving | Calories: 227kcal | Carbohydrates: 9g | Protein: 10g | Fat: 16g | Saturated Fat: 8g | Cholesterol: 39mg | Sodium: 657mg | Potassium: 469mg | Fiber: 3g | Sugar: 1g | Vitamin A: 545IU | Vitamin C: 93.3mg | Calcium: 404mg | Iron: 0.9mg

This Low Carb Cheesy Cauliflower Soup recipe was originally published on January 6, 2016. Images were updated in October 2018. More thorough instructions, tips, techniques, and FAQ’s were modified in October 2019.

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

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Filed Under: Gluten Free, Low Carb, Recipes, Soups

Comments

  1. Marla says

    January 13, 2023 at 6:48 pm

    This soup was easy to make and it was delicious

    Reply
  2. Jina says

    October 25, 2020 at 2:35 pm

    Hi there! What size is one serving? A cup?

    Reply
    • Lauren Vavala says

      October 25, 2020 at 4:33 pm

      Hi there Jina! It’s actually very hard to measure out an exact amount per serving. The nutritional calculations are done automatically based on the exact measurements in the recipe. If you take the total amount of soup you have and divide it into 6 equal portions each one is one serving.

      Hope this helps – Lauren

      Reply
  3. Kara says

    February 6, 2020 at 10:10 pm

    The soup was so yummy! And as a bonus it was very filling. Thank you for the great recipe. Definitely a keeper.

    Reply
    • Lauren Vavala says

      February 10, 2020 at 7:58 pm

      Thanks Kara! Glad to hear it worked out for you!

      – Lauren

      Reply
  4. Eden says

    November 1, 2017 at 2:21 am

    This soup was delicious! I added a little seasoned salt and nutmeg to give the flavor more depth.

    Reply
  5. Portia @ Obsessed by Portia says

    September 14, 2016 at 3:33 pm

    This looks so good! Pinned for later!

    Reply
    • ourlittleeverything says

      September 14, 2016 at 5:11 pm

      Thanks Portia!

      Reply
  6. Tasha says

    September 12, 2016 at 9:10 pm

    I love cauliflower! Never thought to try it out like this. I’ll have to try out the recipe this weekend.

    Reply
  7. Amanda says

    September 12, 2016 at 12:20 am

    Sounds interesting! I’m trying to get more into cauliflower so I’ll have to give this one a try 🙂

    Reply
  8. Agnes says

    September 11, 2016 at 10:51 pm

    This looks like the perfect fall dish. So rich and comforting.

    Reply
  9. andrea says

    September 11, 2016 at 12:09 pm

    Soup time is almost here:) I love all types of cheesy soups and this one looks delicious

    Reply
    • ourlittleeverything says

      September 11, 2016 at 6:16 pm

      Thanks Andrea! I hope soup weather gets here SOON!

      Reply
  10. candy says

    September 10, 2016 at 12:26 pm

    Getting to be soup season around here, will be trying this new soup for my family.

    Reply
  11. Lana | Lifestyle Queen Bee says

    July 15, 2016 at 12:15 pm

    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
    • ourlittleeverything says

      July 15, 2016 at 1:52 pm

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

      Reply
  12. Gunjan says

    July 15, 2016 at 11:07 am

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

    Reply
    • ourlittleeverything says

      July 15, 2016 at 1:54 pm

      Thanks Gunjan!

      Reply
  13. Portia @ Obsessed by Portia says

    July 15, 2016 at 12:36 am

    This looks so good! Pinned for later 🙂

    Reply
    • ourlittleeverything says

      July 15, 2016 at 6:49 am

      Thank you Portia!

      Reply
  14. Clare Speer says

    July 14, 2016 at 8:42 pm

    Looks very appetizing and healthy! Must try soon!

    Reply
    • ourlittleeverything says

      July 15, 2016 at 11:08 am

      Thanks!

      Reply
    • Eli says

      March 23, 2019 at 1:21 am

      1 large head of cauliflower equals how much pre riced?

      Reply
      • Lauren says

        March 23, 2019 at 1:14 pm

        Hi Eli! I’ve been trying to update my recipes to have measurements, but hadn’t gotten to this one yet. Typically 1 large head is about 4-5 cups. An exact measurement isn’t really needed as long as it’s close. Hope that helps. Lauren

        Reply
  15. Joanns says

    July 14, 2016 at 5:43 pm

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

    Reply
    • ourlittleeverything says

      July 15, 2016 at 11:17 am

      Me too! Thanks for stopping by!

      Reply
  16. kali says

    July 14, 2016 at 4:40 pm

    nothing better than cheese and cauliflower…expect maybe potato and cheese…but this is healthier… lol sounds good
    Xx
    Kali
    http://www.lovelaughexplore.com
    @love_laugh_explore
    https://www.facebook.com/lovelaughexplore/

    Reply
    • ourlittleeverything says

      July 15, 2016 at 11:18 am

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

      Reply
  17. Jessica Bradshaw says

    July 14, 2016 at 4:09 pm

    This looks fantastic. I can’t wait until winter to try this. It sounds so warm and yummy. 🙂

    Reply
    • ourlittleeverything says

      July 15, 2016 at 11:18 am

      Thanks Jessica!

      Reply
  18. John says

    July 14, 2016 at 2:26 pm

    I love this idea! I bet this is delicious. Im adding it to my shopping list this week.

    Reply
    • ourlittleeverything says

      July 14, 2016 at 4:08 pm

      Thanks John!

      Reply
  19. Rae says

    July 14, 2016 at 1:30 pm

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

    Reply
    • ourlittleeverything says

      July 14, 2016 at 4:08 pm

      I’m jealous you had an entire flat of cauliflower! I use a ton!

      Reply
  20. Lauren says

    July 14, 2016 at 11:06 am

    Never tried cauliflower soup but the cheese factor tempts me to try! Thanks for sharing!

    Reply
    • ourlittleeverything says

      July 14, 2016 at 4:07 pm

      Cheese has that effect on me too! Haha!

      Reply
  21. Lauren says

    July 14, 2016 at 10:34 am

    This looks awesome.. I love soup and I am always looking for healthy, but filling options! Thanks for sharing!

    Reply
    • ourlittleeverything says

      July 14, 2016 at 4:07 pm

      Thanks Lauren!

      Reply

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Welcome, I'm Lauren!

Delicious Little Bites is where I share all types of recipes from appetizers to desserts. You will also find plenty of keto, gluten free, and vegetarian recipes here to help you put a delicious meal on the table every night that the whole family will love! Read More...

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