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!
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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!
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!
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.
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!
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!
Cheesy Cauliflower Soup
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
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.
Nutrition
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.
Marla says
This soup was easy to make and it was delicious
Jina says
Hi there! What size is one serving? A cup?
Lauren Vavala says
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
Kara says
The soup was so yummy! And as a bonus it was very filling. Thank you for the great recipe. Definitely a keeper.
Lauren Vavala says
Thanks Kara! Glad to hear it worked out for you!
– Lauren
Eden says
This soup was delicious! I added a little seasoned salt and nutmeg to give the flavor more depth.
Portia @ Obsessed by Portia says
This looks so good! Pinned for later!
ourlittleeverything says
Thanks Portia!
Tasha says
I love cauliflower! Never thought to try it out like this. I’ll have to try out the recipe this weekend.
Amanda says
Sounds interesting! I’m trying to get more into cauliflower so I’ll have to give this one a try 🙂
Agnes says
This looks like the perfect fall dish. So rich and comforting.
andrea says
Soup time is almost here:) I love all types of cheesy soups and this one looks delicious
ourlittleeverything says
Thanks Andrea! I hope soup weather gets here SOON!
candy says
Getting to be soup season around here, will be trying this new soup for my family.
Lana | Lifestyle Queen Bee says
My husband loves cauliflower so I’ll have to make this once the weather starts to cool off (too hot to eat soup now!) 🙂
ourlittleeverything says
Thanks Lana – I hope he likes it! My bf keeps our house so cold, I can eat soup year round lol
Gunjan says
Perfect timing. I was thinking about soup today and you got me. I am trying this in my kitchen today. Thanks for sharing.
ourlittleeverything says
Thanks Gunjan!
Portia @ Obsessed by Portia says
This looks so good! Pinned for later 🙂
ourlittleeverything says
Thank you Portia!
Clare Speer says
Looks very appetizing and healthy! Must try soon!
ourlittleeverything says
Thanks!
Eli says
1 large head of cauliflower equals how much pre riced?
Lauren says
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
Joanns says
I love soup, especially in the upcoming fall months. I am really into subbing cauliflower for potatoes right now. Great recipe!
ourlittleeverything says
Me too! Thanks for stopping by!
kali says
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/
ourlittleeverything says
I know…I LOVE potatoes, but unfortunately cant have them often. Thankfully cauliflower makes a great sub!
Jessica Bradshaw says
This looks fantastic. I can’t wait until winter to try this. It sounds so warm and yummy. 🙂
ourlittleeverything says
Thanks Jessica!
John says
I love this idea! I bet this is delicious. Im adding it to my shopping list this week.
ourlittleeverything says
Thanks John!
Rae says
Where was this recipe when my father dropped off an entire flat of cauliflower?! Yum! Saving this for the next cauliflower overload.
ourlittleeverything says
I’m jealous you had an entire flat of cauliflower! I use a ton!
Lauren says
Never tried cauliflower soup but the cheese factor tempts me to try! Thanks for sharing!
ourlittleeverything says
Cheese has that effect on me too! Haha!
Lauren says
This looks awesome.. I love soup and I am always looking for healthy, but filling options! Thanks for sharing!
ourlittleeverything says
Thanks Lauren!