Cauliflower Soup

I’m still holding onto cooler weather with a death grasp. Do not leave me, comfortable temperature! I need you! I have one more comforting soup recipe to share with you guys today to enjoy before it starts to warm up!

I love potato soup so much, but potatoes are obviously high in carbs, so I’ve been trying to limit eating them. In the low carb world, cauliflower can be a great substitute for potatoes, rice, or even as flour! So I decided to turn my favorite Easy Potato Soup recipe into a lower carb version using cauliflower.

Cauliflower Soup

I was really pleased with how this soup came out. I felt like I was eating potato soup so it did the trick for me! The base of this recipe is quite simple and you can really try a variety of spices and add-ins. I did more of a loaded baked potato-style soup with crumbled bacon, green onion, and cheddar cheese. But, I was also thinking a Tuscan bean version would be super yummy with white beans and spinach or kale. So, my point is, you can easily experiment with this easy and filling low-carb soup!

Cauliflower Soup

Cauliflower Soup
Yield: 4-6 servings

Cauliflower Soup

Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes

This Creamy Cauliflower Soup is the perfect low-carb alternative to potato soup!


  • 2 tablespoons olive oil
  • 1 small medium yellow onion, chopped
  • salt and pepper to taste
  • 1 cup carrots, chopped
  • 1 cup celery, chopped
  • 1 large head cauliflower, chopped
  • about 6 cups low sodium chicken (or veggie broth)
  • 2 tablespoons all-purpose flour
  • 3/4 cup milk
  • 1/2 teaspoon garlic powder
  • shredded cheddar cheese, bacon, chives, green onion (for garnish)


  1. Heat the olive oil over medium heat in a large soup pot. Add the onion, celery, and the carrots and cook for about 5 minutes to allow the veggies to cook a bit, stirring ocassionally. Then add in the chopped cauliflower, season with salt and pepper, and continue cooking for another 5 minutes or so. Pour the chicken broth into the pot followed by the milk and flour mixture. Stir to combine.
  2. Allow the soup mixture to simmer until the cauliflower is tender (about 10-15 minutes). Use an immersion blender to blend the soup until smooth. You can leave some cauliflower chunks if desired. Feel free to adjust amount of broth until soup reaches desired thickness. If you do not have an immersion blender, carefully pour about half of the soup and add to a blender (I recommend removing the very top smaller lid to allow heat to escape, otherwise you might have a big mess on your hands!). Blend the mixture until smooth and pour into a bowl or another pot. Repeat with the remaining soup. Pour the puree back into the soup pot and stir to combine.
  3. Whisk together the milk and flour in a bowl and add to the soup along with the garlic powder and additional salt and pepper to taste. Let the soup simmer on low for another 5-10 minutes. Sprinkle with the cooked bacon, cheese, and chives or sliced green onion, or whatever you want!

Nutrition Information:



Serving Size:


Amount Per Serving: Calories: 204Total Fat: 7gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 5gCholesterol: 38mgSodium: 750mgCarbohydrates: 16gFiber: 5gSugar: 8gProtein: 22g

Cauliflower Soup