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Are you also searching for a delectable low-carb soup? Are you on a keto diet and looking for soup? Low-Carb Loaded Cauliflower Soup is the recipe you should turn to. This dish is delicious, creamy, and packed with everything a loaded soup should have, except all the carbs! Starting with roasted cauliflower, adding cheddar cheese and crispy bacon, this soup will make you feel satisfied whether it’s a cold supper or a light lunch.
My Personal Experience
I was on the hunt for a comforting soup that still fit my keto lifestyle, and this Low-Carb Loaded Cauliflower Soup was a total game-changer! It tastes just like a creamy, loaded potato soup, but without all the carbs. The first time I made it, my whole family loved it—even the non-keto eaters! Roasting the cauliflower really brings out the flavor, and the crispy bacon and cheddar give it the perfect finishing touch. I love how filling and satisfying this soup is. It’s also super easy to make, and you probably have all the ingredients in your fridge already. Trust me, this one’s a keeper!
Why You’ll Love This Low-Carb Loaded Cauliflower Soup
• Keto-Friendly – Cauliflower is an excellent low-carb substitute for potatoes.
• Creamy & Rich – The cream and cheese create a comforting, velvety texture.
• Full of Flavor – Bacon, cheddar, and sour cream make this soup a savory treat.
• Quick & Easy – With only 10 minutes of prep and 20 minutes of cook time, it’s perfect for busy weeknights.
• Low-Carb Comfort Food – It satisfies your cravings for creamy soups without the carbs!
Ingredients & Substitutions
• Cauliflower – Use a large head of cauliflower, cut into florets. You can also use pre-cut cauliflower florets for convenience.
• Bacon – Adds great flavor and crunch to the soup. You can substitute turkey bacon if you prefer a leaner option.
• Onion – White or yellow onions work best for this recipe, but you can also substitute shallots for a milder taste.
• Garlic – Fresh garlic adds a savory depth. You can substitute with 1/4 teaspoon garlic powder if fresh garlic is unavailable.
• Chicken Broth – Chicken broth gives richness, but vegetable broth can be used for a vegetarian version.
• Whipping Cream – Adds creaminess. If you’re looking for a lighter option, half-and-half or coconut cream can be used as a substitute.
• Cheddar Cheese – Freshly shredded cheddar cheese is ideal, but pre-shredded cheese can also work. You can use other cheeses like Monterey Jack or Gouda.
• Sour Cream – Adds a tangy creaminess. Greek yogurt can be used as a lower-carb alternative.
• Chives – Adds fresh flavor as a garnish, but chopped green onions or parsley work well too.
• Salt and Pepper – Season to taste. You can also add a pinch of cayenne for some heat.
Instructions:
Roast the Cauliflower: Preheat the oven to 400°F (200°C). In a mixing bowl, combine the cauliflower with olive oil, salt, and pepper. Spread evenly on a baking sheet in a single layer. Roast for 25-30 minutes until the cauliflower becomes tender and browned, flipping halfway through.
Cook the Bacon: While the cauliflower roasts, cook the bacon in a pot over medium heat until crispy. Remove the bacon pieces with a fork and set aside, leaving the fat in the pot.
Sauté the Vegetables: In the same pot, add the onions and sauté for 5-7 minutes. Add the garlic and cook for another minute.
Simmer the Soup: Add the roasted cauliflower and chicken broth to the pot. Reduce heat and simmer for about 10 minutes to combine flavors.
Working with the Recipe: If you prefer more texture, do not fully blend the cauliflower. For a smooth and creamy soup, blend it fully.
Additional Serving Suggestions: Top with extra shredded cheese, chives, or even jalapeños for a flavorful garnish.
Tools You’ll Need
• Baking Sheet – For roasting the cauliflower.
• Large Pot – For making the soup.
• Wooden Spoon – To stir the soup as it simmers.
• Immersion Blender (Optional) – For a smoother texture. Alternatively, you can blend the soup in a regular blender in batches.
Why Cauliflower is Perfect for People on a Ketogenic Diet
Cauliflower is able to complement a keto diet because of it being low in carbs and high in nutrients. Cauliflower is also a great source of fiber, vitamins C, and K, and has antioxidants which are important for one’s health. Foods like these adopt cauliflower as an integral filling vegetable which has a starchy consistency making it suitable for soups, casseroles and even such carb-free cooked ‘mashed potatoes’.
Nutritional Benefits of this Soup
Low in Carbs: About 5g of net carbs per serving, ideal for ketogenic or low-carb diets.
High in Healthy Fats: Bacon, cheese, and cream make it a high-fat meal, perfect for those on the keto diet.
Rich in Protein: Bacon, cheese, and broth add protein, essential for muscle preservation and to boost satiety.
Tips for the Best Low-Carb Loaded Cauliflower Soup
• Roast the Cauliflower – Roasting the cauliflower before adding it to the soup brings out its natural sweetness and adds a nice depth of flavor. Don’t skip this step!
• Adjust the Creaminess – If you prefer a thicker soup, blend the cauliflower completely. If you like more texture, leave some chunks of cauliflower.
• Spice it Up – Add a pinch of cayenne or red pepper flakes for some extra heat!
• Use Fresh Cheese – Freshly shredded cheese melts better and helps thicken the soup.
Storage Instructions
• Store – Place the soup in an airtight container and store in the fridge for up to 4 days.
• Meal Prep – This soup makes an excellent make-ahead meal. You can prepare it ahead of time and reheat when needed.
• Reheat – Heat leftovers on the stovetop over low heat, stirring occasionally, until hot.
• Freeze – This soup freezes well for up to 2 months. Let it cool completely, then transfer to a freezer-safe container. To reheat, thaw overnight in the fridge and warm on the stovetop.
Make-Ahead Option
This Low-Carb Loaded Cauliflower Soup is suitable for meal prep. It can be refrigerated for about four days or frozen for up to sixty days. To reheat, place in a pot on low heat, stirring occasionally until piping hot.
Total Calories
380 per serving
Nutritional Information (per serving):
• Total Carbs: 7g
• Fiber: 2g
• Net Carbs: 5g
• Sugar: 3g
• Protein: 14g
• Fat: 31g
Low-Carb Loaded Cauliflower Soup Recipe
Equipment
- Baking Sheet
- Large Pot
- Wooden spoon
- Immersion Blender (optional)
Ingredients
- 1 large head of cauliflower, cut into florets
- 4 slices bacon diced
- 1 medium onion chopped
- 2 garlic cloved crushed
- 4 cups chicken broth
- 1 cup whipping cream
- 1 1/2 shredded cheddar cheese
- 1/4 cup sour cream
- Salt and pepper to taste
- 1/4 cup chopped chives or green onions for garnish
Instructions
- Preheat the oven to 400°F (200°C).
- Toss the cauliflower florets with olive oil, salt, and pepper. Spread on a baking sheet in a single layer.
- Roast the cauliflower for 25-30 minutes, turning halfway, until tender and browned.
- In a large pot, cook the diced bacon over medium heat until crispy, then remove and set aside, leaving the fat in the pot.
- Add the onion to the pot and cook for 5-7 minutes until softened.
- Add the garlic and cook for an additional 1 minute.
- Add the roasted cauliflower and chicken broth to the pot. Bring to a simmer and cook for 10 minutes.
- Use an immersion blender to blend the soup to your desired consistency.
- Stir in the whipping cream, shredded cheddar cheese, and sour cream.
- Season with salt and pepper to taste.
- Garnish with crispy bacon and chives before serving.
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