A healthy, comforting blend that’s sure to warm you up from the inside out! This Keto Cauliflower Soup recipe is easy to make and ready on the table in just 40 minutes. Loaded with vegetables and using a lean protein like chicken it’s a great way to fill up on a cool night.
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This cauliflower soup is pure comfort food and the perfect dinner to warm up with on a cold day. Made with anti-inflammatory vegetables like cauliflower, celery, and onions and high in protein from shredded chicken, this soup is sure to fill you up.
Though it’s easy to make on the stove and comes together in about 40 minutes, it can also be made in the slow cooker for those busy days.
Jump to:
- Ingredients
- Substitutions and Variations on Cauliflower Chicken Soup
- How To Serve Cauliflower Soup With Carrots
- How To Make Keto Cauliflower Soup: Step-By-Step
- Expert Tips
- How To Make This Soup In The Slow Cooker
- Instant Pot Cauliflower Soup
- Storage
- Recipe Frequently Asked Questions
- Other Main Course Dishes To Love
- Keto Cauliflower Soup
Need a dairy-free option that’s a bit more healing? You can easily make this cauliflower soup with coconut milk like I do!
With so many options this soup recipe is going to be on rotation for you all winter long.
If you are looking for other soup recipes take a look at Lentil Soup with Sausage, Mediterranean White Bean Soup, or Spanish Gazpacho Recipe.
Ingredients
Ingredient Notes:
While the chicken is optional, I like adding in the extra protein. You can buy cooked rotisserie chicken and chop it up for this recipe. I like using the organic rotisserie chicken from Whole Foods as I know it doesn't have any added ingredients.
See the recipe card for quantities.
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Substitutions and Variations on Cauliflower Chicken Soup
- Milk - as mentioned, you can easily make this chicken soup a creamy, dairy-free blend by using coconut milk or a combination of coconut milk and almond milk. I use coconut milk only and it's delicious. If you would like to use whole milk, heavy cream, or other milk products they all work well in this recipe and it will become a keto cauliflower soup recipe.
- Olive oil - you can substitute bacon fat, tallow, avocado oil, or ghee in this recipe.
- Vegetable swap - you can easily add some frozen green peas, spinach, kale, or green beans to the soup as it’s simmering to get more vegetables into your bowl.
- Spices - if you want to adjust the flavor profile a bit, adding in some ground ginger, fresh thyme, turmeric, or red pepper flakes can add wonderful flavor.
- Spicy - top the soup with sriracha, chili crunch, harissa, or any other spicy condiment of choice.
- Toppings - top the soup with a drizzle of olive oil, a squeeze of lemon juice, cooked crispy bacon, green onions, sour cream, Greek yogurt, labneh, or other grated cheeses.
How To Serve Cauliflower Soup With Carrots
This easy cream of cauliflower soup recipe can be made as filling as you like it. Serve it with your favorite Homemade Pita Chips or baguette slices and top the soup with any of the following ideas:
- Shredded cheddar cheese
- Crumbled bacon
- Chives and more (see the variations above)
How To Make Keto Cauliflower Soup: Step-By-Step
Step 1: In a large soup pot over medium heat, saute the onions, carrots, and celery in oil until the onions are soft and translucent, about 8 minutes.
Step 2: Add the remaining ingredients except the chicken, milk, and cheese (if using).
Bring the soup to a boil and simmer for 30 minutes until the cauliflower is tender.
Step 3: Stir in the milk and use an immersion blender or stick blender to pulse until the soup is smooth and creamy.
Step 4: Mix in the already-cooked rotisserie chicken and cheese. Serve.
Hint: Personally this soup is so easy on the stovetop that I don't use the other methods. However, this is the Instant Pot that I use and love, which has both a slow cooker setting and pressure settings for cooking fast.
Expert Tips
Any vegetable or chicken broth/stock will work for this soup. Either use a homemade broth you have on hand for maximum nourishment or a pre-made store-bought blend. I use Keto Bone Broth for maximum nutrition.
You can use a regular blender and process the soup in batches making sure to raise the lid of the blender frequently to let the steam escape.
Enjoy this soup as creamy or chunky as you like based on how much you blend it.
How To Make This Soup In The Slow Cooker
- In a saute pan, heat the olive oil.
- Saute the onions, carrots, and celery until the onions are translucent, about 8 minutes.
- Add all of the ingredients into the slow cooker, except the chicken, milk, and cheese.
- Set the slow cooker to 6 hours on high or 8 hours on low.
- Once cooked, stir in the milk. Use an immersion blender or regular blender to make the soup smooth. Stir in the chicken and cheese. Serve.
Instant Pot Cauliflower Soup
- Set the Instant Pot to saute mode for 15 minutes. Heat the olive oil.
- Saute the onions, carrots, and celery until the onions are translucent, about 8 minutes. Turn off the saute mode. Scrape the bottom to get any food off of the pot.
- Pour in the rest of the ingredients except the milk, chicken and cheese.
- Seal the Instant Pot and pressure cook for 10 minutes on high pressure.
- Manually release the pressure when the timer goes off.
- Stir in the milk. Use an immersion blender or regular blender to make the soup smooth. Stir in the chicken and cheese. Serve.
Storage
Store this healthy creamy cauliflower soup in an airtight container in the refrigerator for up to 3 days. To reheat it, you can microwave it in intervals stirring between them, or on low on the stove.
It will thicken in the fridge so you may want to add a dash more chicken broth or even water when reheating.
You can freeze the soup in freezer-safe storage containers once it’s cooled. It will last up to 3 months frozen. To enjoy it, let it thaw in the fridge overnight before reheating it.
Recipe Frequently Asked Questions
While most recipes call for using flour as a thickener, in this recipe you will be blending the vegetables. By blending the vegetables with the milk you will create a creamy and thick cauliflower soup.
Cauliflower can become bitter when it’s overcooked or not seasoned well. Cook the cauliflower until just tender and ensure your soup is seasoned to taste with salt, pepper, and herbs.
Other Main Course Dishes To Love
On chilly nights in the winter, this velvety soup is an easy low carb diet recipe to serve. With simple ingredients and a creamy texture, it has quickly become a favorite way to make a healthy cauliflower soup.
Did you try this recipe? I would love to hear about it! Scroll down to the comment section and leave a ⭐️ rating and review. Share it on Facebook, Instagram, or Pinterest!
xoxoxo
Keto Cauliflower Soup
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Equipment
- 1 Pressure Cooker if you prefer to use
- 1 Blender if you don't have an immersion blender
Ingredients
- 2 tablespoon olive oil
- 1 c onions diced
- 1 c carrots diced
- ½ c celery diced
- 6 c cauliflower florets
- 4 c chicken broth or vegetable broth
- 1 teaspoon garlic powder
- ½ c fresh parsley coarsely chopped, or 1 t dried
- 3-4 sprigs rosemary or ½ t dried rosemary
- ½ teaspoon kosher salt
- ½ teaspoon black pepper ground
- 2 c milk of choice dairy or non-dairy at room temperature (I use coconut milk)
- 1 c cheddar cheese shredded
Instructions
Stovetop Directions
- In a large soup pot over medium heat, saute the onions, carrots, and celery in oil until the onions are soft and translucent, about 8 minutes.
- Add the remaining ingredients except the chicken, milk, and cheese (if using).
- Bring the soup to a boil and simmer for 30 minutes until the cauliflower is tender.
- Stir in the milk and use an immersion blender or stick blender to pulse until the soup is smooth and creamy.
- Mix in the chicken and cheese. Serve.
Slow Cooker Directions
- In a saute pan, heat the olive oil. Saute the onions, carrots, and celery until the onions are translucent, about 8 minutes.
- Add all of the ingredients into the slow cooker, except the chicken, milk, and cheese.
- Set the slow cooker to 6 hours on high or 8 hours on low.
- Once cooked, stir in the milk. Use an immersion blender or regular blender to make the soup smooth.
- Stir in the chicken and cheese. Serve.
Instant Pot Directions
- Set the Instant Pot to saute mode for 15 minutes. Heat the olive oil.
- Saute the onions, carrots, and celery until the onions are translucent, about 8 minutes. Turn off the saute mode. Scrape the bottom to get any food off of the pot.
- Pour in the rest of the ingredients except the milk, chicken and cheese.
- Seal the Instant Pot and pressure cook for 10 minutes on high pressure.
- Manually release the pressure when the timer goes off.
- Stir in the milk. Use an immersion blender or regular blender to make the soup smooth.
- Stir in the chicken and cheese. Serve.
Anonymous says
This was delicious!