If you’re craving the cozy comfort of potato soup—but want to stay low-carb—this Keto Cauliflower Soup with Cream Cheese will blow you away.
It’s rich, velvety, and full of cheesy flavor that makes every spoonful satisfying. Enjoy it as a hearty lunch or serve it beside your favorite protein for a balanced keto meal.
For the perfect finishing touch, sprinkle extra cheese, crispy bacon bits, and chopped chives on top. The result? A loaded cauliflower soup that’s as indulgent as it is guilt-free.
Why You’ll Love This Soup
Growing up in sunny Florida, soup wasn’t exactly a staple in my kitchen. That changed when I switched to a keto lifestyle. Suddenly, soups became my go-to solution for days when I just couldn’t face another heavy meat-based dish.
From Keto Mushroom Soup to Low-Carb Chicken Pot Pie Soup and Broccoli Cheddar Soup, my freezer is never without a few comforting options.
But lately, this Cauliflower Cheese Soup has been stealing the show. It delivers all the comfort of classic potato soup—without the carbs.
Once you make it, you’ll want to keep it on rotation.
Ingredients You’ll Need
Butter – Use high-quality butter for flavor and richness. If you’re dairy-free, olive oil is a fine substitute.
Cauliflower – Choose a firm, white cauliflower without dark spots. It should feel heavy and compact. For best freshness, store it in a plastic bag lined with paper towels in your fridge’s crisper drawer.
Onion – A white or yellow onion gives the best flavor balance. You can use red onion in a pinch, but it may slightly change the soup’s color.
Garlic – Fresh minced garlic brings depth and aroma. Adjust to your taste preference.
Thyme – Dried thyme works well, but if you have fresh, use about ½ tablespoon finely chopped.
Chicken Broth – Homemade broth adds incredible flavor and nutrients. You can use store-bought, but if you’ve got time, try making your own.
Cream Cheese – Go for full-fat cream cheese—it makes the soup extra creamy and smooth.
Cheese – A blend of sharp cheddar and smoked gouda gives a perfect balance of tang and smokiness. Feel free to mix it up with Swiss or gruyère.
Heavy Cream – For a lighter version, half-and-half or full-fat coconut milk can work too. Just keep in mind, the cream cheese is what gives the soup its thickness.
Tools You’ll Need
- Large pot or Dutch oven
- Immersion blender (or regular blender)
- Freezer-safe containers or Souper Cubes
Storage Tips
This soup keeps well in the fridge for about 3 days and can be frozen for up to 3 months.
To freeze, pour cooled soup into portioned containers, freeze solid, then transfer to freezer bags. When ready to eat, simply thaw and reheat on the stove.
How to Make Keto Cauliflower Soup
This low-carb soup comes together easily in under an hour.
Step 1: Sauté the Veggies
In a large pot, melt butter over low heat. Add the cauliflower florets, diced onion, minced garlic, and thyme. Cover and cook for about 5 minutes, stirring occasionally.
Step 2: Add the Broth
Pour in the chicken broth and bring it to a boil. Once boiling, reduce the heat to a gentle simmer. Cook uncovered for about 25–30 minutes, or until the cauliflower is fork-tender.
Step 3: Blend Until Smooth
Remove the pot from heat. Use an immersion blender to puree everything into a silky, smooth texture. (If using a regular blender, work in batches.)
Step 4: Add the Cheese and Cream
Return the pot to low heat. Add the cream cheese, cheddar, and gouda. Stir until melted and smooth.
Pour in the heavy cream, season with salt and pepper, and let it warm through.
Step 5: Garnish and Serve
Ladle the soup into bowls and top with your choice of crispy bacon, shredded cheese, and fresh chives.
Tips for Success
- Make it dairy-free: Use olive oil, coconut milk, and vegan cream cheese.
- Add extra flavor: A dash of smoked paprika or roasted garlic can elevate the taste.
- Make ahead: This soup reheats beautifully, making it perfect for meal prep.
Storing and Reheating
Refrigerate leftovers in an airtight container for up to 3 days. Reheat on the stovetop over medium heat or in the microwave in short intervals, stirring occasionally. Avoid boiling to prevent curdling.
Nutrition (Per Serving)
- Calories: 350
- Carbs: 9g
- Protein: 14g
- Fat: 30g
- Fiber: 2g
- Net Carbs: 7g
Final Thoughts
This Keto Cauliflower Soup with Cream Cheese is comfort food made smart. It’s thick, satisfying, and deeply flavorful without weighing you down.
Whether you’re on keto or just trying to eat cleaner, this soup delivers that “potato soup” nostalgia in a lighter, low-carb way.
Once you try it, don’t be surprised if it becomes your new go-to dinner on chilly nights.