Creamy Cauliflower Soup

May 4, 2020 at 7:00 AM
by Natalie

The perfect low-carb soup, yummy enough to serve for a party, a perfect side, or even a light meal. For extra depth of flavor, follow the instructions for roasting. But if you’re like me and pretty much ALWAYS short on time, my quick-saute method will be equally as tasty.

Serves 4 {Per Serving: 277 Cals. Protein: 5, Carbs: 17, Fat: 23}


  • 1 head cauliflower cut into florets
  • 3 tablespoons Olive Oil
  • Sea Salt
  • Onion
  • 3-4 Whole Garlic Cloves
  • 4 Cups Broth OR 4 tsp Broth concentrate + water
  • 2 tablespoons Butter


  • Lemon
  • Parmesan
  • Nutmeg
  • Fresh Herbs
  • Crumbled Bacon

Roasting Method

Place the cauliflower, garlic, and sliced onion on a roasting pan. Drizzle with olive oil and salt, and roast in the oven at 425 deg for 20-30 min, until fork tender.

Quick-Saute Method

In a large skillet, heat olive oil and add garlic and onion. Saute for 5 minutes until browned. Add cauliflower florets and salt. Stir until cauliflower is coated. Add 1 cup of water and place lid on top. Cook for 5 minutes, letting the cauliflower steam until fork tender.

Final Step - Blending

In a blender, add the veggies, broth OR broth concentrate + water. Add butter. Do not overfill the blender! Work in batches if necessary. If you choose to add lemon and nutmeg (a light punch of flavor, adding to the flavor layers of this soup), squeeze half a lemon in and ¼ teaspoon nutmeg. Blend until smooth.

Serve it and Garnish

Really good tasting just as is, however, garnishing this soup is half the fun, and a great way for your kids to enjoy it. We like to add parmesan, cracked pepper, cumbled bits of bacon, or thin slices of green onion. Enjoy!