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Low Carb Cauliflower Soup - Thick, Rich, and Creamy!

Updated on January 22, 2014
Low Carb Cauliflower Soup - rich and tasty!
Low Carb Cauliflower Soup - rich and tasty! | Source

Low Carb Dieting

I’m creating a whole new batch of low carb recipes. I went sort of crazy over Halloween, Thanksgiving, and Christmas, and I gained back half of the weight I’d lost. I was pretty upset when I got up the nerve to get on the scales. I’d lost seventy pounds over the course of about nine months, and in just two months or so, I’d gained thirty-five pounds of the seventy back. How? By pigging out on cakes, candies, pies, cornbread stuffing, yeast rolls, corn casserole, and all the goodies associated with the ubiquitous Christmas parties. When January first arrived, I was ready to get back on my low carb diet. Today is January 20th, and I’m happy to report that I’ve lost twenty pounds! That’s twenty pounds in twenty days, and I did it by low carb dieting and walking.

I used a cup of thick, cooked cauliflower puree, so I didn't need to use flour as a thickener.
I used a cup of thick, cooked cauliflower puree, so I didn't need to use flour as a thickener. | Source

Low Carb Recipes

I’m a foodie, so if food doesn’t taste good to me, I don’t want to eat it. Or, if I do force myself to eat it, I find that I’m still craving something tasty and satisfying. In light of that, why waste my time on tasteless, boring low carb recipes?

Believe me when I tell you I do a lot of experimenting in my kitchen. I’ll get an idea for a recipe, and I’ll try different ways of making it until I find the one that tastes the best. This homemade soup recipe is no exception. It’s rich, creamy, cheesy, and delicious. It’s amazingly hearty, too. I had two bowls of this soup for lunch today and was very full. In fact, I couldn’t finish the second bowl.

Low Carb Ingredients

Let’s talk about the soup ingredients. Cauliflower is a low carb vegetable, and it’s also very healthy. A cup has about six grams of carbs, but about three of those grams are in the form of indigestible fiber. That leaves a net carb count of three grams for the cauliflower.

The heavy whipping cream has less than one carb gram per tablespoon, and I used four tablespoons, which is ¼ cup.

The milk I used has three grams of carbohydrates per quarter cup. To cut the carb count to an even lower amount, you could use a low carb milk product.

¼ cup onion has four carb grams, one of which is fiber, so the net carb count for the onion is three grams.

The remaining ingredients, including the butter and cheese, do not contain any carbohydrates.

Let’s do the net carb math: three grams for the cauliflower, three grams for the whipping cream, three grams for the milk, and three grams for the onion. That’s a total of twelve grams of carbohydrates for the entire low carb recipe. The recipe makes two servings, and each serving has only six grams of carbohydrates.

Cauliflower Soup Recipes

If you search for cauliflower soup recipes, you’ll notice that almost all of them include flour in the list of ingredients. I’m trying not to eat flour at all. Of course, the flour in the recipes is used to thicken the soup. Obviously, I had to find some other way to make my soup thick. The cheese helped, and so did the way I handled the main ingredient, the cauliflower.

I cooked the raw cauliflower until it was very tender, by boiling it. You could also use frozen cauliflower. Once the cauliflower was soft, I drained it well and pureed it in the blender. Use a food processor, if you prefer. I then drained the puree on several layers of paper towels in order to remove most all the liquid.

The onion adds a lot of flavor.
The onion adds a lot of flavor. | Source
Cooking the garlic and parsley briefly in the butter will help release the flavors.
Cooking the garlic and parsley briefly in the butter will help release the flavors. | Source
The cheese is melted in the cream and butter.
The cheese is melted in the cream and butter. | Source

Rate my low carb soup recipe. Thanks!

5 stars from 3 ratings of Low Carb Cauliflower Soup

Cook Time

Prep time: 10 min
Cook time: 10 min
Ready in: 20 min
Yields: Makes 2 servings.


  • 2 tablesoons butter
  • 1/4 cup chopped or diced yellow onion
  • 1 teaspoon minced garlic
  • 1 teaspoon dried parsley, or 1 tablespoon fresh parsley
  • 1/4 cup heavy whipping cream
  • 1/4 cup shredded cheese, (cheddar, Colby, or jack)
  • 1 - 2 teaspoons powdered chicken bouillon
  • 1/2 cup hot water
  • 1 cup cooked cauliflower puree, well drained, (see instructions, above)
  • 1 teaspoon cayenne
  • salt and pepper, to taste
  • paprika


  1. In a heavy pot, melt butter over medium heat. Sauté onion until soft and clear. Add garlic and parsley and cook for one minute longer.
  2. Add cream and reduce heat to medium-low. Stir in shredded cheese. Continue stirring until cheese melts.
  3. Dissolve powdered chicken bouillon in hot water and stir into pot. Add cauliflower puree, cayenne, salt (if needed), and black pepper. Cook until soup is piping hot. If soup is too thick, thin with more hot water.
  4. Ladle cauliflower soup into mugs or small bowls and sprinkle with paprika.


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    • jcsteele profile image


      3 years ago from Florida

      I really got to make this because i love cauliflower and don't eat enough of it. I will let you know how it turned out. :)

    • bloggingvijay profile image


      3 years ago from india

      good one i will try this one habee nice article

    • VVanNess profile image

      Victoria Van Ness 

      4 years ago from Fountain, CO

      This looks and sounds delicious! Thank you for the amazing recipe. Voted up, useful and interesting!

    • Writer Fox profile image

      Writer Fox 

      4 years ago from the wadi near the little river

      This looks like a fabulous meal all by itself. I appreciate your detailed instructions and the photos. Voted up!

    • randomcreative profile image

      Rose Clearfield 

      4 years ago from Milwaukee, Wisconsin

      The soup sounds amazing! You won't miss the carbs at all. Perfect (healthy!) comfort food for cold weather. Thanks for sharing.

    • Kalmiya profile image


      4 years ago from North America

      Cauliflower is a very healthy vegetable and can be used to make a lighter version of mashed potatoes too. Just mash half cauliflower with half potatoes and some herbs. Best to you on your efforts!

    • janiek13 profile image

      Mary Krenz 

      4 years ago from Florida's Space Coast

      wow, that looks yummy, posted it to Facebook for my friends to share, hope you don't mind...

    • Mekenzie profile image

      Susan Ream 

      4 years ago from Michigan

      This sounds incredibly delicious. I have made cauliflower soup which used flour to get the creamy texture - I am excited to try the cauliflower puree instead.

      Thank you for sharing Habee and congrats on the weight loss - I could lose a few myself!


    • carrie Lee Night profile image

      Carrie Lee Night 

      4 years ago from Northeast United States

      Habee: Thank you for donating a recipe to hubpages. Sounds good on a day like this. Will have to try it sometime. Yum Yum. Have a great week :)

    • TurtleDog profile image


      4 years ago

      I never thought of making cauliflower soup. Something I wouldn't think of eating but gladly try. Thanks for the recipe.. voted up

    • profile image

      Successfull 1 

      4 years ago

      Oh Habee, I have to try this!

    • profile image


      4 years ago

      Hi Holle.

      This sounds great.

      Comes at a time when we are on weight loss meals, and this Cauliflower Soup is just up my street.

      Good photo's to explain things.

      LOL Ghaelach

    • MsDora profile image

      Dora Weithers 

      4 years ago from The Caribbean

      Congratulations on managing your weight successfully; and doing it with tasty food. Thank you for the recipe.

    • WillStarr profile image


      4 years ago from Phoenix, Arizona

      This sounds great, especially for carb watchers! Voted up.

    • Blond Logic profile image

      Mary Wickison 

      4 years ago from Brazil

      I should give this a try, my husband loves cauliflower. I have a friend who is on a low carb diet and is very pleased with the results as well.

      I'll pass this recipe on to her as well.


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