Best Easy Loaded Cauliflower Soup Recipe

Loaded cauliflower soup is a lighter alternative to potato soup that's creamy, cheesy, and topped with bacon and chives. This lower-carb, vegetarian-base soup supports keto and calorie deficit goals while satisfying the whole family.

Cook 35 min Difficulty EASY 290 kcal
#keto #low carb #high protein
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Ingredients
Main ingredients
  • cauliflower 1 large head
  • yellow onion 1 medium
  • garlic 2 cloves
  • chicken broth 4 cups
  • cream cheese 4 oz
  • shredded cheddar cheese 1 cup
  • bacon 4 slices
  • fresh chives 2 tbsp
Seasonings/Sauce
  • olive oil 1 tbsp
  • kosher salt 0.5 tsp
  • black pepper 0.25 tsp
Nutrition summary
Carbohydrates 11 g 15%
Protein 14 g 20%
Fat 21 g 65%
Serving size 350g
Cooking steps
  1. 1

    Heat a large soup pot over medium heat and add olive oil. Once shimmering, sauté chopped onion for 3 minutes until translucent, then add minced garlic for 1 minute without browning.

  2. 2

    Add cauliflower florets to the pot and season with kosher salt and black pepper, stirring to coat evenly.

  3. 3

    Pour in chicken broth, bring to a boil, then reduce to a gentle simmer. Cover and cook for 15 minutes, until the cauliflower is very tender.

  4. 4

    Turn off the heat. Using an immersion blender, puree the soup directly in the pot until completely smooth. Stir in cream cheese and shredded cheddar, blending until melted and silky.

  5. 5

    Meanwhile, cook bacon in a separate skillet over medium heat until crisp. Drain on paper towels and crumble.

  6. 6

    Ladle the hot soup into bowls and top each with crumbled bacon and a generous sprinkle of fresh chives before serving.

Personalized Q&A
Q. What's the key ingredient in this loaded cauliflower soup?
Cauliflower is the key ingredient, forming the creamy, hearty base that defines the soup's flavor and texture while keeping it lighter in carbs than traditional potato soup.
Q. What cooking technique ensures the soup is ultra-creamy?
The creaminess comes from simmering the cauliflower until very soft, then thoroughly blending the soup with an immersion blender before stirring in the cream cheese and cheddar so they melt smoothly.
Q. How do you avoid a grainy or lumpy soup texture?
To prevent graininess, ensure the cauliflower is fully tender before blending, take time to puree thoroughly, and make sure the cream cheese and cheddar are at room temperature before adding so they incorporate easily.
Q. How many calories and macronutrients are in a serving?
Each 350g serving contains approximately 290 kcal, 11g carbohydrates (15%), 14g protein (20%), and 21g fat (65%), making it a satisfying but lighter meal option.
Q. Can this soup support a keto or low carb diet?
Yes, this soup is both keto and low carb-friendly, with only 11g carbohydrates per serving and a high fat ratio, ideal for those limiting daily carb intake.
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