When it’s cold and dark outside, don’t you just want to curl up in front of the fire with a bowl of hot soup and maybe a nice glass of red wine.

What could be better than ladling out a steaming hot bowl of low-carb cauliflower cheese soup, sprinkling over some fresh herbs and knowing that you are getting a low-carb meal that is also full of healthy vegetables.

This delicious low-carb cauliflower cheese soup uses only 5 ingredients and will be on your table in 30 minutes. It doesn’t get much easier than that.


Do your kids or partner, not like cauliflower?

The addition of cream cheese does a good job of disguising the cauliflower flavor and takes the taste to a whole new level.

Have you tried 10 Minute Cauliflower Rice or Low-Carb Creamy Cauliflower Mash? These recipes are also winners in the cauliflower disguising mission.


Take a look at these other flavor-packed soups you can also make in 30 minutes:

7 Easy Low-Carb Soups You Can Make in 30 Minutes

Easy Low Carb Cheeseburger Soup


How to make Cauliflower Cheese Soup

This recipe is so simple to make – start with around 500g of cauliflower or half a large head of cauliflower.

Start by sauteing the garlic in some olive oil, in a large saucepan.

Wash and break, or cut off the florets. I usually chop the florets in half as this helps them cook quicker.


Cutting the cauliflower into florets


Add the chicken stock or broth, the cream cheese and some salt and pepper and stir.

Now, you simply add the cauliflower to the liquid. The cauliflower should be mostly submerged. Give it a good stir and bring to the boil.

Once boiling point is reached, reduce the heat way down and let the soup simmer for around 20 minutes or until the cauliflower is cooked.

I test the cauliflower by sticking a sharp knife into the cauliflower. If it goes in easily, then it is cooked. If it is still a bit hard then cook for another 3-5 minutes.

Then, I get out my trusty handheld immersion blender and blend the soup.

If you don’t have one you can transfer the soup to a food processor or blender.

Whichever method you choose, be careful as the soup will be very hot.

Or, you could cut the cauliflower up into very small pieces and you will have a chunky style soup instead.

Serve the soup with a good grind of pepper and some fresh green herbs sprinkled on top – I like coriander or basil.


30 Minute Low-Carb Cauliflower Cheese Soup comes in at 10g of net carbs. Considering you are getting a good serving of fibrous vegetables in this soup – it’s a great low-carb healthy dinner option.


If you like soup, you will love this post:

7 Easy Low-Carb Soups You Can Make in 30 Minutes


You might also like these easy 30 minute dinner recipes:

Low-Carb Herb And Parmesan Crusted Fish With Lime Aioli

One Pan, 30 Minute – Chicken, Parmesan And Zoodle Skillet

30 Minute Low-Carb, Gluten-Free Meatballs

7 Day Low-Carb Diet 30 Minute Dinner Plan


30 Minute Low-Carb Cauliflower Cheese Soup

This delicious low-carb cauliflower cheese soup uses only 5 ingredients and will be on your table in 30 minutes. Perfect for busy weeknights with 10g of net carbs.

Course 30 Minute Meal, Appetizer, Soup
Cuisine Gluten-Free, Low-Carb
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4
Calories 297 kcal
Author Abbie Brooks



  1. Heat the olive oil in a large saucepan or pot over medium heat.

  2. Add the garlic and cook for 1-2 minutes, until fragrant.

  3. Add the chicken broth, cream cheese and cauliflower and stir well. Grind over some salt and pepper.

  4. Bring to the boil, then reduce the heat and simmer for 20 minutes or until cauliflower is tender.

  5. Blend the soup using an immersion blender or regular blender.

  6. Serve with a good grind of black pepper and fresh coriander or basil. Optional extra - drizzle over some extra virgin olive oil.

Recipe Notes

One serving is 1 1/3 cups.

Nutrition Facts
30 Minute Low-Carb Cauliflower Cheese Soup
Amount Per Serving (1.3 cups)
Calories 297 Calories from Fat 216
% Daily Value*
Total Fat 24g 37%
Saturated Fat 11g 55%
Cholesterol 62mg 21%
Sodium 293mg 12%
Potassium 681mg 19%
Total Carbohydrates 12g 4%
Dietary Fiber 2g 8%
Sugars 4g
Protein 10g 20%
Vitamin A 15.2%
Vitamin C 78.4%
Calcium 9.4%
Iron 7.1%
* Percent Daily Values are based on a 2000 calorie diet.

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This delicious low-carb cauliflower cheese soup uses only 5 ingredients and will be on your table in 30 minutes. Perfect for busy weeknights with 10g of net carbs. FOLLOW us for more 30 Minute Recipes. PIN & CLICK through to get the recipe!
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