2 bowls of Cauliflower Cheese Soup, sprinkled with herbs

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, Appetizers, Lunch, Soups
Cuisine American, Gluten-Free, Low-Carb, Vegetarian
Keyword cauliflower soup, keto soup, low carb cauliflower soup
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4
Calories 297kcal
Author Abbie Brooks



  • Heat the olive oil in a large saucepan or pot over medium heat.
  • Add the garlic and cook for 1-2 minutes, until fragrant.
  • Add the chicken broth, cream cheese and cauliflower and stir well. Grind over some salt and pepper.
  • Bring to the boil, then reduce the heat and simmer for 20 minutes or until cauliflower is tender.
  • Blend the soup using an immersion blender or regular blender.
  • Serve with a good grind of black pepper and fresh cilantro or basil. Optional extra - drizzle over some extra virgin olive oil.


One serving is 1 1/3 cups.


Serving: 1.3cups | Calories: 297kcal | Carbohydrates: 12g | Protein: 10g | Fat: 24g | Saturated Fat: 11g | Cholesterol: 62mg | Sodium: 293mg | Potassium: 681mg | Fiber: 2g | Sugar: 4g | Vitamin A: 760IU | Vitamin C: 64.7mg | Calcium: 94mg | Iron: 1.3mg