This low carb roasted cauliflower soup is delicious and easy to make. It's a healthy low fat creamy tasting soup which doesn't contain any actual cream!
If you're looking for a low carb low fat cauliflower soup recipe then this tasty easy soup recipe is for you.
This low carb roasted cauliflower soup is also a suitable keto cauliflower soup, if you're following a keto diet or a low carb diet. Minus the homemade bread in the pictures, of course!
You can make this creamy soup in about an hour. If you don't have time to roast the cauliflower then an alternative cauliflower soup recipe would be my creamy cauliflower and cumin soup.
This creamy cauliflower soup has a creamy texture not from the addition of any actual calorie laden double cream but with low fat cream cheese instead.
Cauliflower is very healthy and also has a low carb content. Plus it's a great low cost ingredient too.
The rest of the ingredients used shouldn't be expensive for you either.
This low calorie cauliflower soup is low in calories at just 157 calories per serving.
Gluten free and vegetarian, this healthy soup takes just about an hour to make and makes a large soup pot full, enough for the whole family.
This is an excellent healthy cauliflower soup, the perfect comfort food for this soup season. Or indeed any time of the year!
Sometimes we enjoy this soup for our lunch.
But we also have this as a light starter / appetizer for our dinner too.
Whatever you choose, I hope you enjoy this recipe as much as we do and add it to your list of delicious soups!
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Ingredients
- Cauliflower Florets
- Olive Oil
- Salt
- Paprika
- Onion
- Garlic Cloves
- Vegetable Stock
- Low Fat Soft Cheese
- Salt And Freshly Ground Black Pepper
- Freshly Chopped Coriander (optional for garnish)
See recipe card for quantities.
Step By Step Instructions
Detailed instructions are in the recipe card below. But here is a quick step by step guide of how to make this low carb roasted cauliflower soup recipe:
Steps 1 & 2
- Preheat oven to 180C Fan.
- Place cauliflower into a large baking tray along with drizzle of olive oil, salt and paprika. Stir well.
Step 3
- Roast the cauliflower for about 20 minutes (cooking time may vary depending on your oven). Once al-dente remove from oven.
Step 4
- Whilst cauliflower is roasting. Sauté the onion and garlic in a large pot over a medium heat.
Step 5
- When cauliflower has roasted add it to the pan with vegetable stock.
Step 6
- Blitz the soup in a blender / food processor or use a stick blender then return to the pan. Bring soup back to a gentle simmer.
Step 7
- Stir in the soft cheese and stir the soup well to ensure all the cheese has melted.
Step 8
- Season to taste and then serve in bowls with the chopped coriander sprinkled over.
Substitutions
- Cauliflower Florets - the star of the show. No substitute!
- Olive Oil - vegetable oil is also fine.
- Salt
- Paprika - gives the recipe a mild smoky flavour. Leave out or use a little chilli powder instead.
- Onion
- Garlic Cloves
- Vegetable Stock / Vegetable Broth - you could use chicken stock intead.
- Low Fat Soft Cheese - full fat cheese is fine but will alter the nutritional label details. Use almond milk or coconut cream if you want a dairy free soup.
- Salt And Freshly Ground Black Pepper
- Freshly Chopped Coriander (optional for garnish)
Equipment
For This Creamy Roasted Cauliflower Soup Recipe You May Need….
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This is the measuring jug I use for all my recipes.
Great value for money it's high quality and easy to use.
A perfect measuring jug, easy to clean and suitable for oven and microwave use too!
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FAQ's
How Many Carbs Are In A Bowl Of Cauliflower Soup?
This cauliflower soup has 9g carbs per serving.
How To Store Roasted Cauliflower Soup?
The soup can be made ahead and stored in the fridge for 3 - 4 days maximum.
Can I Freeze This Soup?
Yes the soup can be transferred to an airtight container and frozen.
How Do You Reheat Cauliflower Soup?
Allow the soup to thaw overnight in the fridge. Reheat it on the stovetop or in the microwave.
More Popular Soup Recipes For You To Try
📋 Low Carb Roasted Cauliflower Soup Recipe
The following links and any links in the recipe card below are affiliate links.
This means that if you click on it and then buy that product I’ll get a small commission (at no extra cost to you of course).
If you do click through then thanks for being a part of Neil’s Healthy Meals!
Equipment
Ingredients
- 750 g cauliflower florets
- 2 tablespoon olive oil
- 1 teaspoon salt
- ¼ teaspoon paprika
- 1 diced onion
- 2 cloves garlic crushed
- 1 L vegetable stock
- 200 g low fat soft cheese
- Salt and freshly ground pepper
- 1 tablespoon freshly chopped coriander
Instructions
- Preheat oven to 180C Fan.
- Place cauliflower into a large baking tray. Drizzle 1 tablespoon of olive oil over then sprinkle with the salt and paprika. Stir well.
- Roast the cauliflower for about 20 minutes, turning halfway during cooking. Once al dente remove from oven.
- Whilst cauliflower bakes, gently heat the remaining oil in a large pan, add the onion and garlic and sauté for about 5 minutes.
- Add the cauliflower florets and vegetable stock. Bring to the boil then turn down to simmer for about 10 minutes.
- Blitz the soup in a blender or a food processor then return to the pan and bring it back to the boil then turn down to simmer.
- Stir in the soft cheese and continue stirring the soup well to ensure all the cheese has melted.
- Season to taste and then serve in bowls with the chopped coriander sprinkled over.
Nutrition
Nutrition Label
Nutritional information provided below is calculated using paid for online tools and the exact ingredients and quantities used above.
Rate The Recipe
If you’ve made this low calorie cauliflower soup recipe, or any other recipes on Neil's Healthy Meals, then please let me know.
I’d love to hear what you think of my recipe in the comments below and please do rate my recipe 5* if you like it! 🙂
angiesrecipes
Very creamy and tasty! I love that rustic loaf at the background too.
Neil
Thanks Angie. Yes this is a lovely creamy tasting soup. Perfect for a cold winters day like today. The bread I made was delicious too, but as I made this recipe "low carb" at the request of a subscriber I realised they couldn't have the bread. Ooops! So I wrote that in the post.
Chef Mimi
This sounds wonderful. I love that you roasted the cauliflower and also added paprika. Yum.
Neil
Thanks Mimi. Yeah, I felt the cauliflower was a bit bland without some spice added.
Michelle
Love how easy it is to make this cauliflower soup! My kids would love it!
Neil
It's a great soup to get kids to eat some veggies. And I think they'd love the cheesy taste too Michelle!
Sherry M
this sounds very delicious neil. I like to add a bit of evaporated milk to give it creaminess too. i like your idea of roasting the cauli first.
Neil
I'll have to try adding a bit of evaporated milk to it next time I make it Sherry. I'm intrigued by that! Thanks for your comment!
Raymund | angsarap.net
For something without cream, that looks creamy and I bet it will plus the roasting will help a lot with the flavours as it will give out its natural sweetness. Perfect for the cold weather now.
Neil
You're absolutely right there Raymund, roasting the cauliflower here makes all the difference and makes it taste nice and sweet in the soup. This is great soup for cold weather. Hope you are well and thanks for the comment!