A rich, creamy low‑carb cauliflower soup that’s ready in under 30 minutes. Packed with healthy fats and low in carbs, this soup feels indulgent while still being good for you.
I love cauliflower and have used it in so many ways over the years.
- I’ve roasted it and turned it into “popcorn.”
- I’ve pureed it into a mash that tricks people into thinking it’s mashed potatoes.
- I’ve added it to vibrant vegan curries for a satisfying dinner.
This Creamy Low Carb Cauliflower Soup, however, completely changed how I think about cauliflower. It delivers everything indulgent food should have:
- Flavor
- Creaminess
- Luxurious texture
- Cheesiness
- Bacon
Yes, bacon. It provides a smoky depth and the crispy bacon lardons act as a crunchy topping instead of croutons. The result is comforting, rich, and deeply satisfying.
No roasting is required for this recipe — it’s a true one‑pot soup. You render the bacon in the pot, sweat the aromatics in the same pot, simmer the cauliflower in cream, and puree everything right there. All in one pot, in under 30 minutes.
Both of my kids love this soup. They especially hoard the crispy bacon lardons, so if your family does the same, consider making extra for topping and snacking.
The Technique
- Rendering the bacon (cold pot technique): Add diced bacon to a cold, heavy pot. Starting cold helps the fat render slowly so the bacon crisps evenly. Cook over medium heat and stir occasionally. Watch carefully — once the bacon begins to brown it can burn quickly. Remove the crispy pieces with a slotted spoon and set aside. The rendered fat both flavors the soup and is useful for cooking the aromatics.
- Sweating the aromatics: Keep it simple so the bacon flavor shines. Use shallots and sweet onion, sweating them in the reserved bacon fat over low heat with the pot covered until softened and translucent. You can add carrots, celery, or garlic, but note colorful vegetables will change the soup’s color.
- Using heavy cream: Heavy cream keeps this recipe low in carbs and gives the soup a lush texture. To lighten it slightly while keeping carbs low, use half heavy cream and half water or broth. Do not use milk or half‑and‑half if you want to minimize carbs.
- Pureeing: A stick blender is ideal because you can puree the soup right in the pot. A countertop blender also works — just take care when blending hot liquids.
- Cheese: Cheese adds flavor and a silky finish. Mild Swiss, Jarlsberg, Parmesan, or white cheddar all work well. Choose what you prefer — each will produce a slightly different flavor profile but will still melt smoothly into the soup.
- Toppings: Crispy bacon lardons are essential. Finish with a drizzle of fruity olive oil and freshly cracked black pepper. Chopped chives or parsley make nice garnishes if desired.
The kids adored this soup — and the bacon lardons disappeared fast. If you want bacon left for the soup, cook extra.
Helpful Equipment for this Recipe
- A heavy Dutch oven or large, heavy pot
- Sharp knives
- Cutting board
- Rubber spatula
- Slotted spoon
- Hand (stick) blender or countertop blender
- Ladle
- Soup bowls
Please let me know how this recipe turns out for you in the comments!
Want more cauliflower recipes? Try cauliflower mash, one‑pot chickpea and cauliflower curry, chipotle lime roasted cauliflower, or garlic and parmesan roasted cauliflower.
Creamy Low Carb Cauliflower Soup
5 Stars
5 from 5 reviews
- Total Time: 30 minutes
- Yield: 8 servings
Ingredients
Scale
- 16 oz thick-cut bacon, diced
- 16 oz cauliflower florets (fresh or frozen)
- Fine sea salt, to taste
- 1 medium onion, roughly chopped
- 4 cups heavy cream
- ½ cup shredded mild Swiss cheese (or your preferred white cheese)
- Fruity olive oil, for garnish
- Freshly cracked black pepper, for garnish
Instructions
- Place the diced bacon in a heavy-bottomed pot. Start with the bacon and pot cold.
- While the bacon cooks, chop the onion and measure other ingredients.
- Render the bacon fat over medium heat, about 15 minutes, stirring occasionally. Remove the bacon once it browns and becomes crisp to avoid burning.
- Using a slotted spoon, transfer the crispy bacon to a bowl. Reserve about 2 tablespoons of the fat in the pot and discard or save the rest for another use.
- Add the chopped onion to the reserved fat. Season with a pinch of salt and sweat the onion over low heat, covered, until translucent and tender, about 5–10 minutes.
- Add the cauliflower to the pot and pour in the heavy cream. Bring to a gentle simmer and cook about 15 minutes until the cauliflower is very tender. Taste and adjust seasoning.
- Remove the pot from heat and puree the soup until smooth using a stick blender or a countertop blender (work carefully with hot liquids).
- Return the soup to low heat, whisk in the shredded cheese until fully melted and incorporated.
- Serve with a drizzle of fruity olive oil, the reserved bacon lardons, and freshly cracked black pepper. Garnish with chives or parsley if desired.
Notes
- Any melting cheese works: Swiss, Jarlsberg, Parmesan, white cheddar, or Monterey Jack are all good choices.
- To reduce richness while keeping carbs low, use half heavy cream and half broth. Avoid milk or half‑and‑half if you want to minimize lactose (carbs).
- Garnish with chopped chives or parsley if you like.
- Prep Time: 5 minutes
- Cook Time: 25 minutes
- Category: Soup
- Cuisine: American
Did you make this recipe? Please leave a comment below to tell me how it turned out.