Low Carb Cauliflower Soup

Low Carb Cauliflower Soup

16 reviews, 4.5 star(s). 100% would make again

Ready in 45 minutes

Creamy and flavorful, this goes well with salad for a low carb lunch.


1 pound Cauliflower; one head
2 cups Vegetable broth; as required
1 cup Milk; I used 2%
1/4 teaspoon Tumeric
1/4 cup Potato flakes
1/2 cup Heavy cream
1/4 teaspoon Salt; to taste
1/2 teaspoon Black pepper; to taste
1/2 cup Spinach; chopped fine

Original recipe makes 10



Cut up cauliflower into medium (about 1 - 1 1/2 inch) chunks. Don't forget that the center core (except the very bottom) is edible also. Place in saucepan with the vegetable broth. You can use chicken broth if you wish but the dish won't be vegetarian then.

Cook the cauliflower until very tender (about 15 minutes) then move the broth and cauliflower to a food processor or (in smaller batches) a blender. Be sure to place a towel over the top of the blender. That way you won't get a bath in scalding hot broth if the top comes off while blending the hot liquid.

Pulse briefly to get things broken up then add the tumeric to give it a rich yellow color. Pulse a few more times and sprinkle in the potato flakes. These give the soup a smoother texture as the cauliflower can be a bit "grainy". Mix in the cream and possibly a bit more broth to adjust the thickness. Blend once more and season with salt & pepper.

Stir in spinach just prior to serving and garnish with a few shreds on top.

Each (app 3/4 cup ) serving contains an estimated:

Cals: 52, FatCals: 28, TotFat: 3g

SatFat: 2g, PolyFat: 0g, MonoFat: 1g

Chol: 10mg, Na: 380mg, K: 215mg

TotalCarbs: 5g, Fiber: 2g, Sugars: 2g

NetCarbs: 3g, Protein: 2g

If you prefer a spicier flavor add a dash of your favorite hot sauce to each cup.


I served this with a spinach salad and warm bacon dressing. We had home-made vegetable stock in the freezer that was low-salt. The commercial version might have more.

Verified by stevemur
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Calories Per Serving: 68 Get detailed nutrition information, including line-by-line nutrition insights?  Try BigOven Pro for Free for 14 days!

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Wilted Spinach Salad with Warm Bacon Dressing

I recommend pairing it with this recipe

"As suggested by Pete!" — stevemur stevemur

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Delicious!! I used chicken stock, a little garlic and onion. I didn't have potato flakes or turmeric. I used fat free Greek yogurt and a little cream and skim milk. Used my immersion blender and topped with sliced green onions. So good!!
meganmurray1 3y ago

Good basic recipe. Instead of milk I used light coconut milk, and instead of cream I used Greek yoghurt. Added about half a leek, used a whole potato, added coriander, and yum!
carolinamaldonado 3y ago

Great tasting, nutritious soup! I added a couple of small sweet potatoes in lieu of the potato flakes. My kids and husband gobbled it up!
kimawalker 3y ago

SO good! Didn't use the potato flakes, or the milk/cream. Used water and 1tblsp of sour cream instead. Texture was not as creamy (obviously) but the taste was delicious and it was super healthy!
Sofi20 4y ago

Mmmm...yum! I halved the cauliflower, doubled the spinach, and added 1 more cup of broth. Added the milk after pureeing everything. Looks like alien plasma but tastes divine!!
leahkenyon 4y ago

sara76 4y ago

Yummy! You won't be disappointed.
Pnopnopno 4y ago

Great photo, havent tried it yet but will soon, CCheryl
CCheryl 4y ago

I made this using a Thai Coconut Curry stock instead of chicken stock and replace the cream with yoghurt. It was divine!
XGucy 4y ago

Mmmmm easy and tasty! The potato flakes added just the right consistency.
Karenthicks 4y ago

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