Irresistibly Creamy Keto Loaded Cauliflower Soup Recipe You Must Try!

For those craving a comforting and flavorful dish that aligns with a ketogenic or low-carb lifestyle, look no further than the keto loaded cauliflower soup. This soup is not only delicious, creamy, and cheesy, but it's also packed with nutritious veggies and made with whole, real food ingredients. It’s a healthy twist on the classic loaded baked potato, offering a hearty and satisfying meal without the high carb content.

Why Cauliflower Soup?

Cauliflower is a versatile vegetable that lends itself well to creating creamy soups without the need for heavy cream or flour. It's naturally rich and buttery when cooked, making it an ideal base for a comforting and healthy soup. This recipe takes that creamy base and elevates it with the flavors of a loaded baked potato, making it a crowd-pleasing dish that even cauliflower skeptics will enjoy.

Ingredients and Substitutions

Here's a breakdown of the key ingredients and potential substitutions to customize the soup to your liking:

Cauliflower: To simplify the preparation process, pre-cut cauliflower florets can be used. Fresh or frozen cauliflower works well in this recipe. Roasting the cauliflower beforehand can add a deeper flavor profile.
Bacon: Crispy bacon is a quintessential ingredient in any loaded soup, providing a smoky and savory element.
Chicken Broth: Homemade or store-bought chicken broth can be used, depending on preference and availability.
Coconut Milk: Canned coconut milk adds a creamy texture to the soup. If you're not a fan of coconut milk, you can substitute it with half-and-half or heavy cream for a richer flavor.
Shredded Cheddar Cheese: Sharp cheddar cheese is recommended for its robust flavor. Freshly shredded cheese melts better than pre-shredded cheese, which often contains stabilizers and additives. For a dairy-free option, the cheddar cheese can be omitted altogether. You can also use a mixture of sharp cheddar and smoked gouda.
Onion and Garlic: Sautéed in bacon grease or olive oil, onion and garlic add depth of flavor to the soup.
Smoked Paprika: This spice enhances the smoky flavor of the soup. Regular paprika or chipotle powder can be used as alternatives.
Green Onions: Fresh green onions provide a pop of color and a mild onion flavor. Chives can also be used as a substitute.
Olive Oil: Used for sautéing the vegetables.
Spices: A combination of salt, pepper, onion powder, and garlic powder seasons the soup.

Step-by-Step Instructions

Here's how to make this keto loaded cauliflower soup:

Cook the Bacon: In a large pot or Dutch oven over medium-high heat, cook the bacon until crispy. Remove the bacon from the pot and set it aside on paper towels to drain. Reserve the bacon fat in the pot.
Sauté the Vegetables: Add the diced onion, garlic, and celery to the pot with the reserved bacon fat. Sauté until the vegetables are tender, about 5-10 minutes.
Add the Cauliflower and Broth: Add the cauliflower florets, chicken broth, salt, pepper, thyme, and bay leaf to the pot. Bring the soup to a boil, then reduce the heat and simmer until the cauliflower is tender, about 15-20 minutes.
Puree the Soup: Using an immersion blender, puree the soup until it's very smooth. Alternatively, you can transfer the soup to a regular blender in batches and blend until smooth.
Add the Finishing Touches: Remove the soup from the heat and stir in the coconut milk and shredded cheese until the cheese is melted.
Garnish and Serve: Ladle the soup into bowls and garnish with crispy bacon, green onions, sour cream, and a sprinkle of smoked paprika.

Instant Pot Instructions

For a quicker cooking method, you can make this soup in an Instant Pot:

Read also: Easy Low-Carb Cheese Crackers

Sauté the Bacon: Turn on the sauté function and cook the bacon until crispy. Remove the bacon and set it aside.
Sauté the Vegetables: Add the onion, celery, and garlic to the pot and cook until softened.
Add the Cauliflower and Broth: Add the cauliflower florets and chicken broth to the pot.
Pressure Cook: Lock the lid onto the pot and set the manual function on high for 5 minutes.
Release Pressure: Let the pressure release naturally for 10 minutes before opening the vent.
Puree the Soup: Use an immersion blender to puree the soup until smooth.
Add the Finishing Touches: Stir in the sour cream and shredded cheese until melted.
Garnish and Serve: Ladle into bowls and garnish with your favorite toppings.

Tips for the Best Soup

Don't Overcook the Cauliflower: Cook the cauliflower until it's tender but not mushy.
Adjust the Broth: Add just enough broth to barely cover the cauliflower. Too much broth will result in a thin soup.
Season Generously: Steamed cauliflower is a blank canvas, so be sure to season it properly to bring out its flavor.
Blend Thoroughly: For a creamy soup, blend the soup until it's super smooth.
Customize the Toppings: Get creative with your toppings! Experiment with different cheeses, herbs, and spices to create your own unique flavor combination.

Variations

Vegan Cauliflower Soup: To make this soup vegan, swap the bacon for marinated or smoked tofu and use vegetable broth instead of chicken broth.
Spicy Cauliflower Soup: Add a pinch of red pepper flakes or a dash of hot sauce to the soup for a spicy kick.
Cheesy Cauliflower Soup: Add more cheese to the soup for an extra cheesy flavor. You can also use a variety of cheeses, such as Gruyere, Parmesan, or Monterey Jack.

Serving Suggestions

This keto loaded cauliflower soup can be served as a main course or a side dish. It pairs well with a green salad, grilled chicken, or roasted vegetables. It's also a great option for meal prepping, as it can be easily reheated.

Storage Instructions

Fridge: Store leftover soup in an airtight container in the fridge for 3-4 days.
Freezer: While it's not recommended to freeze this soup due to the cheese, it can be done. Cool the soup completely before transferring it to an airtight container or freezer bag. Freeze for up to 3 months.

Nutritional Information

This keto cauliflower soup is low in carbs and high in fat, making it a great option for those following a ketogenic diet. The exact nutritional information will vary depending on the ingredients used, but a typical serving contains approximately:

Calories: 300-400
Net Carbs: 5-7 grams
Fat: 25-35 grams
Protein: 15-20 grams

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tags: #keto #loaded #cauliflower #soup #recipe