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cauliflower soup
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Creamy Cauliflower Soup

This is the best and easiest creamy cauliflower soup! It's a dairy free and healthy soup recipe loaded with flavorful toppings. This entire recipe is made in one pot and done in 30 minutes so you have a simple keto and low carb meal on the table with ease.
Prep Time5 mins
Cook Time25 mins
Total Time30 mins
Course: Dinner, Soup
Cuisine: American
Keyword: cauliflower, easy meal, keto, low carb, one pot, vegetable soup
Servings: 6
Calories: 275kcal
Author: Molly Thompson


  • 4 slices bacon diced
  • ½ yellow onion chopped
  • 4 cloves garlic chopped
  • 4 tablespoons unsalted grass fed butter or ghee
  • 1/4 cup gluten free 1:1 baking flour
  • 4 cups almond milk or more, as needed
  • 3 medium russet potatoes peeled and cubed
  • 1 head cauliflower chopped (or 2 if omitting potatoes)
  • 4 green onions thinly sliced
  • 1 teaspoon salt
  • ½ teaspoon ground pepper
  • To serve: 1/2 cup sour cream shredded cheese, green onion, crumbled bacon
  • Kosher salt and freshly ground black pepper to taste


  • Heat a large stockpot or Dutch oven over medium high heat. Add bacon and cook until brown and crispy, about 5-7 minutes. Transfer to a paper towel-lined plate; set aside.
  • Leaving the bacon grease in the pan, add the onion and cook until fragrant, about 4 minutes, then add the garlic and cook for 30 seconds. Add 4 tablespoons unsalted grass-fed butter or ghee to the onion and garlic over medium-high heat and stir to melt. Whisk in flour until lightly browned and thickened into a paste, about 1 minute. 
  • Gradually whisk in the almond milk and cook, whisking constantly, until thickened, about 2 minutes. Stir in potatoes, cauliflower, green onion, salt and pepper.
  • Bring to a boil over high heat then reduce heat to medium-low and simmer uncovered until potatoes and cauliflower are fork tender, about 15-20 minutes.
  • Once tender, use an immersion blender to blend the soup until smooth.
  • If you don’t have an immersion blender, transfer the softened potatoes and cauliflower with about a cup of cooking liquid to a high powered blender and blend on high until smooth. Transfer back to stock pot.
  • If the soup is too thick, add more almond milk as needed until desired consistency is reached.
  • Serve immediately, garnished with green onion, cheese, sour cream, or reserved crumbled bacon, if desired.


To make this recipe low carb: use 2 heads of cauliflower in place of the potatoes.


Serving: 2cups | Calories: 275kcal | Carbohydrates: 26.9g | Protein: 9.6g | Fat: 15.7g | Saturated Fat: 7.1g | Cholesterol: 36mg | Sodium: 838mg | Fiber: 6.2g | Sugar: 4.2g