Gluten Free

Loaded Cauliflower Soup

at a glance
Prep Time 15 minutes
Cook Time 15 minutes
Servings 6 -8 servings
5 — Votes 5 votes

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This hearty Loaded Cauliflower Soup is a creamy favorite of ours that just so happens to be low-carb AND keto-friendly to boot.  Plus, it takes less than 30 minutes to whip up, which makes it an easy go-to for us during chilly weather weeknights!

loaded cauliflower soup

By now you know we have somewhat of a love affair with anything “loaded”. You can take a basic recipe and elevate it to gourmet by simply topping it with a few go-to “loaded” additions. For us, this means ALL the bacon, ALL the cheese, sour cream, and chopped green onions!  If you need proof of our obsession with loaded meals, look no further than our Instant Pot Loaded Potato Soup, Loaded Breakfast Fries, and my personal favorite, these Loaded Smashed Potatoes.

Not only is this soup packed with nutrients (I mean, cauliflower is the main ingredient!), but it’s also packed with a ton of flavor in the form of bacon, cheese, green onions, and sour cream, so while eating a warm bowl of this will most definitely give you a major nutritional boost, you’ll also feel super comforted and satisfied!

Loaded Cauliflower Soup

The secret to making this hidden-veggie soup absolutely delicious is to build flavor along the way. We’ll start with simmering the cauliflower florets in chicken broth (more flavorful than water), blend them to a creamy consistency, then add in ALL OF THE FLAVORFUL GOODS! If you’re a fan of loaded potato soup but looking to keep things low-carb, this soup is for you – truly, you won’t miss the potatoes at all…it’s *that* good.

Loaded Cauliflower Soup Ingredients

A handful of ingredients make up this delicious soup. Here’s what you’ll need:

  • Cauliflower – to start, you’ll need 2 medium heads of cauliflower (feel free to buy pre-chopped florets to save time!), and…
  • Chicken Broth – …4 cups of chicken broth. Do note that using 4 cups of chicken broth makes for a thick, mash-like texture (as pictured), so if you’re looking for a thinner soup, go ahead and add another cup or 2 of broth!
  • Sour Cream – 1 cup of sour cream gives a real tanginess to the soup and also ensures an uber creamy texture. Feel free to substitute full-fat coconut milk if you’re dairy-free.
  • Lemon Juice – just 1 tablespoon of lemon juice (the juice from about 1/2 a lemon) brightens this soup up just a tinge, while…
  • Spices – a 1/2 teaspoon of garlic powder, a 1/2 teaspoon of onion powder, and a 1/2 teaspoon of sea salt add some flavor!
  • Bacon – 6 strips of cooked and crumbled bacon,…
  • Cheddar Cheese – …1 cup of shredded cheddar cheese (omit for dairy-free), and…
  • Green Onions – …as many sliced green onions as you’d like really take this soup over the top!
loaded cauliflower soup

How to Make Loaded Cauliflower Soup Recipe

This recipe is super easy, making it absolutely ideal for busy weeknights! Here’s how you’ll pull it all together:

  1. Chop the Cauliflower into Florets + Boil – to start, cut the cauliflower heads into florets, removing the tough inner core. Then, place the cauliflower florets and 3 cups of the broth in a large pot with a matching lid over medium-high heat, bring to a boil, then place the lid on the pot and reduce the heat to low to cook for 15 minutes, until the cauliflower is tender.
  2. Blend the Cooked Cauliflower – remove the cooked and softened cauliflower from the pot and add it to a high powered blender, like a Vitamix, and blend for 1-2 minutes until smooth.
  3. Add the Spices, Sour Cream, and Lemon Juice – add the garlic powder, onion powder, salt, sour cream, and lemon juice to the blender, and blend again on high for an additional 30 seconds until fully combined. Then, pour in additional broth to your desired consistency.
  4. Garnish + Serve – pour the soup into bowls and top each with bacon, cheese, and green onions. Enjoy!

How to Get Fluffy Cauliflower Mash?

To get the fluffiest blended cauliflower, be sure to get rid of the tough inner core of the cauliflower head before boiling. Using a high-powered blender also makes a huge difference when making this soup, as it ensures a smooth, creamy texture (as opposed to a grainy, lumpy texture).

This loaded soup is definitely a meal all on its own, but if you’d like to add a side, a really simple salad (like this Lemon Sea Salt Arugula Salad) would be great here.

Tell me, are you Team Cauliflower Everything? If you’ve never tried this little cruciferous hero, we hope that our Loaded Cauliflower Soup is the perfect introduction to this power packed veggie!

Video

Loaded Cauliflower Soup

By: Amber Goulden
5 — Votes 5 votes
Prep Time: 15 mins
Cook Time: 15 mins
Servings: 6 -8 servings
This loaded cauliflower soup is a lighter, veggie-filled take on classic potato soup!

Ingredients  

  • 2 medium heads cauliflower
  • 4 cups chicken broth*
  • 1 cup sour cream substitute full-fat coconut milk for dairy-free/Whole 30
  • 1 tablespoon lemon juice about 1/2 lemon
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon sea salt
  • 6 slices cooked and crumbled bacon for garnish
  • 1 cup shredded cheddar cheese for garnish (omit for dairy-free/Whole 30)
  • Sliced green onions for garnish

Instructions

Stovetop

  • Cut the cauliflower heads into florets, removing the tough inner core. Place the cauliflower florets and 3 cups of the broth in a large pot with matching lid over medium high heat. Bring to a boil, then place the lid on the pot and reduce the heat to low to cook for 15 minutes, until the cauliflower is tender.
  • Remove the cauliflower from the pot and add to a high powered blender, like a Vitamix, and blend for 1-2 minutes until smooth.
  • Add the garlic powder, onion powder, salt, sour cream, and lemon juice, then blend again on high for an additional 30 seconds until fully combined. Pour in additional broth to your desired consistency.
  • Pour the soup into bowls and top each with bacon, cheese, and green onions. Enjoy!

Instant Pot

  • Add the cauliflower florets and broth to the Instant Pot, then place the lid on the pot, ensure it is sealed, and set to cook for 5 minutes.
  • Remove the cauliflower from the pot and add to a high powered blender, like a Vitamix, and blend for 1-2 minutes until smooth.
  • Add the garlic powder, onion powder, salt, sour cream, and lemon juice, then blend again on high for an additional 30 seconds until fully combined. Pour in additional broth to your desired consistency.
  • Pour the soup into bowls and top each with bacon, cheese, and green onions. Enjoy!

Recipe Notes

*With 4 cups broth, this soup has a thicker, more mash-like texture as pictured. If you like a thinner soup, add 1-2 cups additional broth to your liking.
Meet the Author
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Cassy Joy Garcia

HOWDY! I’m Cassy Joy and I am just so happy you’re here. I’m the founder, Editor-in-Chief, and Nutrition Consultant here at Fed and Fit. What started as a food blog back in 2011 has evolved now into so much more.
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  1. Carrie Boyd says

    Carrie Boyd —  11/05/2018 At 06:39

    I am so incredibly excited to try this soup! I’ve been looking for a recipe that could replace my potato soup obsession, even just occasionally. 🙂 I have a feeling this one will be the winner.

  2. Lauren Perry says

    Lauren Perry —  11/05/2018 At 10:06

    Any chance there’s a substitute you could recommend for the sour cream? None of my kids can do dairy and I’d love to see if I can get them to eat some!

  3. Maria Mueller says

    Maria Mueller —  11/05/2018 At 13:45

    It’s a perfect soup day here so I will be making this tonight! So excited!

  4. Katie says

    Katie —  11/07/2018 At 16:52

    5 stars
    I’ve been looking for soup that I could eat for breakfast on chilly mornings that wouldn’t be totally weird (#teamsavorybreakfast) and this perfectly fit the bill! I cooked the cauliflower and the broth in my instant pot for 10 min on the soup function, and then blended everything but the toppings with an immersion blender. This is SO yummy and easy!! The sour cream adds a really nice texture and flavor. I will definitely be repeating this!

  5. McKenzie says

    McKenzie —  11/19/2018 At 21:46

    5 stars
    Oh man. Made this recipe recently and it is the BOMB! It’s so creamy and good! I loved this recipe and more importantly, my hubby did too! I may even add some ground sausage on top if I make it in the future. I used the coconut milk, not sour cream, and you can’t really taste the coconut flavor. Perfect fall meal!

  6. Cara says

    Cara —  12/30/2019 At 18:49

    5 stars
    Just made this soup for dinner and we loved it! Are you able to freeze it?

  7. Mae says

    Mae —  01/08/2020 At 08:10

    5 stars
    This soup is delicious!!! It was cheap, easy to make, and my husband and I had it for lunch all week. So I bought the book. Can’t wait to try it.

  8. Pam T Heil says

    Pam T Heil —  01/30/2021 At 11:16

    I would like to use frozen cauliflower, how many bags or ounces should I sub in? Really looking forward to making this as it is cold outside and a nice comforting hot soup sounds great.

    • Brandi Schilhab says

      Brandi Schilhab —  02/01/2021 At 09:13

      2 16-ounce bags should do the trick! Enjoy!

  9. Natalie says

    Natalie —  01/15/2022 At 13:36

    5 stars
    Wonderful and so easy! My whole family enjoyed it!

    • Melissa Guevara says

      Melissa Guevara —  01/17/2022 At 21:04

      Love to hear that! Thank you for taking the time to share with us! ~Melissa

  10. jules says

    jules —  07/21/2022 At 13:37

    are y’all no longer posting the nutrition facts?

    • Melissa Guevara says

      Melissa Guevara —  07/25/2022 At 15:02

      Hi Jules, our highest viewed posts and all of our new articles will have the nutrition information. We’re sorry for any inconvenience it may cause that not all of our recipes contain the information. Nutrifox is a great resource to enter in the ingredients from recipes to get the nutritional information, and they offer a free trial. -Team F&F

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