Low-carb Creamy Cauliflower Soup with Goat Cheese

Hi fellow low-carb friends. We hope that you are having a wonderful day without filling up your belly, because we are here to introduce a recipe that you’re going to love.

It’s perfectly normal to crave for corn, potato or anything starchy when in a low-carb diet. Being in a keto lifestyle will challenge your old eating habits. But with a little twist of the key ingredients, you will not be missing out anything that you use to love. 

If you’ve been in low-carb or keto diet for some time, you may have already worked with cauliflower. It is the magical low-carb substitute for rice and can be turned into keto pizza, low-carb fried rice and so many other tasty recipes. 

Today we are making low-carb soup with cauliflower and goat cheese. This soup can be an appetizer to begin with or be a whole meal packed with rich nutrients. 

One of the great things about cauliflower is how well it takes on the flavors of other ingredients. In this case, the more pungent goat cheese adds an interesting and delicious dimension to the finished result. 

If you want more robust flavors, roast the cauliflower and onion before blending. The flavor will be more complex, but be aware the soup will take on a darker brown color as a result.

Cauliflower is not only a great low-carb substitute for rice but are also regarded as “negative calorie” food. That means it require more energy for our body to fully digest them than we obtain from eating it. 

That’s why this low-carb soup is not only a great keto appetizer but also an ideal weight-watcher recipe to try on any week night.

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DifficultyBeginner

This quick and versatile soup makes a nice, light appetizer or a filling lunch when paired with a crisp, green salad.

Yields4 Servings

Prep Time10 minsCook Time15 minsTotal Time25 mins

 1 large head cauliflower, rinsed, tough outer leaves removed
 2 cloves fresh garlic, roughly chopped
 2 green onions, rinsed, roots and dried ends removed
 2 tsp dried parsley
 2.50 tbsp water
 Sea salt and freshly ground black pepper, to taste
 3 cups organic chicken or vegetable stock, divided
 4 oz goat cheese, cut into chunks
Optional
 Sliced green onions, green parts only
 Crumbled bacon

Ingredients

 1 large head cauliflower, rinsed, tough outer leaves removed
 2 cloves fresh garlic, roughly chopped
 2 green onions, rinsed, roots and dried ends removed
 2 tsp dried parsley
 2.50 tbsp water
 Sea salt and freshly ground black pepper, to taste
 3 cups organic chicken or vegetable stock, divided
 4 oz goat cheese, cut into chunks
Optional
 Sliced green onions, green parts only
 Crumbled bacon

Directions

Low-carb Cauliflower & Goat Cheese Soup

Directions

1. Cut up the cauliflower, stems included, into small pieces and place in a large colander. Rinse thoroughly under running water and let drain briefly when finished. 

2. Place cauliflower in a large, microwave-safe dish with garlic, the white part of the green onions, and the dried parsley. Add 2-3 tablespoons of water and season with salt and pepper, to taste. 

3. Cover container and microwave on high until the cauliflower is fork tender, approximately 6-7 minutes. (Actual cooking time will vary depending on microwave strength and the amount of cauliflower used, so test after 4 minutes and adjust cooking time accordingly). 

4. Remove from microwave, and fill blender container nearly half full with the steamed cauliflower mixture. Add 1 cup stock to the blender and blend until smooth. (Make sure the blender lid is adequately vented to allow steam to escape before turning on the blender). 

5. Pour cauliflower puree into a large soup pot and repeat with the remaining steamed cauliflower mixture and stock until it has all been pureed and transferred to the pot. 

6. Turn heat to medium and cook until the cauliflower mixture is heated through, about 5-6 minutes, while stirring occasionally. Add the goat cheese and stir until blended. Cook another minute or two, or until the soup is uniformly heated. If soup is too thick, add additional stock to reach the desired consistency. If it is too thin, continue cooking until excess moisture has been reduced. 

7. Taste and season with additional salt and pepper, if desired. Serve immediately topped with sliced green onion or crumbled bacon. 

Nutrition Facts (per serving)

Servings: 4

calories per serving : 136

% Daily Value *
Total Fat 8 g13 %
Saturated Fat 5 g26 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 0 mg0 %
Sodium 524 mg22 %
Potassium 658 mg19 %
Total Carbohydrate 9 g3 %
Dietary Fiber 3 g13 %
Sugars 3 g 
Protein 10 g19 %
Vitamin A1 %
Vitamin C121 %
Calcium6 %
Iron6 %

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