Keto Cream of Cauliflower Soup with Bacon
This keto soup turns cauliflower into a velvety cream soup and manages entirely without potatoes or a roux. Crisp bacon cubes and a splash of cream make it filling and warming - at only approx. 7 g net carbs per serving it is an ideal low carb dinner.
The key facts at a glance
- Time required: approx. 30 minutes - a warming dinner from one pot.
- Only approx. 7 g net carbs and 34 g fat per serving.
- Ingredients: cauliflower, bacon, cream, onion, garlic, stock, butter.
- Works as a light keto dinner or as a starter for several people.
Ingredients
One serving is designed as a light dinner; as a starter the four servings stretch to six people.
| Amount | Ingredient | Note | ||
|---|---|---|---|---|
| cauliflower | in florets, approx. 1 small head | |||
| in florets, approx. 1 small head | ||||
| diced bacon | smoked streaky bacon | |||
| smoked streaky bacon | ||||
| cream | - | |||
| vegetable stock | hot | |||
| hot | ||||
| onion | 1 small onion, diced | |||
| 1 small onion, diced | ||||
| garlic clove | finely chopped | |||
| finely chopped | ||||
| butter | for sweating | |||
| for sweating | ||||
| nutmeg | freshly grated | |||
| freshly grated | ||||
| salt | - | |||
| pepper | to taste | |||
| to taste | ||||
| chives | sliced into rings | |||
| sliced into rings | ||||
How it is made
Start by frying the diced bacon crisp and set it aside. Sweat the onion and garlic in butter, add the cauliflower and stock and cook everything soft. Then blend it smooth with cream, season and serve with the bacon.
Why this soup suits keto well
The soup gets its creaminess not from potatoes or flour but from blended cauliflower, cream and butter. That keeps it low in carbs and draws its energy predominantly from fat. Per serving that works out at around 34 g fat, 12 g protein and only about 7 g net carbs - a split that fits well into a ketogenic day of typically 20 to 50 g carbs. The cauliflower supplies volume, fiber and vitamin C at a very low sugar content. Compared with a classic potato cream soup, which easily reaches 25 to 35 g carbs per bowl, the difference is clear. Reliable nutrition values for the individual ingredients can be looked up in the FDDB nutrition database.
Source: FDDB nutrition database
Cauliflower instead of potato
Cauliflower blends into a soup just as velvety as potatoes do but brings only a fraction of the carbs. Starchy sides such as potatoes or flour would affect blood sugar more strongly, while fat and protein keep it steadier.
Keeping net carbs predictable
Most of the carbs come from the cauliflower, onion and cream. To lower them further, reduce the onion and add more cream or butter for the creaminess instead.
How do I serve and vary the soup?
Serve the soup hot with the crisp bacon cubes, a swirl of cream and some chives. If you like, shave a little parmesan over it. From experience the soup turns particularly fine if you let it simmer for another minute or two after blending and only then season it finally with salt, pepper and a pinch of nutmeg.
Meal prep, prepping ahead and reheating
The soup is very well suited to preparing ahead. Chilled it keeps for 3 to 4 days and can be frozen in portions; soups containing cream can split slightly after thawing, and a quick blitz makes them creamy again. Warm it slowly over medium heat without letting it boil hard. The bacon is best fried crisp fresh and scattered on only at serving so it does not go soggy.
Vegetarian variation without bacon
For a vegetarian version, leave the bacon out and toast flaked almonds or pumpkin seeds instead as a crisp garnish. Use vegetable stock and a little more butter so the soup keeps enough fat for a filling keto dish.
Which tips help with a creamy cauliflower soup?
- Cook the cauliflower genuinely soft, or the soup stays grainy after blending.
- Blend long enough with the stick blender for the soup to turn silky smooth.
- Add the cream only after cooking and do not let it boil hard afterwards.
- Season with a pinch of nutmeg - the classic partner for cauliflower.
- Fry the bacon separately until crisp and scatter it on only at serving.
Nutrition values
| Nutrient | Per 100 g | Per serving | Keto context |
|---|---|---|---|
| Calories | approx. 92 kcal | approx. 370 kcal | A light dinner; the energy comes predominantly from fat. |
| A light dinner; the energy comes predominantly from fat. | |||
| Fat | approx. 8.5 g | approx. 34 g | Very well suited to keto, from the cream, butter and bacon. |
| Very well suited to keto, from the cream, butter and bacon. | |||
| Net carbs | approx. 1.8 g | approx. 7 g | Low; it comes from the cauliflower, onion and cream. |
| Low; it comes from the cauliflower, onion and cream. | |||
| Sugar | approx. 1 g | approx. 4 g | Low; natural sugar from the vegetables and cream. |
| Low; natural sugar from the vegetables and cream. | |||
| Protein | approx. 3 g | approx. 12 g | Moderate; the bacon and cream supply the protein. |
| Moderate; the bacon and cream supply the protein. | |||
| Salt | approx. 0.4 g | approx. 1.5 g | From the bacon and stock; season further with care. |
| From the bacon and stock; season further with care. | |||
Note: Nutrition values are estimated averages per 100 g and per serving and may vary depending on ingredients, brands, portion size, and preparation. They do not replace individual nutrition or medical advice.
FAQ
Is cream of cauliflower soup keto-friendly?
Yes. Instead of potatoes or flour, blended cauliflower with cream and butter provides the creaminess. At only about 7 g net carbs per serving the soup fits well into a ketogenic daily plan.
Can I replace the cream?
Yes. Coconut milk makes the soup lactose-free and likewise creamy but adds a faint coconut note. Creme fraiche or cream cheese also work well to thicken the soup.
Can I freeze the soup?
Yes. The soup can be frozen in portions. Soups containing cream can split slightly after thawing; a quick blitz makes them smooth and creamy again.
Does the soup suit weight loss on keto?
Yes, at around 370 kcal per serving it is comparatively light. Take care to plan it in as a meal; the cream and butter make it high in fat but also very filling.