Keto Recipes

7-Ingredient Cauliflower and Cheddar Soup (My Keto Soup Go-To)

By Bree

Let’s talk soup today. I’m particularly fond of thick soups in the colder months because it’s either that or hot chocolate. And while I’m never one to turn down hot chocolate, I can’t exactly serve that at dinner. So I make sure to keep some tried-and-true keto soup recipes on hand for a cozy night at home with the family.

Keto Cheddar Cauliflower Soup

This recipe calls for 1 large cauliflower. Cauliflower is popular among keto dieters because of it’s macronutrient composition (low in net carbs) but rich in vitamins and minerals such as vitamin K, vitamin B6, folate, potassium, manganese, magnesium, phosphorus, niacin, thiamin, and more. Chop it up into florets so you have an easier time preparing it, otherwise you’ll have a large vegetable sticking out of your pot. Amusing, but not exactly practical. Next, prepare and chop the other dry ingredients. Make sure it’s chopped finely so that it cooks quickly and can be blended easily later on. Once all your ingredients are ready, it’s time to turn on the heat.

In a large pot, heat a bit of olive oil over medium heat. Don’t wait until it starts smoking before you add the onion and garlic. You want it hot, but you don’t want to burn the oil. The onion and garlic add tons of flavor to this dish, but they also have many health benefits as well. Both have anti-inflammatory, anti-bacterial and immunity-boosting properties that can make you feel better from the inside out. Olive oil on the other hand, has been shown to have cardiovascular benefits in addition to keeping your veins supple.

Keto Cheddar Cauliflower Soup

Keto Cheddar Cauliflower Soup

Keto Cheddar Cauliflower Soup

Next, add the cauliflower and water to your pot. Leave it to cook for about 3-minutes or until the cauliflower is tender.Once the cauliflower is cooked, take it off the heat and to the side. Next, add the heavy cream and mustard. The mustard is optional, but highly recommended. It just cuts through the cream in a subtle way so don’t worry—your soup’s not going to taste like mustard. Now you’re going to want to blend your soup until it’s smooth. You can use a stick blender for this right in the pot, or you can also transfer it to a blender with a glass pitcher and blend it there.

Keto Cheddar Cauliflower Soup

(Also try: Keto Beer Cheese Soup)

Once it’s smooth, add the cheddar cheese and watch it get melty. The recipe calls for half a pound of shredded cheddar cheese, but no one will notice if you add an extra handful or two in there. I’m a little heavy-handed with cheese myself. No one has complained so far, so I’m pretty sure you’ll be in the clear, too. Finally, all that’s left to do is season your soup with some salt and pepper. The more cheese you add, the less salt you’ll have to add later on so keep that in mind. Taste everything along the way so that it doesn’t end up being too salty.

More Low Carb Keto Cauliflower Recipes:

Addictive Keto Pork Cauliflower Fried Rice (YUM)
Easy Keto Cauliflower Rice (Our Simple Recipe)
Gooey, Cheesy Twice Baked Loaded Keto Cauliflower Casserole
Creative Keto Cauliflower Mac and Cheese (Easy and Down Home)
Magical Homemade Keto Mashed Cauliflower (Buttery and Creamy)


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Keto Cheddar Cauliflower Soup

7-Ingredient Keto Cauliflower and Cheddar Soup

  • Author: Bree -
  • Prep Time: 15 minutes
  • Cook Time: 30 minutes
  • Total Time: 45 minutes
  • Yield: 6 1x
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1 large head cauliflower
3 garlic cloves, minced
½ medium onion, chopped
½ cup heavy cream
½ pound white or yellow cheddar cheese, shredded
1 tbsp mustard (optional)
1 tbsp olive oil
salt, black pepper to taste

For decoration (optional):
fresh parsley, chopped


  1. In a large pot, heat the olive oil over medium heat.
  2. Add the onion and cook until translucent.
  3. Add the garlic and cook for 30 seconds.
  4. Add the cauliflower and 4 cups of water.
  5. Cover and bring to a simmer.
  6. Cook until the cauliflower is fork tender.
  7. Remove from the heat.
  8. Add the heavy cream and mustard (if using) and blend the soup until smooth.
  9. Add the cheddar and stir until the cheese is melted.
  10. Season with salt and black pepper to taste, sprinkle with fresh parsley (if using) and serve.


  • Serving Size: 1
  • Calories: 283
  • Carbohydrates: 8.2 g
  • Fat: 22.5 g
  • Sugar: 4 g
  • Protein: 12.1 g

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  1. Hi Bree, I presume the mustard is yellow prepared mustard? Can’t wait to make this. Jennifer

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