Cream of Cauliflower Soup

Cauliflower soup is awesome for so many reasons: it’s easy to make, wholesome, delicious, and super low-carb. This one, from Carb Manager's Keto Diet Cookbook is a great base with subtle flavor that you can easily customize to take on other flavors if you want. You can add spices, like curry powder, cumin, and turmeric, to give it an Indian flair, or pesto for an Italian twist. Here’s what the Carb Manager's Keto Diet Cookbook has to say about it:
“Delicious, sweet cauliflower is sautéed with diced onions and celery, simmered gently with heavy cream and pureed to smooth perfection. The key to allowing the soup's flavor to develop properly is to be sure not to brown the onions and celery, but to sweat them instead. This means cooking them on a lower heat until they are translucent. Using frozen cauliflower rice is very convenient and recommended. If your blender has a soup setting, use it for a silky texture.”
[Reprinted with permission from Carb Manager's Keto Diet Cookbook by Carb Manager, Page Street Publishing Co. 2020. Photo credit: Becky Winkler.]
To read our full cookbook review click here.
Serves 4 One Serving: 8.1 oz

Ingredients List


  • 1 Tbsp extra virgin olive oil
  • 1/2 cup diced white onion
  • 1/4 cup diced celery
  • 1/4 tsp kosher salt
  • cups fresh or frozen cauliflower rice
  • 1 cup (240 ml) heavy cream
  • 1 cup (240 ml)water


  • 2 tsp pine nuts
  • 1 tsp sunflower seeds
  • 1/8 tsp chia seeds
  • 1 tsp fresh parsley, finely minced
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  • Heat a medium-sized stockpot over medium-high. When the pot is hot, add the oil and let it heat until shimmering. Add the onion and celery and turn the heat down to medium. Stir and cook until the vegetables are translucent, 3 to 4 minutes. Add the kosher salt and stir well.
  • Add the cauliflower rice and cook until fully defrosted if using frozen and slightly translu-cent if using fresh. Then add the heavy cream and water. Bring the mixture to a gentle boil.
  • As soon as it comes to a boil, place the hot mixture into a blender and blend on high until very smooth (you can also use an immersion blender). If your blender has a soup setting, use that to puree. Taste the soup, adding more salt to taste.
  • Place the pine nuts and sunflower seeds in a dry, small, nonstick sauté pan. Heat over medium heat and toast the nuts until browned, about 1 to 2 minutes. Mix in the chia seeds and parsley.
  • Divide the soup between four bowls and top with the toasted nut topping.

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5 reviews

  1. This soup is creamy, delicious and very satisfying. I didn’t have white onion, so I used scallion bulbs instead and it was perfect. I didn’t garnish it, because I dislike pinenuts. It still wasn’t lacking! says:

    5 stars
    This soup is creamy, delicious and very satisfying. I didn’t have white onion, so I used scallion bulbs instead and it was perfect. I didn’t garnish it, because I dislike pinenuts. It still wasn’t lacking!

    • The lovely thing about this soup is that it will work with a variety of garnishes so feel free to explore!

  2. 5 stars
    I added small cauliflower flowerettes, steamed to this and made it a bisque with some chew to it. I also used chicken broth instead of water, and the second time I made it I added curry powder. Yum!

  3. 4 stars
    This is a nice base. I also recommend using chicken stock in place of the water to add flavor. I also put a large clove of garlic in with the onion and celery. I’m planning it serve it with the recommended topping and with some Parmesan shavings and pesto.

  4. 4 stars
    This was a little hard to rate because I agree with Keto-Mojo that the recipe is good as a base but not great on its own. That said, I added pesto and some nutmeg (I know, sounds weird), and then it was fantastic! I also replaced the water with chicken stock for more flavor. And I loved the seeds as garnish. Looked really fancy. I drizzled a little olive oil on top too 🙂


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