This delicious cauliflower soup is made with coconut milk and of course lots of delicious cauliflower, making it a perfect creamy cauliflower soup. The soup works really well in a low-carb diet and depending on the amount of carbs you consume it will also work great as a creamy keto cauliflower soup. 

Cauliflower soup whole 30 proof

Low carb cauliflower soup

I made this soup the first time when I was doing my first whole30 somewhere back in 2014. In the meantime I have made it several times since as it is simply so good. And super easy to make too. If you’re watching your carb intake, this is also a low carb recipe, but this healthy cauliflower soup will do well for most people. It is the perfect comfort food.

The recipe originally comes from the book Well Fed by Melissa Joulwan, Which was my go to cookbook back in the days when I didn’t really fully grasp the concept of the whole30. In the meantime I have learned that it is actually quite simple, but at that time I was confused about almost everything.

Making the cauliflower soup

Now making this soup is pretty simple. It uses simple ingredients.

You need a couple of things in your equipment belt to make it easy. First you take a large pot (a Dutch oven will work well too) and you start by frying the chopped onions, carrots and the garlic cloves, before you add the cauliflower. I like to bake mine for about a few minutes until the edges of the cauliflower florets start to brown a little bit. That is not a necessity but it does give more flavor.  You need a complete head of cauliflower for this soup.

Once you have everything in the large soup pot you can add the broth. I like to use either beef broth (as I did here) or chicken stock. Of course if you want you can also keep it vegetarian by using vegetable broth. but I do find that the beef or chicken broth ads more flavor. Or if you have a homemade bone broth, that would be even better for added nutritional value.

You let the soup simmer for about 45 minutes on medium heat or until the vegetables are cooked through. You should see that if you poke a fork in it. I puree the soup with an immersion blender (or stick blender). If you don’t have one you can use a food processor or regular blender to do the job instead. Using a stick blender is definitely one of my favorite ways to create a smooth and creamy soup. Keep in mind that when you use a regular blender the hot liquid can create hot steam so make sure you cover the top of the blender with a tea towel en press it down if you blender a hot liquid.

Cauliflower soup

Roasting the cauliflower

If you want to give the healthy soup a different flavor all together you can make it a roasted cauliflower soup, by simply roasting the cauflilower before you add it to the soup. Roasting can be done in an oven at 220˚C. Roast the cauliflower for about 20 minutes and then add it to the stock. Obviously it doesn’t need the full 45 minutes to cook if you’ve already roasted the cauliflower. 

Coconut milk

You add the coconut milk at the end when you have already blended the soup. You heat it through and make sure it is to taste. If you don’t want to use coconut milk you can also use heavy cream for this. I like the flavor of the coconut milk but use whatever you want.

Now to top the soup of you want to use some crispy bacon. I simply bake that in a large frying pan and let it drain on paper towel. That will help crisp it up. I serve the soup in bowls and add the crispy bacon on top. It’s also nice to add a drizzle of olive oil.

Other additions

While this keto soup recipe is already pretty perfect as it is, there are several additions that will make it even better. You can add some fresh thyme to the soup, cream cheese or sour cream. I love adding a bit of cheddar cheese right before serving.

Can I keep the soup?

Yes you sure can store the soup once made in an airtight container and serve it in a big bowl the next day. Do make sure you add the bacon at the last minute to keep it crisp.

Cauliflower soup

In essence this is a very simple soup which works well in a whole30 diet or even in a keto diet. If you want the soup to be a little bit thicker you can add some white potatoes together with the cauliflower. This will thicken the soup once you start blending it. It will also increase the carbs so if you’re on a keto diet you might want to leave those out.

While the soup already has a rich flavor you can enhance that even more by adding extra’s on top like green onions or add a bay leaf to the broth when cooking. Or check the above other additions for more variations of this soup. This will also increase the depth of flavor. While this is – for me – a typical winter soup, it also works really well on summer days as it is not too heavy.

Check more of my soup recipes here.

Check the recipe card below for all the details on how to make this delicious low carb soup.

Cauliflower soup with bacon |

Low carb cauliflower soup with bacon

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Delicious and easy low carb soup with cauliflower and carrots topped with crispy bacon
Decorative clock showing preparation time
Prep time 10 minutes
Cooking time 1 hour
Total time 1 hour 10 minutes

4 people


  • Immersion blender


  • 1 large cauliflower
  • 1 tbsp coconut oil
  • 1 medium onion diced
  • 2 large carrots peeled and diced
  • 2 cloves garlic peeled and smashed
  • 2 cups beef broth or chicken broth
  • 1 cup water
  • 1 tsp salt
  • 1/2 tsp ground black pepper
  • 1/2 cup coconut milk
  • few rashers of bacon baked crisply

  • Cut the cauliflower roughly into smaller pieces and set aside
  • Heat a large pot and add the coconut oil. Fry the onions, carrots and garlic for about 5 minutes or until they are softened. Add the cauliflower and fry until it becomes a little bit browned.
  • Add the broth and the water, bring to the boil. Reduce the heat and simmer (covered) until the vegetables are tender, about 45 minutes
  • Puree the vegetables with a stickblender in the pot (or use a blender but be careful that the hot liquid might spatter out, so keep a kitchentowel on top if you do that)
  • Add salt, pepper and the coconut milk and stir to combine.
  • Add the cripsy fried bacon bits on top and serve

Nutrition Information per portion

Calories: 174kcal | Carbohydrates: 18g | Protein: 7g | Fat: 10g | Saturated Fat: 9g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 1g | Sodium: 1124mg | Potassium: 920mg | Fiber: 6g | Sugar: 7g | Vitamin A: 6016IU | Vitamin C: 106mg | Calcium: 83mg | Iron: 2mg


The nutritional values above are calculated per portion. The details are based on standard nutritional tables and do not constitute a professional nutritional advice.

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Simone van den Berg

Food blogger from the Netherlands. Loves good food. Likes to create healthy and easy recipes for daily use, but also loves the occasional sweet dish. Lives in the Netherlands with her two cats; Humphrey and Buffy. Profession: Food photographer, food blogger, recipe developer and nutritionist