How to Make Cauliflower Soup with Cheese

  • By: kim
  • Date: July 10, 2021
  • Time to read: 4 min.

Welcome to my post about how to make cauliflower soup with cheese. In the recipe below I have recommended using goat’s cheese. This tangy cheese is delicious to my palette, but I understand some people hate it. Here, just substitute the goat’s cheese for any other type of hard cheese.

Cauliflower is a great vegetable to eat on a low-carb diet it has one of the lowest carbohydrate percentages of any vegetable. There are around 5 grams of carbohydrates in every 100g.

One of the great things about cauliflower is how well it takes on the flavors of other ingredients. Here, 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.

Note: Instead of fresh cauliflower you could use frozen about 700g or 25 ounces.

How to Make Cauliflower Soup with Cheese

This quick and versatile soup makes a nice, light appetizer or a filling lunch when paired with a crisp, green salad.
Prep Time 10 mins
Cook Time 15 mins
Course Soup
Servings 4 people


  • Blender
  • Soup pot or large saucepan
  • Microwave


  • 1 large head cauliflower tough outer leaves removed
  • 4 oz or 100g goat cheese log cut into rough chunks
  • 2-3 cloves fresh garlic roughly chopped
  • 2 green onions or scallions rinsed, roots and dried ends removed
  • 2 tsp dried parsley
  • 2-3 tbsp water option if cooking the cauliflower in the microwave
  • Sea salt and freshly ground black pepper, to taste
  • 3 – 4 Cups organic chicken or vegetable stock homemade chicken stock is the best but store bought is just fine.

Optional Garnish Ideas

  • crumbled crispy bacon
  • sliced scallions
  • fried onions
  • finely diced ham


  • If cooking the cauliflover in a microwave. Cut up the cauliflower, stems included, into small pieces and place in a large colander. Rinse thoroughly under running water and let it drain briefly when finished.
  • 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.
  • 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).
  • 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).
  • 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.
  • 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.
  • Taste and season with additional salt and pepper, if desired. Serve immediately topped with the garnishes of your choice.
    keto cauliflower soup with bacon
  • Note: if you don't have a microwave then cook the garlic, cauliflower (include the stems) and dried parsley in a pan of boiling water until tender. Then drain and follow the rest of the recipe.
    cheese and cauilflower soup low carb

How Many Carbs?

It is impossible to give a 100% accurate estimate of the carbs in this recipe as it so much depends on the size of the head of cauliflower and what garnish options you choose.

However, one portion of this soup will be around 7 – 10 grams of total carbohydrates.

FAQ About Cauliflower Soup Recipes

Does cauliflower soup freeze well?

Cauliflower soup freezes very well provided there are no dairy ingredients in the recipe. Freezing cauliflower soup with cheese, cream or milk in the ingredients could separate and curdle when thawed and defrosted. For the recipe featured here I would make up the recipe but omit the cheese. We can add the cheese when the soup is thawed and just before reheating and eating.

Is cauliflower and cheese soup keto diet friendly?

Yes, provided you are mindful of the total amount of carbs you are aiming to eat on the day. One portion of this recipe contains around 7 – 10 grams of carbs. So if you are aiming to stay under 20 grams of carbohydrates a day you need to adjust the rest of the days carbs accordingly.

How long does cauliflower soup last in the fridge?

Ideally, this is the type of recipe you should eat straight away after eating. This soup will last a couple of days in the fridge. Make sure you cool the soup down quickly. Before reheating give the soup a good stir as the ingredients may have separated out. Reheat slowly until hot but not boiling. If you cook this over a very high heat, it may curdle.


I hope you enjoy cooking and eating this recipe. It is one of those recipes all the family can eat without it being seen as a special “keto” food.

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How to Make Cauliflower Soup with Goat Cheese

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