Keto Cauliflower Soup

This crowd-pleaser is rounded-out with veggies, some added spices, and the smooth, delicious addition of a little coconut milk. The beauty of this soup is that it can be made at a moment’s notice, and enjoyed - from start to finish - in under 20 minutes. 

Keto Cauliflower Soup

Prepping Your Cauliflower

You know what’s actually really freaking awesome? Cauliflower. It can take on so many different flavors, is an excellent substitute for meat, and it goes swimmingly with rich ingredients like curry powder and coconut milk. But for some odd reason, this veggie just never seems to get the credit it deserves. To those claiming to not like cauliflower, we say: you just haven’t had it prepared the right way yet. *wink wink*

Here at Power Provisions we absolutely love cauliflower, and not just because it’s perfect for transforming soups into a filling, keto meal. We also love this veg because it’s incredibly easy to cook with - and nope, you don’t have to be a health nut to love what’s going on here. 

If you still need some convincing, here are the best ways to cook up some cauliflower for your keto soup: 

Roasted Cauliflower

Our personal favorite way to cook cauliflower, especially for this recipe, is to roast it.

First wash and cut your cauliflower into little bite sized florets - the smaller they are the faster they’ll cook. Toss them with a little bit of olive oil, some salt and pepper to taste, and spread them out on a baking sheet, being mindful not to overcrowd your pan. Bake at 425° for about 35-40 minutes, or until golden brown and tender if you poke one with a fork. Roasting your cauliflower like this will make your stems crispy on the outside, and soft in the center.

Pro tip: Even when you roast it at a high temperature, cauliflower takes time to become properly charred and crispy around the edges. So don’t worry if your cauliflower shrinks, this is part of the roasting process!

Sautéed Cauliflower 

A super quick and easy way to prepare cauliflower that still provides lots of flavor, sautéing is a great option for prepping this vegetable. This method gives your cauliflower a nice little crunch, and is perfect for adding to soups and salads.

Prep your florets, then add them to a skillet with some olive oil, over medium-high heat. Stir your cauliflower around in your skillet until it’s tender, making sure not to burn them and checking with a fork occasionally to test it’s done-ness. Typically, depending on the heat of your stove and the pan you’re using, this should take no more than 10 minutes. 

When your cauliflower has reached its desired softness, take it off the heat and add salt, pepper- and any other seasoning you’d like- to taste.

Steamed Cauliflower

If you’re aiming to keep things simple, steaming your cauliflower is the way to go, especially if you’re keen on the idea of softer pieces.  

And if you don’t have a steamer, just place your florets in a deep pan or skillet, cover them with about ¼-½ cup water, place the lid on top and let them cook for about 10 minutes, or until they’re nice and tender.

Once you have your cauliflower prepped, the “hardest” part of this soup is done. After that, while your cauliflower is still hot, prep your chicken vegetable bone broth soup cup according to the easy-to-follow directions on the cup. If you’re making a double batch of soup because you’re feeding two or you’re extra hungry, simply make two bone broth soup cups and double the ingredients below. 

Next, pour your soup into the blender, add your cooked cauliflower (putting a little aside for the topping), curry, and coconut milk, then blend it all together until it’s smooth and creamy. Then pour it into a bowl *being careful of hot splashes* top it with the leftover cauliflower florets, chopped cilantro and a splash of coconut milk, and your keto, scrumptious masterpiece is complete! 

With all the flavors that this soup provides, it’s hard to believe that this soup isn’t complicated - but the recipe is as straightforward as they come. You can add minor modifications - like only blending the soup for a few seconds, to keep it a little chunky, or adding more coconut milk for a creamier base - but all-in-all, this simple soup is easy enough to add to your dinner rotation for those days when you just don’t have time to make anything else, but are hankering for something hearty. 

Keto Cauliflower Soup

Get the full recipe below!  

If you’re interested in more recipes, we love these 10 keto soup recipes. Or, these keto recipes for soup. If you made one of these recipes, share a picture on Instagram and be sure to tag us.

Have you found yourself in a dinner rut? Let us help. Here are a few of our favorite keto (and paleo!) recipes to provide some sweet relief from mundane dinners:

Creamy Tomato Shrimp Soup

Keto Grilled Cheese

Simple Keto Broccoli Cheddar Soup


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