Loaded Cauliflower Soup

This loaded cauliflower soup recipe is a lighter twist on the classic loaded baked potato soup—full of creamy, rich flavor and topped with bacon and cheese for a fraction of the calories, carbs, and fat. Easy to make and ready in 40 minutes. (200 calories or 3 WW points)

healthy cauliflower soup recipe

Loaded baked potato soup is prime comfort food, but it’s also loaded with calories. My lightened-up version swaps the potatoes for low-cal/low-carb cauliflower while keeping all of the comforting appeal.

How to Make Loaded Cauliflower Soup

  • In a Dutch oven set over medium heat, cook the bacon until crisp, 8 to 10 minutes. Transfer the bacon to a paper towel-lined plate, set aside, and pour off all but 1 tablespoon of bacon drippings from the pan. Raise the heat to medium-high.
  • Add the chopped onion, celery, and garlic to the pan and drippings and cook, stirring frequently, until just beginning to become tender, about 5 minutes. Add the chopped cauliflower, the chicken broth, salt, pepper, and fresh thyme. Bring the broth to a boil; cover and reduce the heat to medium-low and simmer until the cauliflower is completely tender, about 15 minutes.
  • Let the mixture cool slightly then carefully pour it into a blender. Add the whole milk. Attach the blender lid on top, removing the center piece of the lid to let steam escape. Cover that center opening with a towel, holding your hand over the towel, and process the soup mixture on low at first (gradually increasing the speed) until completely smooth, 1 to 2 minutes. Pour the smooth soup back into the Dutch oven on the stovetop and set it over medium heat to let it warm through, about 5 minutes. Taste and adjust seasonings, adding more salt and pepper, if needed
  • Crumble the cooked bacon slices. Serve the soup in bowls topped with crumbled bacon and shredded cheddar cheese.
creamy cauliflower soup

Why use cauliflower in this soup recipe?

Cauliflower is the ultimate blank-canvas veggie. You can roast its florets, pulse it into “rice”, mash it, and even blend it into a creamy soup like this one. Like potatoes, cauliflower doesn’t have a strong flavor so it’s the perfect low carb substitution in lots of recipes (you can even add frozen cauliflower florets to smoothies for bulk and creaminess!).

low calorie soup recipe

What so you serve with this soup recipe?

This recipe makes 6 servings and each serving is around 230 calories, so it’s great to serve as an appetizer or as a light lunch. To make it a fuller meal, serve it with a side of crusty bread, cornbread or a side salad.

Top tips to make this recipe

  • Cooking the veggies in a little bit of the rendered bacon fat infuses the soup with rich, smoky flavor.
  • Use a stick blender or stand blender to puree the soup into a silky-smooth consistency.
  • If using a stand blender, make sure you allow the soup to cool slightly before pouring it in your blender. Attach the blender lid on top, removing the center piece of the lid to let steam escape. Cover that center opening with a towel, holding your hand over the towel, and process the soup mixture on low at first (gradually increasing the speed) until completely smooth, 1 to 2 minutes.
  • Store any leftovers in an airtight container in the fridge for around 5 days. Reheat in the microwave or on the stove.
  • The soup also freezes well. Thaw it in the fridge overnight before reheating.
loaded cauliflower soup

For more delicious soup recipes for the cold weather:

If you have tried this Easy Granola recipe, or any other recipe on my blog, please let me know how it turned out in the comments below! You can also follow me on FACEBOOK, TWITTER, INSTAGRAM and PINTEREST to see more delicious, healthy, family-friendly food!

Print Recipe
5 from 6 votes

Loaded Cauliflower Soup

This loaded cauliflower soup is a healthy twist on the classic loaded baked potato soup. This lightened up version is lower in calories, carbs and fat but is still creamy, savory and rich. Easy to make, too!
Prep Time15 mins
Cook Time25 mins
Total Time40 mins
Course: Soup
Cuisine: American
Keyword: easy cauliflower soup, loaded cauliflower soup recipe, low carb soup recipe
Servings: 6
Calories: 200kcal
Author: Andie Mitchell

Ingredients

  • 6 slices center cut bacon
  • ½ cup chopped yellow onion
  • ½ cup chopped celery
  • 4 garlic cloves, minced
  • 8 cups chopped cauliflower (from a 2-pound head)
  • 3 cups chicken broth
  • ½ tsp salt
  • ¼ tsp black pepper
  • 2 tbsp fresh thyme leaves
  • ¾ cup whole milk
  • ½ cup shredded sharp cheddar cheese

Instructions

  • In a Dutch oven set over medium heat, cook the bacon until crisp, 8 to 10 minutes. Transfer the bacon to a paper towel-lined plate, set aside, and pour off all but 1 tablespoon of bacon drippings from the pan. Raise the heat to medium-high.
  • Add the chopped onion, celery, and garlic to the pan and drippings and cook, stirring frequently, until just beginning to become tender, about 5 minutes. Add the chopped cauliflower, the chicken broth, salt, pepper, and fresh thyme. Bring the broth to a boil; cover and reduce the heat to medium-low and simmer until the cauliflower is completely tender, about 15 minutes.
  • Let the mixture cool slightly then carefully pour it into a blender. Add the whole milk. Attach the blender lid on top, removing the center piece of the lid to let steam escape. Cover that center opening with a towel, holding your hand over the towel, and process the soup mixture on low at first (gradually increasing the speed) until completely smooth, 1 to 2 minutes. Pour the smooth soup back into the Dutch oven on the stovetop and set it over medium heat to let it warm through, about 5 minutes. Taste and adjust seasonings, adding more salt and pepper, if needed
  • Crumble the cooked bacon slices. Serve the soup in bowls topped with crumbled bacon and shredded cheddar cheese.

Notes

1 serving (1/6th of recipe or 1 1/4 cups soup topped with 1 slice of bacon, crumbled, and 1 heaping tablespoon shredded cheddar cheese): 3 WW Freestyle points
Adapted from Cooking Light Cauliflower Soup
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11 thoughts on “Loaded Cauliflower Soup

  1. Melodia

    5 stars
    Great recipe. It will really help me on my diet. Thank you so much for this. But aside from that you guys can also check this out https://bit.ly/35sEKsT , it will also help you to lose more weight. And if you are going to add this to Andie’s recipes you will lose weight in no time. Just sharing.

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  2. Judy

    Delicious Andie. I made it last week and just made more tonight. A favorite for sure. Thank you for another great recipe.

    Reply
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