Low-Carb Cauliflower Cream Cheese Soup Recipe

Yields: 4-6 servings
Prep Time: 10 minutes
Cook Time: 25-30 minutes


  • 2 tablespoons butter (or olive oil for a dairy-free option)
  • 1 medium onion, chopped
  • 3 cloves garlic, minced
  • 1 large head cauliflower, chopped into florets (about 6 cups)
  • 4 cups chicken or vegetable broth
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/2 teaspoon dried thyme (or 1 teaspoon fresh thyme)
  • 8 ounces cream cheese, softened
  • 1/2 cup heavy cream
  • 1/2 cup grated cheddar cheese (optional)


  • Large pot or Dutch oven
  • Immersion blender (or regular blender)


  • Sauté the vegetables: Melt the butter in a large pot or Dutch oven over medium heat. Add the chopped onion and cook until softened, about 5 minutes. Stir in the minced garlic and cook for 30 seconds more, until fragrant.
  • Cook the cauliflower: Add the cauliflower, broth, salt, pepper, and thyme to the pot. Bring to a boil, then reduce heat to a simmer. Cover and cook for 15-20 minutes, or until the cauliflower is very tender.
  • Blend the soup: Remove the pot from the heat. Use an immersion blender to puree the soup until smooth. (Or carefully transfer the soup in batches to a regular blender and blend until smooth, taking caution due to the hot liquid).
  • Add cream cheese and cream: Stir in the cream cheese until fully melted and incorporated. Then, stir in the heavy cream.
  • Optional: Add cheddar cheese: If you’re a cheese lover, add the cheddar cheese and stir until melted.
  • Adjust seasoning: Taste the soup and add more salt, pepper, or other seasonings if needed.
  • Serve and enjoy: Serve the soup hot, and garnish with your favorite toppings like crumbled bacon, chopped chives, additional cheese, or a swirl of heavy cream.


  • Make it creamy: For even creamier soup, increase the amount of cream cheese and heavy cream.
  • Thicken if needed: If you prefer a thicker consistency, whisk together 1 tablespoon cornstarch with 1 tablespoon water and stir into the simmering soup.
  • Dairy-free option: Use olive oil in place of butter and substitute the cream cheese with softened silken tofu and the heavy cream with plant-based milk. Add nutritional yeast for a cheesy flavor.
  • Add-ins: Customize with other vegetables like broccoli, carrots, or spinach, or add a sprinkle of your favorite spices.


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