Roasted Cauliflower soup

Roasting veggies is one of my favorite things to do. They get such a nice color and flavor. I made this soup maybe once a week in the winter, even in my pre-keto days because it is so simple, easy and fairly quick. This is a one hour start to finish homemade soup.


one head of cauliflower (mine was 1.5lbs)

1 qt chicken broth or stock (32 oz.)

1/4 c. chopped onion

1 tbs butter

1 tbs olive oil

There are several ways to roast a cauliflower. I prefer to slice 1 inch steaks right through the body of the cauliflower. This ensures that each piece is an equal thickness and will roast evenly. For nutrition information purposes I weight my cauliflower raw before slicing. Trim the bottom of your stalk but don’t completely remove the tougher center piece. Keeping it whole will help keep the slices together as you place them on a baking sheet. Lightly drizzle or brush the surface of the cauliflower steak with olive oil and sprinkle with a bit of salt and pepper. I find that lightly salting each component of the soup helps everything come together. Pop your cauliflower steaks in a 350 degree oven to roast for 45 minutes.


In a medium sauce pan add your onion and olive oil and butter. Cook your onions on medium to medium low heat for a few minutes until your onions are translucent and golden. I lightly salt the onions as they sauté. Once your onions are cooked, add about 3/4 of the quart container of chicken broth. I’ll explain why you’ll want to reserve a little of this liquid later. Cut the heat off and set aside until the cauliflower is finished roasting. This usually takes 45 minutes. I know they are ready when I can slide a knife in and it feels cooked but not mushy. Remove the cauliflower and place the slices into the sauce pan. You may need both a spatula and some tongs for this. If there are any super large pieces, cut them into smaller pieces before adding. Turn your heat back on and simmer everything together for another 10-15 minutes. This will allow any tougher center stem pieces a chance to soften up if they haven’t completely cooked through and also a chance for all the flavors to come together. After 10-15 minutes turn your heat off again and get ready to blend. You can do this a few ways. The safest way is to allow your soup to cool for a bit and use an immersion blender, right in the pot, to blend. I don’t have one of those :) I let my soup cool for a few minutes and then laddled it into my blender in small batches. It took me three batches to blend the entire soup. Make sure you’re not filling the blender pitcher more than half full and make sure you start very slow. I’ve seen people get very burned trying to blend hot liquids. Again, the safest route is an immersion or stick blender. Cauliflower heads all vary in size. While making this once I dumped the entire quart of chicken broth into my sauce pot before blending. I ended up with a much thinner soup than I was after since the head of cauliflower I used was on the smaller side. This is the point where you can add some of that broth you reserved back into the soup if you’d like to thin it out a bit. You can’t make it less thin but you can always thin the soup out at the end. I will say that since that first time I ended up with a too thin soup I have always ended up adding the entire quart. But… the habit is built in now. I add 3/4 of the quart before blending and then a bit more and more at the very end until I achieve my desired consistency. Enjoy!


I serve each bowl with a pat of butter, a generous sprinkling of fresh cracked pepper and sometimes some shredded cheddar cheese. Some great add ons to this soup would be roasted garlic, sour cream, bacon. Treat this like a loaded baked potato soup and go nuts! At this point in my Keto journey, things taste sweeter to me than they ever did when I ate a Standard American Diet. I enjoy this soup both ways. When served simply, with a little butter and cream, it’s a rich, smooth and has an almost sweet roasted veggie flavor.


Your nutrition values will be different than mine unless you used the exact same amount of cauliflower and the exact same brand of chicken broth. Here are the nutrition values for the soup I made last night, a general guideline. These are the values for a 1 cup serving without toppings.

Calories 58

Fat 3.6

Carbs 5.5 total - 2.2 fiber = 3.3 net

protein 2.6

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