Low Carb Cauliflower Cheddar Soup


It has been a rainy couple of days in our neck of the woods so I figured a thick creamy soup and a protein packed sanny on low carb bread was in order.

Cauliflower is a humble little bumpy vegetable. Its creamy white flowrettes pack more of a nutritional punch than what you might think. While cauliflower is not a well-studied vegetable from a health standpoint, you will find several dozen studies linking cauliflower-containing diets to cancer prevention, particularly with respect bladder cancer, breast cancer, colon cancer, prostate cancer, and ovarian cancer. This connection between cauliflower and cancer prevention should not be surprising, since cauliflower provides special nutrient support for three body systems that are closely connected with cancer development as well as cancer prevention. These three systems are (1) the body’s detox system, (2) its antioxidant system, and (3) its inflammatory/anti-inflammatory system. Chronic imbalances in any of these three systems can increase risk of cancer, and when imbalances in all three systems occur simultaneously, the risk of cancer increases significantly.

There are 6.9g net carbs, 8.4g protein 3 Weight Watchers points per serving.


Low Carb Cauliflower Cheddar Soup Recipe

By kimmy Published: June 9, 2015

  • Yield: 8 Servings
  • Prep: 10 mins
  • Cook: 20 mins
  • Ready In: 30 mins

Calories: 126 | Fat: 6g | Protein: 8.4g | Carbs: 11.4g | Fibre: 4.5g | WW Points: 3



  1. In a large pot or Dutch oven heat the oil and cook the onion until it begins to soften, about 4 or 5 minutes. Add garlic, and cook another 30 seconds.
  2. Add the cauliflower, and stir. Then add the broth, herbs and spices.
  3. Cover, and bring to a simmer. Cook until the cauliflower is soft, about 10 minutes. Remove bay leaves.
  4. While the vegetables are cooking, grate the cheese, and toss with the cornstarch.
  5. When the cauliflower is soft, puree the soup with an immersion blender.
  6. Add the cream and the cheese. Stir as the cheese melts, and then add the mustard. Taste and adjust salt and spices.
By |2017-08-22T20:37:28+00:00June 9th, 2015|Recipes, Soup|

About the Author:

Hello and thanks for popping by! My name is Kim and I love to cook low carbs recipes, desserts, salads and soups. I am always on the hunt for new recipes to make over. My husband Paul was diagnosed with slow onset Type 1 diabetes (LADA) over 5 years ago so we were forced to change the way we did things when it came to cooking. We have always been a healthy and active family. I play soccer, we both run 3-4 times per week and walk 5km most week days after dinner. Our kids play soccer and rugby and are no strangers to a healthy lifestyle. Spending time in the kitchen is always time well spent in my humble opinion and I love to share my cooking successes with you here. There may be hiccups along the way but we keep going and I hope our passion for food translates to your kitchen. Feel free to explore and remember to check us out on Face Book, Twitter, Instagram and Flickr.


  1. Upstate NYer June 9, 2015 at 4:45 pm - Reply

    I have never heard of nutritional yeast. Where is it found in the store? Baking isle? Is it necessary to add to this soup? Or can it be made without it?

    • kimmy June 9, 2015 at 5:37 pm - Reply

      Nutritional yeast flakes contains a significant source of some B-complex vitamins and has 6g protein per 1/4 cup. It is also an acceptable substitute for parmesan cheese. It has a slightly nutty flavour and dissolves completely in soups. It is a light flaky substance resembling a Corn Flake cereal appearance.

      It is typically found at heath food stores and if you live in Canada it is also found at the Bulk Barn. It is very reasonably priced. I have not yet see it at my local grocery store but if you have a health food section you may find it there. Bob’s Red Mill also has it and you can purchase it on line.

      This dish can absolutely be made without it but your protein values will change accordingly. I add it to a lot of my dishes but it is not a requirement.

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