Keto Cauliflower Soup with Goat Cheese and Bacon

This keto soup recipe is the perfect high fat, high flavor, low carb soup to warm you up and keep you full. 

Course Soup
Cuisine American
Prep Time 10 minutes
Cook Time 12 minutes
Total Time 22 minutes
Servings 4


  • 1 large head cauliflower rinsed, tough outer leaves removed
  • 3 cloves fresh garlic roughly chopped
  • 2 stalks green onions rinsed
  • 2 tsp dried parsley
  • 2-3 tsp water
  • 3 cups organic chicken or vegetable stock divided
  • 4 oz log goat cheese cut into chunks
  • 2 slices cooked bacon crumbled


  1. Cut up the cauliflower, stems included, into small pieces and place in a large colander. Rinse thoroughly under running water and let drain briefly when finished. 

  2. Place cauliflower in a large, microwave-safe dish with garlic, the white part of the green onions, and the dried parsley. Add 2-3 tablespoons of water and season with salt and pepper, to taste. 

  3. Cover container and microwave on high until the cauliflower is fork tender, approximately 6-7 minutes. (Actual cooking time will vary depending on microwave strength and the amount of cauliflower used, so test after 4 minutes and adjust cooking time accordingly). 

  4. Remove from microwave, and fill blender container nearly half full with the steamed cauliflower mixture. Add 1 cup stock to the blender and blend until smooth. (Make sure the blender lid is adequately vented to allow steam to escape before turning on the blender). 

  5. Pour cauliflower puree into a large soup pot and repeat with the remaining steamed cauliflower mixture and stock until it has all been pureed and transferred to the pot. 

  6. Turn heat to medium and cook until the cauliflower mixture is heated through, about 5-6 minutes, while stirring occasionally. Add the goat cheese and stir until blended. Cook another minute or two, or until the soup is uniformly heated. If soup is too thick, add additional stock to reach the desired consistency. If it is too thin, continue cooking until excess moisture has been reduced. 

  7. Taste and season with additional salt and pepper, if desired. Serve immediately topped with sliced green onion and crumbled bacon. 

Recipe Notes

5.2 net carbs per serving