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Keto Roasted Cauliflower Soup

  • Author: Natalie
  • Prep Time: 10 minutes
  • Cook Time: 50 minutes
  • Total Time: 1 hour
  • Yield: 4 1x


  • 1 head cauliflower, florets chopped (about 4 cups)
  • 1 yellow onion, chopped
  • 5 cloves of garlic, whole
  • 2 tablespoons olive oil
  • kosher salt + pepper
  • 4 cups (may need 5 cups) chicken stock
  • 1/2 cup heavy cream (see Notes for dairy free/Whole30/vegan substitutions)
  • finely chopped chives (or other favorite herb like parsley, green onions, dill, etc) + more black pepper for garnish, optional


  1. Preheat your oven to 425°F. Line a rimmed baking sheet with parchment paper (for easy cleanup).
  2. Spread the cauliflower florets, chopped onion and cloves of garlic in an even layer on the rimmed baking sheet. Drizzle with olive oil, and season with kosher salt + black pepper.
  3. Roast for about 45 minutes, until the cauliflower + onion is golden brown and caramelized.
  4. Transfer the roasted veggies to your high speed blender, along with 2 cups of bone broth. Blend over medium high speed until smooth, about 60-90 seconds.
  5. Pour the pureed cauliflower into your soup pot, over medium heat. Add in the heavy cream, then thin to your desired consistency with bone broth. I usually use 4 cups in total (including the 2 cups I already had in the blender). Allow warm through.
  6. Serve warm, topped with chives (or other favorite fresh herbs) and black pepper.
  7. Leftovers will keep in an airtight container refrigerated for at least 5 days, or frozen for at least 6 months.
  8. See Notes below for more tips, FAQs and substitution options!


Cauliflower: You could use prechopped cauliflower rather than a whole head!

Dairy Free/Whole30/Vegan: Using heavy cream is completely optional. This soup is still yummy without! For dairy free creaminess, you can use cashew cream, coconut milk or cream in a can, original flavor Nutpods or Silk Dairy Free Heavy Cream. Same amount of all of those.

Reheating: Reheat in the microwave until warm, about 3-5 minutes. Or reheat in a soup pot on the stove over medium heat until warm.

Freezing Instructions: Freeze in a freezer safe airtight container for at least 6 months. Can thaw in the fridge overnight, or reheat straight from frozen. Reheat either in the microwave until warm, about 3-5 minutes if thawed, or 6-10 minutes if frozen. Or reheat on the stove in a pot over medium heat until warm.

Nutrition Facts: The nutritional information is calculated based on the exact ingredients and quantities listed in the Ingredients above, including 4 cups chicken stock and the heavy cream. It is provided as a courtesy only and should be construed as an estimate rather than a guarantee. Ingredients can vary, especially if you make recipe substitutions. Always best to go off your own calculations based on the ingredients and measurements you use.