Roasted Garlic Cauliflower Soup

Why This Is Strictly Keto

Traditional cream soups are typically thickened with flour — this recipe achieves its silky, velvety texture entirely by blending roasted cauliflower with cream and broth. No flour, no starch, no thickeners needed. At around 5g net carbs per serving, it fits comfortably within keto limits.

Ingredients

• 1 large head of cauliflower (~800g), cut into florets
• 1 whole head of garlic
• 1 small onion, roughly chopped
• 2 stalks celery, roughly chopped
• 3 tablespoons butter or olive oil
• 4 cups (1 litre) chicken broth (no added sugar)
• ½ cup heavy cream
• ½ cup Parmesan cheese, grated (optional but recommended)
• 1 teaspoon dried thyme
• Salt and white pepper to taste

Toppings:

• Crumbled crispy bacon
• A drizzle of heavy cream or olive oil
• Fresh chives or parsley
• A pinch of smoked paprika

Instructions

1. Preheat oven to 425°F (220°C). Spread cauliflower florets and onion on a large baking sheet. Cut the top off the garlic head to expose the cloves. Wrap it in foil and place on the baking sheet. Drizzle everything with 2 tablespoons of olive oil or butter, season with salt and pepper. Roast for 25 minutes, turning cauliflower once, until golden and tender.

2. Start the soup base: While vegetables roast, melt 1 tablespoon butter in a large pot over medium heat. Add celery and cook 4–5 minutes until softened.

3. Combine: Transfer the roasted cauliflower and onions to the pot. Squeeze the roasted garlic cloves out of their papery skins and add them too. Pour in the chicken broth and add dried thyme. Bring to a boil, then reduce heat and simmer for 10 minutes.

4. Blend: Use an immersion blender directly in the pot to blend until completely smooth. Alternatively, carefully blend in batches in a high-speed blender — vent the lid to release steam. A high-speed blender gives the silkiest result.

5. Add cream and cheese: Stir in heavy cream and Parmesan. Heat over low heat. Taste and adjust salt and white pepper.

6. Serve: Ladle into bowls. Top with crispy bacon, a swirl of cream, fresh chives, and a pinch of paprika.

Nutritional Info (per serving, approximate)

Tips

• Roasting the cauliflower is what gives this soup its deep, nutty flavor — do not skip this step or use the microwave as a shortcut.
• Use fresh cauliflower only; frozen cauliflower releases too much water and won’t brown properly.
• The soup freezes well for up to 3 months; freeze before adding the cream, then stir it in after reheating.