A comforting and hearty loaded cauliflower soup that encompasses the flavor profile of loaded baked potatoes in a keto-friendly way.
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Peace, family.
I don’t think I’ve ever met anyone who doesn’t love a good loaded baked potato. It’s a popular comfort dish, served in homes and restaurants everywhere, and beloved by all. I started thinking about what makes loaded potatoes such a crowd-pleaser. The answer is in the toppings! The seasonings plus the bacon, sour cream, scallions, butter, and cheese combine to form a totally crave-able flavor profile that can be instantly identified. It isn’t the potato itself per se, which is a great thing for us low-carbers since we tend to avoid the starchy and carby tubers anyway.
I’ve been craving the familiar flavors of a loaded baked potato. If you follow a low-carb or keto lifestyle, then you already know about the magic of loaded cauliflower and how it can kill that baked potato craving right where it stands. The recipes are everywhere and I even have one here on my site. But it’s the beginning of January and we needed something a little more substantial and hearty. It may be a mild winter here in Texas, but it’s still winter.
Loaded Cauliflower Soup | Keto, Low-Carb
Frozen Cauliflower
I opted for frozen cauliflower in this recipe. Frozen vegetables retain a lot of the same nutrients as their fresh counterparts, and you don’t have to worry about rushing to use them before they go bad. I’d say that 95 percent of the time I opt for fresh (and oftentimes local) produce, but my life has changed a lot since having a baby. While I may have every intention of cooking a dish on a specific day…life happens. There are fevers, tantrums, spur-of-the-moment play dates, emergencies, and unanticipated late work days that are just a part of our new normal. Buying the occasional bag of frozen vegetables cuts down on food waste since I know they’re still in the freezer waiting on me whenever I get ready. If someone had the ability to show me the volume of rotten produce I’ve thrown away over the course of my lifetime, I’m certain I’d be ashamed.

I bought a 3-pound bag of frozen cauliflower, and threw it all on a sheet pan. It went into the oven for about 20 minutes at 375°. After that I put about ¾ of my roasted cauliflower into my nutri-bullet with heavy cream and blended until creamy and smooth. You can also use a food processor to puree the cauliflower. The reason why I didn’t blend all of the cauliflower, is because I wanted the soup to be somewhat chunky. There’s that word I hate again, if you remember from my Perfect Egg Salad recipe. If you want a perfectly smooth soup with no chunks, then you’re more than welcome to puree all of the cauliflower. It’s your thing. Do what you want to do.
Cheddar Cheese
In any recipe that requires shredded cheese (hello Three Cheese Sausage & Spinach Dip) I will always, always, always recommend that you shred your own cheese. It gives you such a better melt since the bagged stuff contains cellulose. Cellulose is a necessity in bagged cheese because it keeps it from sticking together and forming clumps. But this isn’t ideal when used in a creamy and smooth recipe such as this.
Other Ingredients
I did not use any special or fancy bacon for this. I oven-fried mine, a technique I’ll be writing about in detail very soon, but you can just cook yours according to package instructions prior to chopping and adding to the soup. I added chopped red and green onion, salt, pepper, garlic and butter for the most amazing flavor. For me, Kerrygold grass-fed salted butter is the way to go, but I won’t lie and say that it’s crucial for the integrity of the recipe. Use whatever butter you prefer and it will be great all the same. Chicken broth brings the entire dish together in the best way. Be sure to set some of your ingredients aside for topping if you desire.
The longer the flavors have a chance to dance together, the better your soup will be, but I recommend you letting it simmer at least 30-45 minutes. It tastes amazing the next day and even makes a great desk lunch. Depending on how hungry you are, the yield of this soup could easily last one person several days. I honestly cannot yet tell you how well it freezes, because it’s usually gone before we even have a chance to get that far. I’ll be sure to come back and update you all once I’ve had a chance to test freeze a few batches.
This recipe is slightly more involved, but not impossible to get on the table on a busy weeknight. It just takes a little planning. Cook the bacon and cauliflower at the same time, while chopping your vegetables on the side. Oh, and your broth can already be heating in the pot! Part of being a good cook is learning to multi-task so that it doesn’t take hours to pump out a meal. It takes a little practice, but it’s definitely doable and definitely worth it.
If you’ve made it this far and haven’t joined my mailing list yet then what gives? I’t’s called Adri’s Secret Menu and we’re gearing up for a year full of giveaways, events, challenges, new recipes, and more. I’d hate for you to miss any of the fun. Don’t say I didn’t warn you! My approach to keto and low-carb is very laid-back, fun, and doable, while still remaining interesting and delicious. You’ll find the form down below the recipe box. Costs you nada. Nada dang thang.
Try this recipe out and let me know what you think!
Peace,
Adri
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Loaded Cauliflower Soup | Keto, Low-Carb
A comforting and hearty loaded cauliflower soup that encompasses the flavor profile of loaded baked potatoes in a keto-friendly way.
Ingredients
- 3 lb frozen cauliflower
- 3 oz bacon, cooked and chopped
- 1/2 cup red onion, chopped
- 1/2 cup green onion, chopped
- 4 tbsp. heavy cream
- 32 oz chicken broth
- 3/4 cheddar cheese, grated (plus more for serving)
- 1 tsp. kosher salt
- 1 tsp. black pepper, ground
- 1 garlic clove, minced
Instructions
- Preheat oven to 375° F
- Add 3 pounds of frozen cauliflower to a sheet pan and place in oven for 20 minutes.
- Meanwhile, cook 3 oz fresh bacon according to package instructions before chopping into bits
- Chop red and green onion and set aside.
- Remove cauliflower from oven and allow to cool slightly.
- In a food processor, blend heavy cream and cauliflower until smooth. If desired, leave some cauliflower florets whole for a chunkier textured soup.
- In a large pot combine the broth, cauliflower, onion, bacon, cheese, salt, pepper, and garlic.
- Allow to come to a boil, stirring occasionally.
- Reduce heat to medium-low, cover with a lid, and allow to simmer for an additional 30-45 minutes, stirring occasionally.
- Serve topped with additional cheese, onion, and bacon as desired.
Nutrition Information:
Yield:
8Serving Size:
1Amount Per Serving: Calories: 142Total Fat: 8gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 4gCholesterol: 24mgSodium: 978mgCarbohydrates: 10gNet Carbohydrates: 6gFiber: 4gSugar: 5gProtein: 9g
I am eager to make this soup…sounds yummy! Thank you for sharing.