February 26, 2020

Loaded Cauliflower Soup (Gluten-Free, Keto Friendly)

Delicious, creamy and cheesy, loaded cauliflower soup packed with veggies, crisp bacon, and green onions, and made with whole real food ingredients. This easy soup is a low carb and keto-friendly recipe and the perfect healthy dinner for the whole family!

The Best Ever Creamy and Cheesy Loaded Cauliflower Soup

There is just something about a “loaded” anything that we all love, am I right? I mean whether it is a loaded baked potato, loaded mashed cauliflower, or this dairy-free version of loaded baked potato soup, the combination of crispy bacon, green onion, and a sharp cheddar cheese is always, always, always a good idea. 

While I love a good loaded baked potato, sometimes I am craving a recipe that is heavier on the veggies and this easy loaded cauliflower soup always does the trick. This a low carb version of everyone’s favorite loaded baked potato soup that I know you will absolutely love. It is cheesy, full of flavor, and made from entirely real food ingredients without any additives or preservatives. 

If you are craving a cozy soup loaded up with cauliflower goodness, this is it. Keep reading to learn everything you need to know to make this recipe!

The Tools You’ll Need for this Recipe

Loaded Cauliflower Soup

The Main Ingredients in this Keto Friendly Soup

Cauliflower: to keep things easy, I like to use pre-cut cauliflower florets for this recipe. Of course, if you prefer, you can chop your own cauliflower but, if you need an quick and easy option, pre-cut cauliflower florets work perfectly. 

Coconut Milk: The broth in this soup is nice and creamy thanks to canned coconut milk. I love using canned coconut milk in soups like this (this soup is another favorite) to get that creamy element. Canned coconut milk is a great substitute for heavy cream and, since it’s canned, you can keep it in your pantry until you are ready to use it. Feel free to use half and half or even heavy cream instead if you would like. 

Shredded cheddar cheese: It wouldn’t be a “loaded” cauliflower soup without a little shredded cheddar. This recipe calls for sharp cheddar because it has so much more flavor than mild cheddar. Of course, you could use a mild cheddar cheese if you prefer but, I highly suggest going with sharp. 

When a recipe calls for shredded cheddar cheese I like to buy a block of cheese and shred it myself with a cheese grater instead of cheese that has already been shredded. Pre-shredded cheese often contains stabilizers and additives so it doesn’t melt as well that has been freshly shredded off the block. Thankfully, shredding your own cheese is quite easy and will only take a moment. All you need is a cheese grater which is a great kitchen tool to add to your arsenal. 

Bacon: Another classic ingredient in any loaded soup is crispy bacon. For the best (and crispiest) results slice your bacon in lardons (small strips) before frying them up. 

Chicken Broth: You can use homemade chicken broth for this recipe or store bought, either is perfectly fine. If you are particularly sensitive to salt or just trying to monitor the amount of salt used in the soup, grab a low-sodium broth. 

How to Make Low Carb Loaded Cauliflower Soup

(scroll down for the full recipe with complete ingredients and instructions)

bacon lardons cooking in a large stock pot

Step 1: Cook the bacon until crispy and then set aside on paper towels to drain. Remove half the bacon fat from the pot.

Step 2: Now it is time to add the garlic and veggies. Add the ghee or butter, if using, to the pot and then add the garlic, onion, and celery. Saute until the veggies are tender and then add the bay leaf, thyme, cauliflower, and chicken stock to the pot along with a little salt and pepper. 

Step 3: Once the cauliflower is in the pot, your work is mainly done. Now, you just have to let the soup simmer until the cauliflower is tender. Once the cauliflower florets are tender it’s time to turn this into a creamy soup. To do that, you will place a few ladlefuls of soup in a blender and blend until smooth and creamy. Pour that mixture back into the soup.

cauliflower florets, broth, and a bay leaf in large stock pot

Step 4: Lastly, stir in the coconut milk, shredded cheese, green onion, and bacon. Once the cheese is melted, it’s time to eat! Garnish the soup with extra cheese, green onion, bacon, and a little cracked black pepper before serving.

Tips to Make This Recipe Dairy Free 

Loaded Cauliflower Soup in a grey bowl with bacon, green onions, and shredded cheese on top

If you need to make this soup dairy-free for any reason you most certainly can! Here is what you need to do: 

  • Use ghee instead of butter

  • Stick with coconut milk instead of heavy cream or half and half

  • Leave out the cheddar altogether! You may need to add a little extra salt if you go this route. 

Feel free to do what you need to do to make this delicious and comforting soup work for you!

More Delicious Recipes to Love


Loaded Cauliflower Soup (Gluten-Free, Keto Friendly)

  • Author: Ashlea Carver
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 4 1x
  • Category: Main Dish
  • Method: Stovetop
  • Cuisine: American
  • Diet: Gluten Free
  • Author: Ashlea Carver
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 4 1x
  • Category: Main Dish
  • Method: Stovetop
  • Cuisine: American
  • Diet: Gluten Free


  • 4 strips bacon, sliced into lardons

  • 1 yellow onion, diced

  • 4 cloves garlic, minced

  • 1 tbsp ghee or butter

  • 36oz cauliflower florets

  • 24 oz chicken broth

  • 1 1/2 tsp salt (plus more to taste)

  • ¼ tsp black pepper

  • 1 cup full fat coconut milk

  • ¼ cup green onion, chopped

  • 1 cup shredded white cheddar cheese

  • 1 bay leaf

  • 4 sprigs of thyme


  1. Heat a large pot over medium-high heat. When the pot is hot, add the bacon to the pan and cook until crispy. Once the bacon is done remove it from the pan and allow it to drain on paper towels.

  2. Next, add the diced onion, garlic, and ghee (if using) to the pot. Cook for a few minutes until the onion becomes translucent.

  3. Next, add the cauliflower, chicken broth, salt, thyme, bay leaf, salt and pepper to the pot. Bring the soup to a boil and then lower the heat. Let the soup simmer for 15-20 minutes or until the cauliflower are tender.

  4. When the cauliflower florets are tender, add 2 cups of soup to a blender and blend until smooth. Pour the soup back into the pot. Remove the soup from the heat and add in the coconut milk and shredded cheese. Stir until well combined and melted.

  5. Serve the soup with crispy bacon, green onion, and extra cheddar on top and enjoy!

Keywords: cauliflower soup, loaded cauliflower soup, loaded cauliflower, keto, cauliflower


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Recipe rating

  1. Yum, this was tasty and pretty straightforward to make. I wasn’t quite sure what 36 oz of cauliflower florets might be so I used a head and a half chopped up into florets and that seemed to work fine. This definitely gives the loaded baked potato soup vibes with all the toppings but healthier because cauliflower! We added a shake of red pepper flakes on top as well to give it a bit of a kick and it was so good. Actually looking forward to leftovers this week!

    • Hi, Sue! because of the cheese I wouldn’t freeze this soup. You could always make it without the cheese, freeze, and then add the cheese once reheating.

  2. I love cauliflower, and this soup hit the spot! I love that it was creamy without feeling heavy. And it was so simple to make!

  3. WOW! So delicious and so easy. I’ve made this twice one the last week and a half because why husband and I can’t get enough. Paired with some homemade bread and it’s HEAVEN.

    • Love that pairing idea, Emma! so happy you enjoyed the recipe and thank you for taking the time to leave a review!

  4. This was delicious!!! Even in the middle of summer, I’ve been craving soup, and this absolutely hit the spot. Super easy and tasty. My family all enjoyed it, and I’ve already got a request to make it again next week (we’ll see how hot it gets, lol). Thank you for sharing this recipe!

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