This loaded cauliflower soup is inspired by delicious but carb-heavy loaded baked potatoes.  To upgrade we use cauliflower instead, and add in protein-rich chicken or beef broth to lower the carbs and boost the protein.  Yum!

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The loaded cauliflower soup is low carb and comes together in the kitchen quickly, making it perfect for any day. It feels like a dance, as you prepare the next step as the first step cooks- my favorite way to feel ‘zen’ in the kitchen. The resulting soup is so pretty with all the toppings, and can be easily customized to anyone’s taste.

This recipe is in the 30-Day Soup Challenge Cookbook! Thousands have taken my yearly 30-Day Soup Challenge (sign up here) and have requested a cookbook to reference off the computer. We’ve gotcha covered!

Find over 40 delicious gluten-free soup recipes (many keto friendly and many GAPS friendly) and boost your immune system, watch your skin glow, sleep better, and slash your grocery bill in the process- just by including homemade soup once a week for a month this fall or winter.


Servings: 8 Servings
Calories: 323 kcal
Author: Cara
This soup tastes and looks just like a loaded baked potato, but with a veggie-rich low carb base of pureed cauliflower with the perfect savory seasonings. Top however you like, and turn into a meal by adding a little crumbled sausage to the base.


  • 1/2 pound bacon
  • 1 onion
  • 4 cloves garlic
  • 2 lbs frozen cauliflower or one head of fresh cauliflower
  • 1 quart chicken or beef broth
  • 1 teaspoon sea salt to taste
  • 1/2 teaspoon black pepper to taste
  • 1 teaspoon dried chives
  • 8 ounces cream cheese
  • 4 ounces sharp cheddar cheese
  • 4 green onions just the light green and white parts
  • Jalapeno slices optional
  • Sour cream optional


  1. Chop bacon into 1-inch pieces.
  2. Heat a stock pot over medium heat and cook bacon until cooked through to your desired doneness. As the bacon cooks, peel and chop the onion and peel and crush the garlic.
  3. Remove bacon and set aside, leaving bacon grease in the stock pot.
  4. To the bacon grease, still over medium heat, add 1 chopped onion and 4 cloves crushed garlic. Stir occasionally for 20 minutes, until fragrant and onion starts to brown.
  5. Add cauliflower, broth, sea salt, black pepper, and chives., Cook over medium-high, covered, until cauilflower is soft; approx 20 minutes. As this is cooking, shred the cheddar cheese and slice green onions and optional jalapenos.
  6. Lower the heat to medium-low and add in the cream cheese and shredded cheese. Stir gently and continue cooking until heated through and the cheese melts in.
  7. Serve, topping with green onions, jalapenos, sour cream, and the bacon you set aside. Enjoy!
Nutrition Facts
Amount Per Serving (1 serving)
Calories 323 Calories from Fat 234
% Daily Value*
Fat 26g40%
Saturated Fat 12g60%
Trans Fat 0.04g
Polyunsaturated Fat 2g
Monounsaturated Fat 9g
Cholesterol 64mg21%
Sodium 1135mg47%
Potassium 527mg15%
Carbohydrates 11g4%
Fiber 3g12%
Sugar 5g6%
Protein 12g24%
Vitamin A 1017IU20%
Vitamin C 61mg74%
Calcium 175mg18%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.
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