Go Back
+ servings
A top down view of a bowl of cauliflower soup topped with bacon and cheese, next to a silver spoon.
Print Recipe
4.5 from 4 votes

Keto Cauliflower Soup

A creamy and rich cauliflower soup, made with low carb macadamia nuts. Turn this into a keto friendly meal by adding cheese, bacon, or sour cream to up the protein content. 6 NET CARBS (with no toppings) PER SERVING.
Prep Time30 mins
Cook Time40 mins
Total Time1 hr 10 mins
Course: Soup
Cuisine: American
Keyword: cauliflower soup keto, cauliflower soup recipe, keto cauliflower soup, low carb cauliflower soup, roasted cauliflower soup
Servings: 6 servings
Calories: 135kcal


  • 1/2 cup macadamia nuts soaked overnight
  • 2 heads cauliflower about 14 cups florets
  • salt and pepper to taste
  • 4 cloves garlic peeled and whole
  • 4 tablespoons avocado oil divided
  • 1 jalapeno minced finely
  • 6 cups water
  • 1 tablespoon vegetable bouillon
  • 2 teaspoons lemon juice
  • 1/2 teaspoon thyme

Suggested Toppings

  • bacon
  • cheddar cheese shredded
  • green onions thinly sliced
  • jalapenos thinly sliced


  • Soak macadamia nuts in water for 24 hours. If time doesn't allow, pour boiling water over macadamia nuts, and allow to soak for at least an hour. A high speed blender also helps shorten the necessary soaking time. Drain macadamia nuts prior to adding them to the soup.
  • Preheat the oven to 425º F.
  • Add cauliflower and peeled garlic cloves to a baking sheet. Drizzle with 2 tablespoons avocado oil, and generously season with salt and pepper.
  • Roast cauliflower and garlic in the oven for 30 minutes, until the cauliflower has started to brown around the edges.Roast cauliflower and garlic in the oven for 30 minutes, until the cauliflower has started to brown around the edges.
  • In a large soup pot, add the rest of the avocado oil, and heat over medium heat. Saute jalapeno until translucent, about 5-7 minutes.
  • Add half of the roasted vegetables to the blender, along with half of the soaked and drained macadamia nuts, half of the water, and half of the vegetable bouillon. Puree until very smooth, and then pour into the soup pot along with the jalapenos.
  • Repeat with the rest of the roasted vegetables, water, macadamia nuts, and vegetable bouillon, and pour into the soup pot.
  • Season the soup with lemon juice and thyme, and additional salt and pepper to taste.
  • Heat the soup through until it begins to simmer, and then serve with toppings, as desired.



*This soup has 6 grams of Net Carbs per serving. The recipe is 32% carbs, 67% fat, and 11% protein. Up the protein and fat of this meal by using toppings such as bacon, cheese, and avocado to make it a more balanced Keto dish.
Be sure to plan ahead to make this soup! The macadamia nuts will blend the smoothest if allowed the full 24 hours to soak in water. Use boiling water to speed up the soaking time. Using a high speed blender also helps lessen the need to for a full 24 hours of soaking time.


Calories: 135kcal | Carbohydrates: 11g | Protein: 4g | Fat: 10g | Saturated Fat: 1g | Sodium: 80mg | Potassium: 581mg | Fiber: 4g | Sugar: 4g | Vitamin A: 25IU | Vitamin C: 97mg | Calcium: 53mg | Iron: 1mg