Rich, silky, savory, and full of roasted garlic flavor, this comforting soup is made without potatoes or flour. Cauliflower gives it a naturally creamy texture while keeping the carbohydrates lower.
🛒 Ingredients
Serves 4
- 2 whole garlic bulbs, about 20–24 cloves
- 1 tbsp extra-virgin olive oil
- 1 tbsp butter
- 1 small onion, finely chopped
- 3 cups cauliflower florets, cut into small pieces
- 3 cups low-sodium chicken or vegetable broth
- ½ cup heavy cream
- ¼ cup grated Parmesan cheese
- ½ tsp dried thyme
- ¼ tsp black pepper
- ½ tsp salt, or to taste
- 1 tbsp fresh parsley, chopped
- 1 tsp lemon juice, optional
👩🍳 Instructions
1. Roast the garlic
Preheat your oven to 400°F (200°C).
Separate the garlic cloves and remove the loose outer skin. Place the cloves on a piece of foil and drizzle with the olive oil.
Wrap the garlic loosely in the foil and place it on a baking tray. Roast for 25–30 minutes, until the cloves become soft, golden, and fragrant.
Let them cool for a few minutes, then squeeze the roasted garlic from the skins.
2. Sauté the onion
Melt the butter in a large saucepan or Dutch oven over medium heat.
Add the chopped onion and cook for 3–4 minutes, stirring occasionally, until softened. Don’t let it become deeply browned.
3. Add the cauliflower and garlic
Add the roasted garlic and cauliflower florets to the saucepan.
Sprinkle in the thyme, black pepper, and a little salt. Stir everything together and cook for about 1 minute.
4. Add the broth
Pour in the chicken or vegetable broth. Bring the mixture to a gentle boil.
Reduce the heat, cover the pot, and simmer for approximately 12–15 minutes, or until the cauliflower is very tender.
5. Blend until smooth
Turn off the heat and use an immersion blender to blend the soup until completely smooth and creamy.
If using a countertop blender, blend in small batches and be very careful with the hot liquid.
6. Add the cream and Parmesan
Return the soup to low heat. Stir in the heavy cream and grated Parmesan cheese.
Warm gently for 2–3 minutes, stirring frequently. Do not allow the soup to boil vigorously after adding the cream.
7. Adjust the flavor
Taste the soup and add additional salt and black pepper as needed.
For a little freshness and acidity, stir in 1 teaspoon of lemon juice.
8. Serve
Pour the hot soup into bowls and garnish with chopped fresh parsley. Add a small sprinkle of Parmesan and freshly cracked black pepper on top.
Serve immediately while warm.
🌿 Optional Low-Carb Toppings
Try adding:
- Crispy bacon pieces
- Extra Parmesan
- Chopped parsley
- A drizzle of olive oil
- Toasted pumpkin seeds in a small amount
- A little shredded cheddar
- Crispy roasted cauliflower
💡 Tips for the Best Soup
Roast the garlic well: Soft, golden roasted garlic gives the soup a sweeter and deeper flavor than simply boiling raw garlic.
Use cauliflower instead of potato: It provides body and creaminess without the higher carbohydrate load of potatoes.
Don’t boil the cream: Keep the heat low after adding the cream to help maintain a smooth texture.
Want it thicker? Simmer uncovered for a few extra minutes after blending.
Want more protein? Use chicken broth and serve the soup with shredded cooked chicken or a side of grilled chicken.
🥑 Low-Carb Notes
This recipe contains no potatoes, flour, or added sugar. The main carbohydrates come naturally from the cauliflower, onion, garlic, and dairy.
For an even lower-carb version, reduce the onion slightly and use a smaller amount of cauliflower while increasing the broth and cream to maintain the desired consistency.
Prep time: 10 minutes
Roasting time: 25–30 minutes
Cooking time: 20 minutes
Total time: About 55 minutes
Servings: 4
