A creamy, healthy keto cauliflower soup that’s low-carb and vegan. Loaded with mushrooms, hemp seeds, and nutrients — an easy, hearty meal!
Making soup and sharing it with your loved ones is one of the most comforting things. We all love delicious food, but eating isn’t just about taste or filling up — it’s about nourishing our bodies and enjoying time with the people we love. I highly recommend making this keto cauliflower soup for both reasons!
I tested a lot of recipes before starting my vegetarian keto diet. I’m the kind of person who loves planning everything ahead, and I wanted to make sure I could still eat well on a strict diet. Cauliflower is one of my most frequently used keto ingredients — honestly, I can’t live without it now! It can be made into smoothies, “sticky” rice, fried “rice,” risotto, roasted side dishes, pizza bases, and even “steaks”!
Ingredients for Keto Cauliflower Soup
Olive oil: I used extra virgin olive oil. You can use other keto-friendly oils like avocado oil, walnut oil, or hemp seed oil.
Green onions: I love the flavor and aroma of green onions. If you don’t like them, skip them or substitute with fresh herbs like parsley.
White button mushrooms: Mushrooms make this soup incredibly aromatic. You can use any variety you like.
Cauliflower: I pan-fried the florets to create a roasted flavor. You can also roast them in the oven.
Vegetable broth: Broth builds flavor. If you don’t have any on hand, water works too — the taste will be less rich but still great!
Unsweetened coconut milk (optional): It adds creaminess, but not everyone likes coconut milk in cauliflower soup, so this is optional. Choose full-fat or 70% fat coconut milk.
Hulled hemp seeds: Choose organic. Hemp seeds are one of my favorite ingredients on a vegetarian keto diet — they add a pleasant nutty taste and contain many essential nutrients.
Nutritional yeast: I used non-fortified nutritional yeast.
