All recipes

Keto · Soup

Creamy Cauliflower Cheddar Soup Without Flour

A smooth cauliflower cheddar soup thickened with vegetables instead of flour. A little cream and sharp cheddar make every spoonful comforting.

By Chef Jeff

Jump to recipe
Creamy Cauliflower Cheddar Soup Without Flour served ready to eat

The cauliflower is the thickener here, so there is no roux to make and no flour to measure. Cook it until genuinely soft before blending. That small extra bit of patience gives you a silky bowl rather than a grainy one.

Simple swaps

Use low-sodium chicken broth in place of vegetable broth if vegetarian ingredients are not needed.

Make ahead and store

Refrigerate within 2 hours and use within 3 days. Reheat gently, stirring frequently, until steaming hot throughout; avoid a vigorous boil.

More recipes to try

Good food. A plan that fits you.

My Diet Chef · By Chef Jeff

Creamy Cauliflower Cheddar Soup Without Flour

Prep
10 min
Cook
25 min
Total
35 min
Serves
2

Ingredient amounts adjust with your selection. Cooking times and temperatures stay the same; use suitable cookware and cook in batches if needed.

Ingredients

  • 12 oz cauliflower florets, chopped
  • 1 1/2 cups low-sodium vegetable broth
  • 1 garlic clove, minced
  • 1/6 cup heavy cream
  • 1 1/2 oz sharp cheddar cheese, freshly grated
  • 1/2 tbsp olive oil
  • 1/8 tsp fine salt
  • 1/8 tsp black pepper
  • 1/2 tbsp finely chopped chives

Let's cook

  1. Warm oil in a large saucepan over medium heat. Stir in garlic for 30 seconds without browning.
  2. Add cauliflower, broth, salt and pepper. Bring to a boil, reduce heat and simmer partially covered for 18–22 minutes, until the cauliflower is very soft.
  3. Remove from heat. Blend smooth with an immersion blender, keeping its head submerged. Stir in cream.
  4. Let bubbling stop, then stir in the cheddar a handful at a time until melted. Warm gently if needed; do not boil. Divide among serving bowls and finish with chives.

Estimated nutrition per serving

Calories
237 kcal
Protein
9.3 g
Total carbs
12 g
Fiber
3.5 g
Fat
18.2 g
Net carbs
8.5 g

Estimates vary with brands, ingredient sizes and substitutions. Includes all listed oil; optional extras are excluded. Nutrition stays per serving when you change the batch size. Reference data: USDA FoodData Central.

Net carbs = total carbs minus fiber and erythritol, when used.

Calculation assumptions

Uses generic vegetable broth for macronutrient estimates; choose low-sodium broth as listed.