Creamy Cauliflower Soup with Crispy Bacon (Paleo, Gluten-free)

This creamy cauliflower soup is delicate and fluffy with crispy bacon adding texture and saltiness. It’s easy and takes under 30 minutes. The recipe is dairy-free, gluten-free, paleo and Whole30 friendly.

Cauliflower Soup With Bacon (Paleo, Gluten-free, Dairy-free, Whole30)
  • Save

It’s cold and miserable today, and all I want to eat is a nice bowl of warm soup. I whipped up this creamy cauliflower puree soup in under 30 minutes.  It was delicate and fluffy with little crispy bacon candy adding texture and saltiness. The creaminess would fool you into thinking the soup is made with added white potatoes, butter or cream but it’s all cauliflower with a little trick.

Cauliflower Soup Nutrition

While I say that this is a dairy-free soup, it’s not vegan-friendly as it uses an egg white to fluff up the soup and give its wonderful texture. You can omit the egg white and use some coconut cream instead. Another way to thicken the soup is by adding some tapioca or cassava starch, maybe a tablespoon and whisking it through. And instead of bacon, top it with some pan-fried mushrooms.

This soup is otherwise very nutritious and full of antioxidants, vitamins and fibre. It’s fairly low in calories and carbs but feels very satiating as it’s rich in healthy fats and some protein. It’s gluten-free, paleo and Whole30 friendly.

See the full nutritional breakdown below the recipe.

How To Make Paleo Cauliflower Soup

  • Although I say that this a dairy-free soup, some ghee is used in the cooking. Ghee is clarified butter, which is almost entirely casein and lactose-free, but if you’re concerned with even the tiniest amount of those things, feel free to use olive oil instead.
  • Adding the cream of the whisked egg at the end acts as a substitute to cream or butter which would normally be added to add fluffiness and creaminess to the dish.
  • You can make a vegetarian version by simply removing crispy bacon from the recipe. Top it with some pan-fried mushrooms instead.
  • It’s best to make your own vegetable or chicken stock but if you’re pressed for time and have to resort to pre-packaged stock, try to buy natural, salt-reduced varieties so that you can control how much salt you add to your own taste. 

More Healthy Soup Recipes

Cauliflower Soup With Crispy Bacon (Paleo, Gluten-free, Dairy-free, Whole30)
  • Save

Want to Save This Recipe?

Enter your email & I’ll send it to your inbox. Plus, get great new recipes from me every week!

Save Recipe

By submitting this form, you consent to receive emails from Cooked & Loved

Cauliflower Soup With Crispy Bacon (Paleo, Gluten-free, Dairy-free, Whole30)
  • Save

Paleo Cauliflower Soup with Crispy Bacon (Gluten-free)

Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Author: Irena Macri
Servings: 2 servings
Course: Soup
Cuisine: European
Print Pin Save
5 from 1 vote
Calories: 675kcal
This creamy cauliflower soup is delicate and fluffy with crispy bacon adding texture and saltiness. It's easy and takes under 30 minutes. The recipe is dairy-free, gluten-free, paleo and Whole30 friendly.


  • 1 tablespoon ghee or 2 tablespoons olive oil
  • 1 medium white onion chopped
  • 1 medium head cauliflower core out and chopped roughly
  • 3 cloves of garlic chopped
  • 3 cups chicken stock or vegetable stock
  • 2/3 teaspoon sea salt
  • 1/2 teaspoon ground black pepper
  • 3/4 cup diced bacon
  • 1 egg white only
  • A little coconut or macadamia oil to fry bacon in
  • Fresh herbs of choice for garnish


  • In a large saucepan, heat 1 tablespoon of ghee until medium hot. Sauté the onion for 3-4 minutes or until soft and translucent.
  • Add the cauliflower, garlic and stock and bring to boil. Season with salt and pepper. Turn the heat down and cook covered for 8-10 minutes.
  • In the meantime, pan fry the bacon pieces until crisp.
  • At an 8 minute mark, break one whole egg into a smaller saucepan or a metallic mixing bowl that will fit over the larger cooking saucepan. I used a smaller saucepan that I could hold over the steam from the cooking cauliflower soup. While holding the smaller saucepan close to the steam but not touching the simmering liquid, continuously whisk the egg for about 3 minutes until it gets frothy and smooth. It will look almost like a thickened yellowish cream. Set aside.
  • Transfer cauliflower soup contents into a blender or a food processor and puree until smooth. You can use a hand held puree blender as well. Then while the blender is still on, pour in the egg cream. Stop once everything is incorporated. Taste for salt.
  • Serve with fresh herbs like chives, parsley or basil and crispy bacon sprinkled on top.


Calories: 675kcal | Carbohydrates: 35g | Protein: 28g | Fat: 48g | Saturated Fat: 18g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 20g | Trans Fat: 0.1g | Cholesterol: 89mg | Sodium: 1996mg | Potassium: 1518mg | Fiber: 7g | Sugar: 14g | Vitamin A: 178IU | Vitamin C: 145mg | Calcium: 102mg | Iron: 3mg
Keywords: bacon, Soups, Cauliflower Recipes
Tried this recipe?Mention @cookedandloved or tag #cookedandloved
  • Save
Irena Macri
By Irena Macri

About the author: Hi, I’m Irena Macri. I share delicious recipes that I have cooked and loved. I am a published cookbook author, have been food blogging for over 10 years and have a Diploma in Nutrition. You will find many healthy recipes as well as my favourite comfort food. More about me here | Subscribe to my newsletter and freebies

Comment or Rate This Recipe

Made the recipe? Please leave a rating as it helps other readers to discover this dish. You don’t need to leave a comment if rating a recipe, unless it’s 3 stars or below.

Leave a Reply

Your email address will not be published. Required fields are marked *

Click on the stars to rate this recipe!


  1. Oh my this was so, so, so good. I cooked the onion in the bacon fat and added chopped avocado to the finished product. Even my cauliflower hating husband ate 2 bowls!

  2. Just finished cooking this soup, & I’m loving it! Can’t wait for my husband to come home for dinner. The texture is amazing! I’ve never made anything with an egg cream, & this cauliflower soup has me rethinking other soups in my repertoire. Found you via Pinterest.

  3. Just wanted to say thanks for a great recipe. Made it for my girlfriend last night and didn’t think it’d be thick enough, but came out great after the egg and a quick blend. Simple to make and delicious. You’ve made a paleo soup convert out of me!

  4. I am in love with this soup! So creamy you would never guess it has no dairy. I used homemade bone broth and added avocado on top and it is delicious. Thanks for sharing this recipe.

  5. So very healthy! Since I first made this I have made variations:
    * a touch of cummin powder during the frying of the onions and garlic
    * replacing the onion with a leek
    * serving with a dollop of labneh (not really paleo but an alternative option).

    1. Love labneh and I see how it would add a little zing to the dish. Leek is also great and would be fantastic for those avoiding onion due to sensitivities.

  6. Looks yummy to me and I can’t wait to try! I have a question though; your pre-recipe comments say egg white, the recipe ingredients say one egg white only, but your recipe instructions say one whole egg, which one is it? Thanks!

See all comments »

You Might Also Like

Share via
Copy link
Powered by Social Snap