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.
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
- Dairy-Free Cream Of Mushroom Soup
- Turmeric Coconut Zucchini Soup
- Paleo Broccoli Soup With Nut Pesto
- Healthy Beetroot Borscht Soup
- Find all of my soup recipes here.
- 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.