Cauliflower Soup

5.0
(6)
6 Reviews

A healthy take on a loaded baked potato, this creamy cauliflower soup recipe has all the fixings of a loaded potato (bacon included) but for way fewer calories and carbs. Ready in a quick 20 minutes, this easy soup is great for busy weeknights or can be meal prepped ahead of time to take for lunch or frozen for a ready-made meal down the road. This recipe was originally made for one serving but can be easily adapted to serve more.

By
EatingWell Test Kitchen
Eating Well Bio Page
EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

EatingWell's Editorial Guidelines
Updated on April 19, 2024
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Reviewed by Dietitian
Emily Lachtrupp, M.S., RD
Emily Lachtrupp Headshot
Reviewed by Dietitian Emily Lachtrupp, M.S., RD

Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston.

EatingWell's Editorial Guidelines
7860780.jpg
Prep Time:
20 mins
Total Time:
20 mins
Servings:
1
Yield:
1 serving
Nutrition Profile:
Low-Carb Diabetes-Friendly Nut-Free Healthy Aging Low-Sodium Soy-Free High-Fiber High-Protein Egg-Free Gluten-Free Low-Calorie
Jump to Nutrition Facts
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Ingredients

  • 2 cups cooked cauliflower florets

  • 2/3 to 3/4 cup low-sodium chicken broth, divided

  • Dash garlic powder

  • Dash black pepper

  • 1 ounce reduced-fat cream cheese (Neufchâtel)

  • ⅓ cup plain nonfat Greek yogurt

  • 2 slices lower-sodium, less-fat bacon, crisp-cooked and crumbled

  • 1 teaspoon snipped fresh parsley

  • ¼ teaspoon lemon zest

Directions

  1. In a blender or food processor, combine cauliflower, 2/3 cup broth, garlic powder and pepper. Cover and blend until smooth.

  2. Transfer to a small saucepan. Bring just to boiling over medium heat. Whisk in cream cheese and enough of the remaining broth to reach desired consistency; heat through.

  3. To serve, top soup with yogurt, bacon, parsley and lemon zest.

Tips

To make ahead: Prepare through Step 2, cover and refrigerate for up to 3 days or freeze for up to 3 months. Reheat in the microwave or on the stovetop and garnish with yogurt, bacon, parsley and lemon zest before serving.

Originally appeared: Diabetic Living Magazine

Nutrition Facts (per serving)

229 Calories
10g Fat
15g Carbs
21g Protein
Nutrition Facts
Servings Per Recipe 1
Serving Size 1 1/3 cups
Calories 229
% Daily Value *
Total Carbohydrate 15g 6%
Dietary Fiber 6g 21%
Total Sugars 9g
Protein 21g 41%
Total Fat 10g 13%
Saturated Fat 5g 24%
Cholesterol 28mg 9%
Vitamin A 376IU 8%
Vitamin C 112mg 125%
Folate 115mcg 29%
Sodium 349mg 15%
Calcium 165mg 13%
Iron 1mg 7%
Magnesium 26mg 6%
Potassium 408mg 9%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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