This keto creamy cauliflower soup is healthy, low-carb and vegan. With mushrooms and hemp seeds, it’s absolutely an easy but hearty meal loaded with healthy fat and nutrients!

Making soup and eating it with your loved ones are the most comforting things. Of course we all love having delicious food, but eating is not just about the taste, or just to get full. We eat to nurture our body and enjoy the time with the people we love. I highly recommend you make this keto cauliflower soup for both purposes!

I’ve tested a lot of recipes before going on a vegetarian keto diet. First thing is I’m the kind of person that loves planning everything ahead, and another thing is I want to make sure I can still eat well under a super strict diet. Cauliflower is one of my most frequently used ingredients for keto cooking. Honestly now I can’t survive without it! 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 oil like avocado oil, walnut oil, hemp seed oil, etc.
Green onions: I love the flavor and aroma of green onions. If you do not like them, just skip them or replace them with other fresh herbs such as parsley.
White button mushrooms: mushrooms make the soup so aromatic. You can use any kind of mushroom.
Cauliflower: I pan-fried the cauliflower florets to create the roasted flavor. You may roast them using the oven.
Vegetable broth: broth can build flavor. If you do not have broth on hand, you can use water. The taste will be less rich but still great!
Unsweetened coconut milk (optional): it adds creaminess to the soup, but I know not everyone loves the taste of coconut milk in cauliflower soup so this is optional. Choose full fat or 70% fat coconut milk.
Hulled hemp seeds: pick the organic one. hemp seed is my favorite ingredient on my vegetarian keto diet. It adds a pleasant nutty taste to your food and contains many essential nutrients.
Nutritional yeast: I used non-fortified nutritional yeast.

Nutritional Information

Note: Net carb count excludes fiber, erythritol, and allulose, as they do not affect blood sugar in most people. The numbers are calculated by ourselves manually and the information is just for your reference. The figures may vary depending on the brand of the ingredients, so feel free to make your own calculations.

Total serving in this recipe: 2
Net carb per serving: 10g
Coconut milk is not included in the calculation.

Nutrition Facts

2 servings per container

Amount Per ServingCalories372
% Daily Value *
Total Fat 29g 45%
- Saturated Fat 7g 35%
Total Carbohydrate 17g 6%
- Dietary Fiber 7g 29%
Protein 18g 36%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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Planning your keto/low-carb diet? Here are some keto meal ideas on Lokyi’s Food Studio:

Vegetarian Keto Full English Breakfast (takes 30 minutes only!)
Vegan Keto Bread Buns With Black Sesame Powder
Veggie Shirataki Noodle Stir-Fry (Japchae)

Vegan Keto Cauliflower Soup with Mushrooms

lokyisfoodstudio

This keto creamy cauliflower soup is healthy, low-carb and vegan. With mushrooms and hemp seeds, it’s absolutely an easy but hearty meal loaded with healthy fat and nutrients!

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Prep Time 15

Cook Time 35

Total Time 50

Course Soup

Cuisine French

Servings 2

Calories 372 kcal

Equipment

Soup pot

Ingredients

2 tablespoons extra virgin olive oil
1 clove garlic sliced
2 stalks green onions white & green separated & finely chopped
8-9(100g) white button mushrooms pat dry & sliced
1/2 head(300g) cauliflower cut into florets & pat dry
540 millilitre(2 1/4 cup) vegetable broth
60 grams unsweetened coconut milk (optional) full fat or 70% fat
1/2 teaspoon fine sea salt
1/4 teaspoon ground black pepper
6 tablespoons(60g) organic hulled hemp seeds
1 tablespoon(11g) non-fortified nutritional yeast

Instructions

In a soup pot, heat a tablespoon of olive oil over medium heat, sauté garlic and white part of green onions under fragrant, then add mushrooms to stir-fry until soft and golden brown. Season with a pinch of sea salt and set aside.
In the same pot, heat another tablespoon of olive oil, add cauliflower florets to fry until golden brown, for about 5 to 8 minutes. Reserve some beautifully browned florets and mushrooms for garnish.
Pour vegetable broth and coconut milk (if using) into the pot and add mushrooms back to the pot. Bring the broth to a boil, then put the lid on to cook the mixture for about 10 to 15 minutes.
The cauliflower should be a bit translucent and soft. Turn off the heat and blend the soup into creamy and smooth puree using an immersion blender, or let the whole pot cool for about 10 minutes before transferring to a blender. Add hemp seeds and nutritional yeast and blend again.
Pour the soup back into the pot and heat it over low heat. Season the soup with sea salt and black pepper. Give everything a good stir and cook for a minute more.
Decorate the soup with the cauliflower and mushrooms we reserved in step 2. Sprinkle green part of green onions over the top. Drizzle more olive oil over the soup if you like. Serve warm!