Discover the perfect balance of indulgence and nutrition with our Creamy Tuscan Keto Cauliflower Soup. This velvety masterpiece transforms humble cauliflower into a luxurious, fat-burning meal that feels more like a cheat day than a diet staple. Inspired by the sun-drenched flavors of Tuscany, this soup combines the richness of cream and cheese with the brightness of sun-dried tomatoes and fresh herbs to create a satisfying experience that keeps you firmly in ketosis. Unlike many watery “diet” soups, this hearty creation provides lasting fullness and comfort, making it easier to stay committed to your weight loss goals even on the most challenging days. Whether you’re a keto veteran or just beginning your low-carb journey, this soup promises to become a staple in your weight loss arsenal.
Life-Changing Tuscan Cauliflower Soup: The Ultimate Keto Comfort Without Guilt
Description
Ingredients:
1 medium head cauliflower, cut into florets (about 5-6 cups)
2 tablespoons olive oil
1 medium onion, chopped
4 cloves garlic, minced
1 tablespoon fresh thyme leaves (or 1 teaspoon dried)
1 teaspoon dried oregano
4 cups chicken bone broth (homemade preferred for extra nutrients)
1 cup heavy cream
8 oz cream cheese, softened and cubed
1 cup fresh spinach, roughly chopped
1/2 cup sun-dried tomatoes (oil-packed), drained and chopped
1/2 cup grated parmesan cheese, plus extra for garnish
1/4 cup fresh basil, chopped
1 teaspoon sea salt (or to taste)
1/2 teaspoon freshly ground black pepper
1/4 teaspoon red pepper flakes (optional)
2 tablespoons butter (for finishing)
Instructions:
In a large Dutch oven or heavy-bottomed pot, heat olive oil over medium heat.
Add onion and sauté until translucent, about 3-4 minutes.
Add garlic, thyme, and oregano, and cook for another 30 seconds until fragrant.
Add cauliflower florets and cook for 2 minutes, stirring occasionally.
Pour in chicken bone broth, bring to a simmer, then reduce heat to medium-low. Cover and cook until cauliflower is very tender, about 15 minutes.
Using an immersion blender, blend the soup until smooth. (Alternatively, transfer in batches to a blender, being careful with the hot liquid.)
Reduce heat to low. Add cream cheese and stir until completely melted.
Stir in heavy cream, parmesan cheese, salt, pepper, and red pepper flakes if using.
Add chopped spinach and sun-dried tomatoes. Simmer for 5 minutes until spinach is wilted.
Remove from heat and stir in fresh basil and butter for extra richness.
Taste and adjust seasonings as needed.
Serving Suggestions:
Garnish with additional grated parmesan, a drizzle of olive oil, fresh basil, and a few red pepper flakes.
Serve with keto-friendly sides like avocado slices or a small salad with vinaigrette.
For added protein, top with grilled chicken, crispy bacon bits, or Italian sausage crumbles.
Meal Prep Tips:
This soup stores well in the refrigerator for up to 4 days in airtight containers.
Freeze in individual portions for up to 3 months. Thaw overnight in the refrigerator.
When reheating, do so gently over low heat to prevent separation of the cream.
For meal prep, you can make the base soup (steps 1-6) ahead of time, then add the cream, cheese, and vegetables when reheating for best flavor and texture.
Nutritional Values (per serving - makes 6 servings):
Calories: 385
Fat: 36g
Protein: 10g
Net Carbs: 5g
Fiber: 2g
Total Carbs: 7g
Sodium: 850mg
Potassium: 450mg
Calcium: 25% DV
Vitamin A: 35% DV
Vitamin C: 65% DV
