A hearty but healthy Low Carb Loaded Baked Potato Soup Recipe – no actual potatoes required thanks to a secret ingredient – cauliflower!
This post was first published on May 19, 2016 and updated on December 17, 2019.
Celebrate Soup Season with this Low Carb Baked Potato Soup Recipe
There’s a blanket of thick clouds covering the sky today, and it’s been this way for a solid couple of weeks now. The house feels a bit chillier in the morning and I’ve actually resorted to turning on the heater a few times.
It’s that time of year again! As the cold kicks in, we’re all looking to stay warm and cozy at home with a bowl of warm, delicious, nutritious, all-good-things-filled soup. This Baked Potato Soup fits the bill perfectly.
A Low Carb Baked Potato Soup Recipe – without actual potatoes!
It doesn’t get more comforting than this Loaded Baked Potato Cauliflower Soup Recipe – that doesn’t actually contain any potatoes!
If you are on a low carb diet but still crave the comfort of creamy potato soup, this healthy low carb soup recipe is for you! This cauliflower “potato soup” is so creamy and comforting but clocks in at just218 calories per serving – excluding toppings, that is.
Ingredients for making Loaded Potato Cauliflower Soup:
This low carb baked potato soup recipe is made with minimal ingredients:
cauliflower
onion
garlic
veggie broth
The best toppings for Baked Potato Soup:
Toppings like crumbled veggie bacon, dairy free cheddar shreds and chives make me feel like I’m diving into a loaded baked potato- but the great thing about this soup is that it’s vegan and low carb, and actually loaded with vegetables, making it a way more nutritious meal. Here are some of my favorite toppings to try on this Loaded Baked Potato Soup:
bacon bits (regular or plant-based)
chopped chives
grated cheddar cheese (regular or dairy free)
toasted nuts or seeds
sour cream (regular or dairy free)
sliced scallions
fried onions
truffle oil
Tips for making this Loaded Baked Potato Soup recipe:
Make sure you don’t brown the garlic when sauteeing or it will taste bitter.
Use full-fat coconut milk to make this potato cauliflower soup recipe dairy-free without compromising on the creaminess.
Select aclean, firm, compact head of cauliflower. Itshould be white or creamy-white. Avoid heads that are soft, have brown coloring or small dark spots on the curds.
I recommend you make this recipe with a low-sodium broth at its base. This allows you to adjust the seasoning at the end of cooking, while still keeping the sodium levels in check.
More healthy soup recipes:
Roasted Parsnip Soup
Vegan Creamy Artichoke Soup
Cucumber Gazpacho
Butternut Squash Apple Soup
Thanks for reading! Follow me onFacebook,Instagram,Twitter,andPinterestto keep up with all of my kitchen adventures.If you make this Low Carb Loaded Baked Potato Soup Recipe please share it using the hashtag #LePetitEats!
Add olive oil to a large pot over medium-high heat. Add onion and saute for about 2-3 minutes until softened. Add garlic and saute for another minute.
Add cauliflower, broth, coconut milk, bay leaf, nutmeg and salt. Bring to a boil, then reduce to a simmer for 10-15 minutes, or until the cauliflower is quite soft.
Remove soup from heat and discard bay leaf Blend soup until completely smooth using an immersion blender, or transfer to a blender and blend in batches. If soup is too thick, add more broth gradually for a thinner consistency, or continue to cook and reduce slightly for a thicker texture. Taste and season again if necessary
Ladle into bowls and top with vegan cheddar, vegan bacon and chives.
Recipe Notes
Make sure you don't brown the garlic when sauteeing or it will taste bitter.
Use full-fat coconut milk to make this potato cauliflower soup recipe dairy-free without compromising on the creaminess.
Select aclean, firm, compact head of cauliflower. Itshould be white or creamy-white. Avoid heads that are soft, have brown coloring or small dark spots on the curds.
I recommend you make this recipe with a low-sodium broth at its base. This allows you to adjust the seasoning at the end of cooking, while still keeping the sodium levels in check.
Bland cauliflower soup is a result of a lack of seasoning. Here's how to ensure every bowl is packed with flavor. Season twice with salt and pepper: You'll start by seasoning the cauliflower florets with salt and pepper before roasting.
There are two really simple techniques that bring out the best in cauliflower: grilling and pickling. Dumping cauliflower florets in a mixture of salt and lemon juice for 45 minutes to an hour turns them into spiky little flavor bombs, delivering high-pitched squeaks in salads, sandwiches or the stew recipe here.
"If your broth is lacking in savory richness, try adding roasted onion, tomato paste, mushrooms, seaweed, soy sauce, or miso. These ingredients add umami flavor and depth to broth," she says. The choice of ingredient depends on the recipe, though.
“Cauliflower is another vegetable that's low in carbs, but also very high in vitamins and phytochemicals,” Fear says. Add chopped cauliflower to your salads, or top with paprika and garlic powder and roast in the oven. Riced cauliflower also makes a great low-carb replacement for traditional rice.
With cauliflower there isn't a maximum. There's a minimum. A portion is about a quarter of a head. Because cruciferous vegetables are so beneficial we should eat at least one portion every day.
Compared to potatoes, cauliflower has less than half the calories per the same 100 gram serving. (source) Cauliflower has only 3 grams of “net carbs” per 100 gram serving, while potatoes have 14 grams of net carbs.
And yes, it's a great low carb replacement for potatoes. They're great in soups and stews and all manner of side dishes. And they're fantastic boiled, baked and roasted.
The lowest carb potatoes are typically sweet potatoes, which contain around 20 grams of carbs per serving. Other low carb options include new potatoes, fingerling potatoes, and purple potatoes. These varieties have a lower glycemic index and are less starchy compared to traditional white potatoes.
The carb content varies depending on the potato variety. The lowest is Zerella with 8.9 g per 100 g.GiLICIOUS comes in at 10.3 g per 100. Both of these are marketed as low carb potatoes and claim '25% less carbs'.
If a soup is tasting bland in the bowl, consider adding acid rather than salt. A squeeze of lemon or lime, or a dash of yogurt or sour cream can add brightness to the bowl. Our Lemony Chicken Soup will make your mouth water.
Roast or caramelize your vegetables before adding them to your soup to bring out their natural sweetness. Add ingredients like mushrooms, tomatoes, soy sauce, miso, or seaweed to enhance the flavor of your soup. Use fresh herbs like parsley, cilantro, basil or thyme to add fresh flavor to your soup.
**Herbs and Spices:** Use a variety of herbs and spices such as thyme, rosemary, oregano, bay leaves, cumin, coriander, or smoked paprika to enhance the taste. 3. **Broth or Stock:** Choose a flavorful broth or stock as the soup base. Vegetable, mushroom, or a combination of vegetable and chicken broth can add depth.
Fresh ginger and garlic. Soy sauce or hoisin (common in Vietnamese soups)The juice of half a fresh lemon or full lime. Fresh, sliced hot peppers, fresh sliced green onion, bean sprouts.
Address: 359 Kelvin Stream, Lake Eldonview, MT 33517-1242
Phone: +577037762465
Job: Product Hospitality Supervisor
Hobby: Gardening, Web surfing, Video gaming, Amateur radio, Flag Football, Reading, Table tennis
Introduction: My name is Manual Maggio, I am a thankful, tender, adventurous, delightful, fantastic, proud, graceful person who loves writing and wants to share my knowledge and understanding with you.
We notice you're using an ad blocker
Without advertising income, we can't keep making this site awesome for you.