Sweater weather, soup weather. Nothing is better than a bowl of creamy, nutritious, hearty soup on a cool fall (or cold winter!) day.
This paleo cauliflower soup recipe is delicious, nutritious, and versatile.
You can make it in the slow cooker or on the stovetop, and you will only use one dish.
If you make this recipe, be sure to post a photo on Instagram and tag @fatissmartfuel!
Substitutions and Swaps
You can easily make this recipe your own by subbing out some of the ingredients. If you use your slow cooker, just throw all the ingredients in the slower cooker at step #3!
- Bacon. If you’re on a plant-based diet or just don’t like bacon, you can skip it. If you do so, make sure you add some extra oil and something to add more flavor to the soup. Bacon packs a lot of flavor!
- Oils. Don’t have any olive oil or avocado oil on hand? Use coconut oil instead. You can also use MCT oil or
macadamia nut oil. Just make sure you’re not using vegetable oil, which is bad for your health.
- Coconut milk. Coconut milk adds a nice, creamy texture to this recipe, but if you’re not a fan of it, you can use natural nut milk like almond milk or cashew milk. Note that your soup will be thinner if you do that.
- Stock. You can use vegetable stock in this recipe to make it vegan or vegetarian, or chicken stock if that’s what you have on hand. But for a massive nutrition and flavor boost, add a scoop of FBOMB Bone Broth. Either flavor will be delicious, and you'll get a healthy dose of collagen.
Why You Can Feel Good About Eating This Soup
Many fall soup recipes incorporate starchy root vegetables like potatoes. These are simple carbs that tend to raise your blood sugar.
Cauliflower, on the other hand, is nutrient-dense and low-carb. Packed with vitamins and minerals like folate, vitamin C, and vitamin K, you can rest assured that you’re getting some bang for your caloric buck.
Another reason to love cauliflower... 100g of cauliflower contains only 18% of the carbohydrate load that potatoes pack, with 3g instead of 17g. This means that you can enjoy it without the energy spike and eventual crash.
And of course, it's delicious, which is probably the top reason you'll love this recipe.
This Creamy Cauliflower Soup Is...
- Healthy. Packed with delicious high-quality fats from full-fat coconut milk and avocado oil on top of the nutritional benefits from cauliflower, this soup is healthy and delicious.
- Dairy-free. Most cauliflower soup recipes combine cheese such as Parmesan or cheddar. As delicious as it is, cheese is not on the paleo food list, so this soup skips the cheese for a dairy-free version.
- Satiating: The quality fats and proteins from oils, bacon, and coconut milk, and the fiber from the cauliflower make the soup a satiating entree or side dish.
- Yield: 4 servings
- Serving size: 1½ cups
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- 1 large head cauliflower
- 6 pieces bacon, diced
- 3 tablespoons olive oil or avocado oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 2 teaspoons fresh thyme
- 3 cups vegetable or chicken stock (or bone broth)
- 2½ cups full-fat coconut milk
- Kosher salt and freshly ground black pepper, to taste
- Dash of Tabasco
- 1 tablespoon chives, chopped (optional garnish)
- Coarsely chop the cauliflower and set aside.
- In a large pot, fry bacon over low-medium heat for about 10 minutes, stirring often, until bacon is starting to crisp.
- Add the olive oil or avocado oil, onion, and garlic. Cook until softened, but not browned.
- Add the cauliflower, thyme, and stock. Bring to a boil, and then reduce the heat to a simmer.
- Add coconut milk, and cover to cook until the cauliflower is very soft (about 15-20 minutes).
- Remove from heat. Blend in soup blender (like Vitamix) or use an immersion blender to puree the soup. Return to the pot.
- Add tabasco. Stir until smooth.
- Season to taste with salt and black pepper. Garnish with chives.
Nutritional Information Per Serving:
- Fat: 52g
- Protein: 12g
- Total Carbohydrates: 22g
- Fiber: 8g
- Net Carbs: 14g
- Fat: 77%
- Protein: 8%
- Carbohydrates: 15%