Low-Carb Cauliflower Blender Soup

A great way to incorporate the fiber-enriched cauliflower into your diet! It’s a low-carb and gluten-free soup that features a nice and creamy texture– something that you’ll look forward to even if you hate cauliflowers or you’re avoiding them.

Course Soup

Cuisine American

Prep Time 15 minutes

Cook Time 30 minutes

Total Time 45 minutes

Servings servings

Calories 150kcal

Equipment

blender
Instant Pot (Optional)

Ingredients

1 large head of cauliflower
2 tablespoons extra virgin olive oil
½ medium onion peeled and chopped into small pieces
3 cups homemade, unsalted chicken broth
1 tablespoon garlic minced
1 teaspoon kosher salt
½ teaspoon black pepper freshly ground
1 cup skimmed milk
¼ cup half and half
4 ounces cottage cheese plus more for garnish
¼ cup carrots grated, for garnish
¼ cup spring onions chopped, for garnish

Instructions

Recommended: Using a blender with heating capacity

Remove the leaves of the cauliflower and some of its stem, keeping the core part. Coarsely chop cauliflower into pieces.
Add olive oil into the blender, press “Cook” then “Medium.” Add onions and cook for about 2 to 3 minutes. Add the chopped cauliflower, 3 cups of chicken broth, garlic, salt, and pepper.
Change the heat to “low” and simmer the soup for about 20 to 30 minutes or until the cauliflower is tender. Pulse until smooth and well-blended.
Add milk, half and half, and cottage cheese. Pulse a few more times, taste, and adjust salt and pepper if needed.
Transfer to serving bowls and garnish with cottage cheese, grated carrots, and spring onions if desired. Serve and enjoy!

Using Instant Pot and a blender without heating capacity

Remove the leaves of the cauliflower and some of its stem, keeping the core part. Coarsely chop cauliflower into pieces.
Turn the Instant Pot to “saute” and add olive oil. Then, add the onion and cook for 2 to 3 minutes.
Add the chopped cauliflower, chicken broth, garlic, salt, and pepper. Give it a good stir and lock the lid. Use the “manual” setting and cook on “high pressure” for 5 minutes. “Quick release” the pressure.
Check to make sure that the cauliflower is tender, then transfer to a blender (see notes) and pulse until well-blended.
Add milk, half and half, and cottage cheese. Pulse until smooth, taste, and add more salt and pepper if needed.
Ladle into bowls and garnish with cottage cheese, grated carrots, and spring onions if desired. Serve and enjoy!

Using stovetop and blender without heating capacity

Remove the leaves of the cauliflower and some of its stem, keeping the core part. Coarsely chop cauliflower into pieces.
Prepare the rest of the ingredients but use 3 ½ cups of homemade chicken broth instead.
In a large, heavy-duty, dutch-oven pan, heat olive oil and sauté the onion for about 2 to 3 minutes.
Add the chopped cauliflower, chicken broth, garlic, salt, and pepper. Give it a good stir and bring to a boil. Then, reduce the heat to medium-low and simmer for about 20 to 30 minutes or until the cauliflower is tender.
Remove from heat and cool the mixture down to room temperature before transferring to a blender (see notes) and pulsing until well-blended.
Add milk, half and half, and cottage cheese. Pulse until smooth, taste, and add more salt and pepper if needed.
Pour into bowls and garnish with cottage cheese, grated carrots, and spring onions, if desired. Serve and enjoy!

Notes

If you’re using a blender without heating capacity, make sure that it doesn’t get filled more than halfway because it can make the mixture climb up thereby causing the blender’s lid to pop off. Thus, you may need to either do the puréeing in batches or cool down the mixture to room temperature before filling the blender completely, puréeing the soup, and warming it up once more.
Feel free to add more broth to thin out the soup. Contrastingly, simmer the soup more to thicken it up.

Nutrition