There’s nothing cozier than a steaming bowl of soup that actually fills you up — enter Keto Cauliflower & Hamburger Soup, my go-to weeknight comfort when I want something warm, low-carb, and protein-packed. This soup blends savory browned hamburger, tender cauliflower, a creamy broth, and melting cheddar for a bowl that feels indulgent but won’t spike your blood sugar.
What makes this Keto Cauliflower & Hamburger Soup special
- Hearty, not heavy: It’s creamy and satisfying without relying on starchy thickeners. Cauliflower and a touch of cream provide body while keeping carbs low.
- One-pot, kid-friendly comfort: The flavors are familiar — think cheeseburger-meets-soup — which makes it great for picky eaters, meal prep, and busy nights.
- Flexible & fitness-friendly: High in protein for recovery, and easy to boost fat/protein if you’re coming off a hard workout or need an energy-dense meal.
- Quick to make: Browning the hamburger and simmering the cauliflower takes under an hour, and most of that time is passive simmering.
Personal blogger note
I developed this Keto Cauliflower & Hamburger Soup on a rainy Tuesday when I wanted something that tasted like comfort food but fit my macros. I made a big pot and discovered it was even better the next day — the flavors deepen and it reheats like a dream.
Equipment (and why each item matters)
- Large heavy-bottomed pot or Dutch oven — even heat distribution is essential for browning beef and simmering the soup without hot spots. This is the workhorse for one-pot recipes.
- Wooden spoon or silicone spatula — to break up and brown the hamburger and to stir the creamy mixture without scratching the pot.
- Sharp chef’s knife & cutting board — you’ll want cauliflower florets and aromatics cut uniformly so they cook evenly.
- Measuring cups & spoons / kitchen scale — for consistent results; almond and cheese amounts especially affect texture and macros.
- Ladle — for easy, tidy serving.
- Immersion blender (optional) — use it to lightly purée part of the soup for extra creaminess without adding thickeners. I use mine when I want silkier texture but keep whole cauliflower chunks for bite.
- Storage containers — for fridge/freezer meal-prep; airtight containers or jars keep leftovers tasting fresh.
Ingredients (6 servings) — what to buy & why
Keep the carb count low by staying mindful of starchy veggies and sugary add-ins.
- 1.5 lb (680 g) ground beef (85/15) — flavorful yet reasonably lean; main protein source. Swap: ground turkey for a leaner option (add 1 tbsp olive oil for fat).
- 1 medium onion (≈80 g), finely diced — foundation flavor; you can halve the onion for lower carbs. Swap: use 1 tsp onion powder in tight keto situations.
- 3 cloves garlic, minced — flavor booster; small carb impact.
- 1 medium head cauliflower (≈600 g), cut into florets — low-carb “starch” stand-in that adds texture and volume. Swap: frozen cauliflower florets (thawed & drained) work great and save time.
- 4 cups (960 ml) low-sodium beef or chicken broth — the soup’s base; low-sodium lets you control salt. Tip: bone broth adds collagen and extra nutrients.
- 1 cup (240 ml) heavy cream — creaminess without thickening starch. Swap: full-fat coconut milk (canned) for dairy-free version — flavor will shift.
- 4 oz (113 g) cream cheese, softened — binds the soup and adds silkiness. Swap: mascarpone for a bit sweeter, or omit and add an extra ½ cup cream for looser broth.
- 1 cup (112 g) shredded cheddar cheese — cheesy finish and extra fat; reserve a small handful for garnish. Swap: mix cheddar + Monterey Jack or use a smoked cheese for a deeper flavor.
- 2 tbsp olive oil or butter — for sautéing aromatics and browning meat.
- 2 stalks celery (≈80 g), diced — flavor + texture (optional).
- 1 tsp dried thyme, 1 tsp smoked paprika, salt & pepper to taste — simple seasoning set that enhances meat and dairy.
- Fresh parsley or chives, chopped (optional) — bright garnish.
Ingredient notes & substitutions (why each matters)
- Ground beef: supplies the bulk of protein and savory flavor. Higher-fat blends mean richer soup and fewer added fats later; leaner meat needs extra oil.
- Cauliflower: hydrates and softens in the broth, giving “chunk” and body without carbs. Riced cauliflower makes this more stew-like; florets keep it chunky.
- Cream & cream cheese: these two make the soup creamy without cornstarch or flour. If you want to cut calories/fat, reduce cream to ½ cup and add an extra 1 cup broth — soup will be lighter but less indulgent.
- Cheese: melts into the broth for savory depth. If sodium or dairy is an issue, use a small amount of nutritional yeast for umami (not cheesy) or lactose-free cheese.
Step-by-step cooking process — clear, friendly, and precise
1) Brown the hamburger (8–10 minutes)
Heat 2 tbsp olive oil or butter in your pot over medium-high heat. Add diced onion and celery (if using) and sauté 3–4 minutes until softened. Add 3 cloves garlic and sauté 30 seconds. Push veggies to the side and add 1.5 lb ground beef. Break it up with your wooden spoon and brown until no pink remains and a little fond forms on the pan (6–8 minutes). Season with salt, pepper, 1 tsp smoked paprika, and 1 tsp dried thyme.
Tip: If your beef renders a lot of fat, spoon off excess so the soup isn’t greasy — leave about 1 tbsp for flavor.
2) Add the cauliflower & broth (5 minutes stirring + simmer)
Stir in cauliflower florets (600 g), then pour in 4 cups broth. Bring to a gentle boil, then reduce to a simmer. Cook uncovered 10–12 minutes, or until cauliflower is tender when pierced with a fork.
3) Make it creamy (3–5 minutes)
Lower heat to medium-low. Stir in 4 oz softened cream cheese until fully melted and combined. Pour in 1 cup heavy cream and stir until smooth. If you want a silkier soup, use an immersion blender to lightly purée about 1–2 cups of the soup (not all of it) and then stir back in — this thickens naturally without starch.
4) Add cheddar & final seasonings (2 minutes)
Turn off heat and add 1 cup shredded cheddar, stirring until melted. Taste and adjust salt & pepper. Let the soup sit 2–3 minutes so flavors marry. Garnish with chopped parsley or chives and an extra pinch of smoked paprika when serving.
Health & nutrition insights
- Protein-forward: With ~38–39 g of protein per serving, this soup supports muscle repair and satiety — great after strength training or long runs.
- Fat for sustained energy: The fats from beef, cream, and cheese provide slow-burning calories ideal for low-carb or keto eating.
- Blood-sugar friendly: By replacing potatoes or starchy thickeners with cauliflower and limiting added carbs, this soup keeps net carbs modest (~7.6 g net carbs per serving — see full breakdown below).
- Hydration & electrolytes: Broth adds sodium and minerals; if you sweat a lot during workouts, this can help replenish electrolytes.
Serving & pairing ideas
- Simple bowl: Top with extra shredded cheddar, chopped chives, and a swirl of heavy cream or olive oil.
- Loaded option: Add a scoop of avocado, crumbled cooked bacon, or a soft-boiled egg for more richness and protein.
- On lighter nights: Serve with a crisp green salad dressed with lemon and olive oil for contrast.
- Meal-prep: Divide into 6 airtight containers for weekday lunches — reheat gently on the stove or microwave.
Storage & meal-prep tips
- Fridge: Cool to room temp, then refrigerate in an airtight container for up to 4 days. Reheat on low heat with a splash of broth to loosen if it thickens.
- Freezer: Freeze in single-serving portions (leave out shredded cheese garnish and fresh herbs). They’ll keep up to 3 months. Thaw overnight in fridge and reheat on the stove.
- Reheating note: Dairy can separate if boiled rapidly; reheat gently over low heat and stir frequently. A quick whisk or immersion blender reunion helps smooth it out.
FAQ — natural reader questions
Q: Can I make this Keto Cauliflower & Hamburger Soup dairy-free?
Yes. Use canned full-fat coconut milk instead of cream and a dairy-free cream cheese substitute or blended cashews (soaked & pureed) instead of cream cheese. Flavor will be slightly different but still delicious.
Q: Is this soup good for meal prep?
Absolutely. It reheats well and the flavors deepen overnight. Freeze portions for up to 3 months.
Q: Can I use ground turkey or chicken instead of beef?
Yes — ground turkey or chicken works. Because they’re leaner, add 1–2 tbsp olive oil to the pot when browning or use fattier ground turkey.
Q: How can I lower the calories without losing creaminess?
Replace half the heavy cream with unsweetened almond milk and reduce cream cheese by half. The soup will be lighter but still flavorful.
Q: Can I turn this into a chowder-style soup?
Yes — lightly mash some of the cooked cauliflower or blend 2 cups of the soup and stir back in for a creamier, chowder-like texture.
Nutrition breakdown — estimated (per serving; recipe yields 6 servings)
I calculated these estimates from the ingredient weights and common nutrition values (rounded for clarity). For strict tracking, use your brand labels and kitchen scale.
Recipe total (approx):
- Calories: ≈ 3,835 kcal
- Protein: ≈ 233 g
- Fat: ≈ 328 g
- Total carbs: ≈ 60.3 g
- Fiber: ≈ 14.5 g
- Net carbs (total): ≈ 45.8 g
Per serving (1 of 6, approx):
- Calories: ≈ 639 kcal
- Protein: ≈ 38.9 g
- Fat: ≈ 54.6 g
- Total carbs: ≈ 10.1 g
- Fiber: ≈ 2.4 g
- Net carbs: ≈ 7.6 g
Notes: numbers are estimates based on typical ingredient values and rounded. If you need precise macros, enter your exact brands and weights into a nutrition calculator.
Recipe details — quick facts
- Prep Time: 15 minutes
- Cook Time: 30–35 minutes
- Total Time: ~45–50 minutes
- Course: Main / Soup
- Cuisine: American / Low-carb / Keto-friendly
- Servings: 6
- Calories: ~639 per serving (estimate)
Closing note
If you try this Keto Cauliflower & Hamburger Soup, make a double batch — it tastes even better the next day. Reheat slowly, add a splash of broth if it thickens, and enjoy the cozy, satisfying bowl without the carb guilt. If you tweak it (more spice? bacon?) tell me — I love reader feedback and tweaks!
Keto Cauliflower & Hamburger Soup Recipe
Ingredients
Method
- Heat a large pot or Dutch oven over medium-high heat and add 2 tbsp olive oil. Sauté 1 diced onion and 2 diced celery stalks about 3–4 minutes until softened. Add 3 minced garlic cloves and cook 30 seconds.
- Add 1.5 lb ground beef. Break into pieces and brown thoroughly, 6–8 minutes, until no pink remains and the meat has some browned bits. Drain excess fat if necessary, leaving about 1 tablespoon for flavor. Season with salt, pepper, 1 tsp smoked paprika and 1 tsp thyme.
- Stir in cauliflower florets (600 g), then pour 4 cups broth into the pot. Bring to a boil, reduce to a simmer, and cook uncovered for 10–12 minutes until cauliflower is fork-tender.
- Reduce heat to medium-low. Stir in 4 oz softened cream cheese until melted and smooth. Add 1 cup heavy cream and stir until combined. If desired, purée 1–2 cups with an immersion blender for a creamier texture, then stir back into the pot.
- Turn off heat and stir in 1 cup shredded cheddar until melted. Taste and adjust seasoning. Let the soup rest 2–3 minutes.
- Serve bowls garnished with extra cheddar, chopped parsley or chives, and an optional drizzle of olive oil.
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