Golden Cauliflower Soup - Low Carb and Healthy!

Healthy and low carb recipe for golden cauliflower soup with turmeric essential oil.

I recently saw a recipe on TV for cauliflower soup and thought.... my, oh my, that looks so good! I have been trying to come up with a soup recipe that my husband will love while sticking to keto and low carb meals, but also one that will not taste too much like cauliflower.


Cauliflower, onions, and orange bell pepper star. It just sounds so colorful, doesn't it? I love the flavor and aroma of bell peppers, too. I'm instantly taken back to temperate Wisconsin summer afternoons helping my mom weed her vegetable garden, which at the time seemed gigantic because I was only a small kid. Even back then I knew there was something special about cultivating homegrown garden vegetables. Maybe it was because this particular chore involved food and being out in the fresh air. How can it get better than that?


I add even more color to my cauliflower soup with a little turmeric powder. Not only is turmeric super good for you, but it gives food such a rich vibrancy!


There are a lot of herbs in this recipe, but they all come together well to perk up the cauliflower. In fact, you can hardly taste the cauliflower (which Mark really appreciates!). This makes a great low-carb alternative to potato soup because it is rich, herby, mildly sweet - and filling!

Nutritional Information

and Macros Per Serving:

Nutritional information for low carb cauliflower soup recipe.
Easy to read macros chart for low carb cauliflower soup recipe.

Serves 4

Total Time: 1 Hour 20 Minutes

(Prep: 20 Minutes / Cook: 1 Hour)


  • 3 tablespoons butter, divided
  • 1 yellow onion, roughly chopped
  • 1 orange bell pepper, roughly chopped
  • 1 head cauliflower, chopped
  • 2 tablespoons chopped fresh sage leaves
  • 1 teaspoon dried savory
  • 1 teaspoon dried parsley
  • 1 tablespoon fenugreek leaves
  • 1/2 teaspoon ground turmeric
  • 1/4 cup white wine
  • 2 cups chicken stock
  • 1 tablespoon coconut flour
  • 1 cup heavy cream
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 2 bay leaves
  • 1/2 cup sour cream
  • 1/4 cup shredded Harvarti cheese
  • 3 slices cooked bacon, crumbled
  • *optional - 1 tablespoon olive oil with 1 drop turmeric essential oil and 1 toothpick black pepper essential oil whisked in


Heat 2 tablespoons butter in a dutch oven over medium. Add onion and stir for 2 minutes, or until onions are translucent but not browned. Add bell pepper and sauté an additional 5 minutes, stirring occasionally to prevent the onions from burning. The pepper will begin to soften and become glossy.


Add the cauliflower, sage, savory, parsley, turmeric, and fenugreek to the onions and peppers in the pot. Stir to combine, cover, and simmer for 15 minutes. Stir occasionally to prevent uneven cooking. 


Add the wine and stir. Use a wooden spoon to deglaze the pot. Make sure to scrape up all those brown bits on the bottom! They add really nice flavor! Pour the chicken stock in and bring everything to a boil. Reduce heat to medium low and cover.


While the cauliflower cooks in the pot, melt the remaining tablespoon butter in a separate saucepan over medium. When it begins to brown and smells nutty and rich, sprinkle in the coconut flour, whisking as you go. It should thicken slightly like a roux. Slowly pour in the heavy cream and whisk until a nice, smooth sauce results. Season with salt and pepper and continue to whisk until bubbly, about 4 more minutes.


Pour the white sauce into the soup and stir to combine. Add bay leaves, then stir in the Havarti cheese and sour cream. Cover and simmer over low heat for another 25 to 30 minutes.


Remove the bay leaves from the soup and discard. Drizzle with the essential oil infused olive oil and garnish with bacon and a grind of black pepper.


Helpful TIP!

If you are having trouble finding some of the herbs at your local grocery store, please do pay a visit to The Spice House online. They have all the good stuff at reasonable prices, and they ship it really fast!

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