Creamy Cauliflower Soup with Almonds and Bacon Bits

Cauliflower & Carrot Soup

Supercharged with vitamins and minerals and with less than 3g of carbs per 100g, the humble cauliflower provides a perfect filling and creamy alternative to many starchy foodstuffs such as potatoes and rice.

Ingredients (4 Servings)

  • 1 tbsp coconut oil
  • 1/2 white onion chopped (or equivalent frozen onion)
  • 1 head cauliflower (cut into chunks)
  • 2 cups chicken or vegetable stock
  • 1 cup water
  • 1 cup tinned coconut milk
  • 1/4 tsp sea salt (or more to taste)
  • 1 tsp grated nutmeg (optional)
  • 4 rashers of streaky bacon diced (optional)
  • 1/2 cup raw almonds


  1. Add coconut oil to a large pan and place on the hob over medium heat. Saute the onion for about 5 minutes or until soft and golden.
  2. Add the cauliflower and cook until it browns (about 5 minutes).
  3. Add the stock and water. Bring to a boil. Reduce heat to simmer and cover. Let simmer for 30 minutes. Add in coconut milk, sea salt and nutmeg. Stir well until milk is heated through and remove from heat.
  4. Take out and set aside 1/3 of the cooked cauliflower. Blend the remaining soup in the pan, using a stick blender, to desired consistency. Return the remaining cauliflower to the soup and stir over heat until re-heated.
  5. Season with salt and pepper to taste.
  6. Meanwhile, place the streaky bacon in a cold frying pan and fry over a medium-high heat until browned and crispy. Toss the almonds in the pan with the bacon and remove from heat.
  7. Serve the soup in bowls, and top with the bacon and almond mix.

This filling soup is often enough for me for a satifying lunch, but if you like some bread with your soup then a slice of low-carb almond bread with a smattering of cream cheese would be delicious!

  • Frozen cauliflower florets work just as well instead of fresh.
  • To make this soup extra filling, stir in some ground flax and chia seeds once the soup has been served in a bowl (do not heat ground seeds in pan).
  • For a veggie version, use vegetable stock, fry slices of avocado in cocnut oil until browned and add almonds.

Most stock cubes have added sugar! Kallo organic stock pots (beef/ vegetable/ chicken) are sugar free and gluten free.