Cauliflower Soup

Cauliflower Soup

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From: Diabetic Living Magazine

A healthy take on a loaded baked potato, this creamy cauliflower soup recipe has all the fixings of a loaded potato (bacon included) but for way fewer calories and carbs. Ready in a quick 20 minutes, this easy soup is great for busy weeknights or can be meal prepped ahead of time to take for lunch or frozen for a ready-made meal down the road. This recipe was originally made for one serving but can be easily adapted to serve more.

Ingredients 1 serving

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Original recipe yields 1 servings
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  • 2 cups cooked cauliflower florets
  • ⅔ to ¾ cup low-sodium chicken broth, divided
  • Dash garlic powder
  • Dash black pepper
  • 1 ounce reduced-fat cream cheese (Neufchâtel)
  • ⅓ cup plain nonfat Greek yogurt
  • 2 slices lower-sodium, less-fat bacon, crisp-cooked and crumbled
  • 1 teaspoon snipped fresh parsley
  • ¼ teaspoon lemon zest


  • Prep

  • Ready In

  1. In a blender or food processor, combine cauliflower, ⅔ cup broth, garlic powder and pepper. Cover and blend until smooth.
  2. Transfer to a small saucepan. Bring just to boiling over medium heat. Whisk in cream cheese and enough of the remaining broth to reach desired consistency; heat through.
  3. To serve, top soup with yogurt, bacon, parsley and lemon zest.
  • To make ahead: Prepare through Step 2, cover and refrigerate for up to 3 days or freeze for up to 3 months. Reheat in the microwave or on the stovetop and garnish with yogurt, bacon, parsley and lemon zest before serving.

Nutrition information

  • Serving size: 1⅓ cups
  • Per serving: 229 calories; 10 g fat(5 g sat); 6 g fiber; 15 g carbohydrates; 21 g protein; 115 mcg folate; 28 mg cholesterol; 9 g sugars; 376 IU vitamin A; 112 mg vitamin C; 165 mg calcium; 1 mg iron; 348 mg sodium; 408 mg potassium
  • Nutrition Bonus: Vitamin C (187% daily value), Folate (29% dv)
  • Carbohydrate Servings: 1
  • Exchanges: 2 vegetable, 2½ lean meat, 1½ fat

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