Cauliflower Soup


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 This recipe was originally made for one serving but can be easily adapted to serve more.

Prep Time:
20 mins
Total Time:
20 mins
1 serving


  • 2 cups cooked cauliflower florets

  • 2/3 to 3/4 cup low-sodium chicken broth, divided

  • Dash garlic powder

  • Dash black pepper

  • 1 ounce reduced-fat cream cheese (Neufchâtel)

  • 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


  1. In a blender or food processor, combine cauliflower, 2/3 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 Facts (per serving)

229 Calories
10g Fat
15g Carbs
21g Protein
Nutrition Facts
Servings Per Recipe 1
Serving Size 1 1/3 cups
Calories 229
% Daily Value *
Total Carbohydrate 15g 6%
Dietary Fiber 6g 21%
Total Sugars 9g
Protein 21g 41%
Total Fat 10g 13%
Saturated Fat 5g 24%
Cholesterol 28mg 9%
Vitamin A 376IU 8%
Vitamin C 112mg 125%
Folate 115mcg 29%
Sodium 349mg 15%
Calcium 165mg 13%
Iron 1mg 7%
Magnesium 26mg 6%
Potassium 408mg 9%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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