Smoky Cauliflower-Cheese Soup

Mashing cauliflower into this cheesy soup allows the base to get nice and thick without adding a ton of carbs. Top your comforting bowl with additional cheese and some Cajun seasoning for a bit more spice.

bowls of Smoky Cauliflower-Cheese Soup
Photo: Carson Downing
Prep Time:
20 mins
Cook Time:
30 mins
Total Time:
50 mins
9 cups


  • 6 slices peppered bacon

  • 3 tablespoon butter

  • ½ cup finely chopped onion

  • 1 medium head cauliflower, cut into small florets (6 cups)

  • 1 teaspoon Cajun seasoning

  • 1 32 ounce carton reduced-sodium chicken broth

  • 1 cup heavy cream

  • 3 tablespoon all-purpose flour

  • 8 ounce Monterey Jack cheese, shredded (2 cups)

  • 4 ounce smoked cheddar cheese, shredded (1 cup)

  • ¼ cup chopped fresh parsley

  • Salt and black pepper


  1. In a 5- to 6-qt. Dutch oven cook bacon over medium heat until crisp. Transfer the bacon to paper towels and drain drippings from pot. Crumble bacon.

  2. Add butter and onion to pot. Cook over medium-high heat, stirring occasionally, 5 minutes or until tender and lightly golden. Add cauliflower and Cajun seasoning; cook, stirring occasionally, 5 minutes or until cauliflower starts to brown.

  3. Add broth. Bring to boiling. Reduce heat and simmer, covered, 10 minutes or until cauliflower is tender.

  4. In a small bowl whisk together cream and flour; add to cauliflower mixture. Cook and stir until thickened and bubbly, about 5 minutes.

  5. Remove from heat and gradually add cheeses, stirring until melted. Stir in parsley. Use a potato masher to mash cauliflower as desired. Stir in bacon. Season to taste with salt and pepper. If desired, top bowls with additional cheese and Cajun seasoning.

Nutrition Facts (per serving)

496 Calories
41g Fat
12g Carbs
22g Protein
Nutrition Facts
Servings Per Recipe 6
Calories 496
% Daily Value *
Total Fat 41g 53%
Saturated Fat 25g 125%
Cholesterol 122mg 41%
Sodium 1248mg 54%
Total Carbohydrate 12g 4%
Total Sugars 4g
Protein 22g
Vitamin C 53.4mg 267%
Calcium 353mg 27%
Iron 1.6mg 9%
Potassium 577mg 12%
Fatty acids, total trans 1g
Folate, total 83.7mcg
Vitamin B-12 0.6mcg
Vitamin B-6 0.3mg

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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