⏱ 25 min total

Keto Cauliflower Parmesan Soup

Name: Keto Cauliflower Parmesan Soup
Prep time: 5 min
Cook time: 20 min
Total time: 25 min
Yield: 1 serving
Ingredients: 1 ⅓ tbsp Butter; ³⁄₁₆ dash Salt; ³⁄₁₆ dash Black pepper; ³⁄₁₆ medium Onion; ¹⁄₁₆ leek Leeks; ³⁄₁₆ head medium Cauliflower; ⅓ cup Chicken broth; ⅓ cup Water; ⅓ tbsp Thyme; ¹⁄₁₆ cup Parmesan cheese

Per 1 serving · 306 g · 10 ingredients

Calories

192

10%
of a 2,000 cal day

Protein
4.8g
10% of calories
Carbs
8.2g
16% of calories
Fat
17g
74% of calories

Portion

At a glance

One serving of Keto Cauliflower Parmesan Soup (306 g) has 192 calories, with 4.8 g of protein, 8.2 g of carbohydrates and 17 g of fat. Most of its energy comes from fat (74% of calories). It is high in Vitamin C (57% DV). Keep an eye on saturated fat, which provides 52% of the daily value.

Per 100 g

63cal

low energy density

Protein per 100 cal

2.5g

Net carbs

carbs minus fiber

Fiber

2.5g

3.1 g sugar

High in

20%+ of the daily value

Vitamin C57%

Good source of

10–19% of the daily value

Vitamin A16%
Vitamin K17%
Vitamin B619%
Folate (B9)17%
Pantothenic acid15%
Iron12%

Watch

20%+ of the daily value

Saturated fat52%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 5 minCook 20 min

1
Chop the cauliflower, leek, thyme, and onion. Set aside.
2
In a large pot, melt 2 tablespoons of butter. Add salt, onion, and leek. Cook until the onion is soft and translucent.
3
Add half of the cauliflower, another 2 tablespoons of butter, broth, and water to the pot. Simmer for 10-15 minutes until the cauliflower is tender.
4
Add 3/4 of the remaining cauliflower to the pot and continue to simmer.
5
In a sauté pan, melt the remaining butter with thyme and the remaining cauliflower florets. Stir as the butter begins to brown.
6
Once the cauliflower in the pot is tender, remove from heat and transfer the contents to a blender. Add Parmesan cheese.
7
Cover the blender vent with a towel and blend the mixture until smooth. Adjust the soup's consistency with additional water if needed. Transfer to a bowl and garnish with golden florets and browned butter.

Vitamins & minerals

Amounts for 1 serving (306 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	145 μg	16%
Vitamin C	51 mg	57%
Vitamin D	0.3 μg	2%
Vitamin E	1 mg	4%
Vitamin K	20 μg	17%
Thiamine	0.1 mg	5%
Riboflavin (B2)	0.1 mg	5%
Niacin	1 mg	7%
Vitamin B6	0.2 mg	19%
Folate (B9)	68 μg	17%
Vitamin B12	0.2 μg	6%
Pantothenic acid	1 mg	15%
Choline	52 mg	9%

Minerals

Nutrient	Amount	% Daily Value
Calcium	86 mg	9%
Iron	1 mg	12%
Potassium	414 mg	9%
Magnesium	23 mg	5%
Phosphorus	95 mg	14%
Zinc	0.5 mg	4%
Copper	0.1 mg	7%
Manganese	0.3 mg	12%
Selenium	2 μg	3%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.2 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	0 μg	—
Arginine	0.2 g	—
Aspartic acid	0.3 g	—
Beta carotene	130 μg	—
Caffeine	0 mg	—
Cystine	0 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	2 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	1 g	—
Glycine	0.1 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.1 g	—
Lactose	0 g	—
Leucine	0.2 g	—
Lycopene	0 μg	—
Lysine	0.3 g	—
Maltose	0 g	—
Methionine	0.1 g	—
Monounsaturated fats	4 g	—
Phenylalanine	0.1 g	—
Polyunsaturated fats	1 g	—
Proline	0.2 g	—
Retinol	134 μg	—
Serine	0.2 g	—
Starch	0 g	—
Sucrose	0.2 g	—
Theobromine	0 mg	—
Threonine	0.1 g	—
Total omega 3	0.1 g	—
Total omega 6	0.4 g	—
Tryptophan	0.1 g	—
Tyrosine	0.2 g	—
Valine	0.2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.3 μg	—

Burning 192 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

37min
Walking (3.5 mph)
23min
Cycling (moderate)
16min
Running (6 mph)
27min
Swimming laps

Common questions

How many calories are in Keto Cauliflower Parmesan Soup?

One serving of Keto Cauliflower Parmesan Soup (1 serving) has 192 calories, which works out to 63 calories per 100 g. That is about 9.6% of a 2,000-calorie day.

Is Keto Cauliflower Parmesan Soup high in protein?

Not especially. It has 4.8 g of protein per serving, and protein supplies 10% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Keto Cauliflower Parmesan Soup keto-friendly?

It is hard to fit into a strict keto diet. One serving has 6 g of net carbs and 16% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Keto Cauliflower Parmesan Soup?

301 mg per serving.

How much sugar is in Keto Cauliflower Parmesan Soup?

3.1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (306 g)

Calories192

% Daily Value*

Total fat 17g	21%
Saturated fat 10g	52%
Trans fat 0.6g
Cholesterol 43mg	14%
Sodium 301mg	13%
Total carbohydrate 8.2g	3%
Dietary fiber 2.5g	9%
Total sugars 3.1g
Protein 4.8g

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

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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