Keto cauliflower soup with crispy pancetta

Keto cauliflower soup with crispy pancetta

No time? No problem. This soup proves that keto food can be just as quick and easy as it is deeply satisfying. A silky, creamy soup topped with the salty crunch of fried pancetta, cauliflower and nuts. Who knew fast food could be so luxurious?

Keto cauliflower soup with crispy pancetta

No time? No problem. This soup proves that keto food can be just as quick and easy as it is deeply satisfying. A silky, creamy soup topped with the salty crunch of fried pancetta, cauliflower and nuts. Who knew fast food could be so luxurious?
6 servingservings


  • 4 cups 1 liter chicken broth or vegetable stock
  • 1 lb 450 g cauliflower
  • 1 tbsp 1 tbsp butter, for frying
  • 7 oz. 200 g cream cheese
  • 1 tbsp 1 tbsp Dijon mustard
  • 4 oz. 110 g butter
  • salt and pepper
  • 7 oz. 200 g pancetta or bacon, diced
  • 1 tsp 1 tsp paprika powder or smoked chili powder
  • 3 oz. 75 g pecans


Instructions are for 6 servings. Please modify as needed.

  1. Trim the cauliflower and cut into smaller florets. The smaller you cut them, the quicker the soup will be ready.
  2. Save a handful of fresh cauliflower and chop into tiny 1/4 inch bits.
  3. Sauté the finely chopped cauliflower (from step 2) and pancetta or bacon in butter until crispy. Add nuts and paprika powder towards the end. Set aside the mixture for serving.
  4. Meanwhile, boil the cauliflower florets in the stock until soft. Add cream cheese, mustard and butter.
  5. Mix the soup, using an immersion blender, to desired consistency. The longer you blend, the creamier the soup. Salt and pepper to taste.
  6. Serve the soup in bowls, and top with the fried pancetta mixture.


Like variety? Then swap out the pecans for your favorite blend of nuts and seeds. And if you are running low on stock, no worries. Just replace it with lightly salted water.

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  1. Dana
    I made Cauliflower Soup with Bacon instead of pancetta, it did not turn out looking the same but boy was it really good. I enjoyed the taste of the Dijon Mustard in the creamy soup, a little went a long way in adding great flavor. Pretty simple, I used an immersion blender in my pot. It filled me up so much at lunch; I forgot to eat dinner.
  2. Deemel
    very pleasant soup - I think the Dijon gives a lovely kick
  3. Zoe
    Just made this for lunch. Really enjoyed the soup but wasn't so keen on the pancetta topping. Will definitely make this again but will probably just crumble some cheese on top.
  4. 1 comment removed
  5. Veronica
    Is this total carb or Net carb?
    Reply: #6
  6. Peter Biörck Team Diet Doctor
    Hi Veronica!

    We use : Net carbs = Total carbs - Fiber

    Is this total carb or Net carb?

  7. Tracy
    Anyone wondering a Ib is approx 1/2 a cauliflower.
    Yummy! Love this recipe!
  8. Devon
    I made this last night, and I found that the soup didn't thicken up at all, and it had a very cream cheese taste to it, instead of cauliflower. I did enjoy the bacon crumble.
  9. 1 comment removed
  10. AmberK
    Such a fast, delicious meal! My husband & kids loved it. I also sliced up one green onion to put a little on top. Really nice flavors and textures. Served it with the garlic & rosemary focaccia. Great weeknight meal.
  11. Stephanie Greene
    LOVE this. I used uncured bacon instead of pancetta. SOOO good.
  12. Ilja
    We really enjoy this soup.
    I have a question though: in the recipe step 3 it says to save the fat: what do you do with it after?
    I just drizzled it over the soup just before serving and it tastes really good. Also we use smoked pork belly strips as it is more easily available in the Netherlands.
  13. Leigh
    I made a large pan of this. Glad I did it's delicious. The topping certainly adds something to it. I put the fat out the pan on the top too and it was really tasty.
  14. Brooke
    Very thick and cream cheese-y. My husband loved it, especially the bacon and cauliflower crumbles. Agree with other poster above, there is no mention of what to do with the extra fat in the pan, so I poured a tablespoon on each serving. Very filling and delicious.
  15. Kari
    Is there a recipe for Wonton Soup?
  16. Justina
    My husband who is definitely not a soup eater loved it! Pecan nuts and bacon give some much extra flavour! I will be definitely making this soup for our friends and family in the near future.
  17. Kathy
    How do I find out the nutrition for each recipe? My nutrition “button” under the recipe one does nothing. Thanks
    Reply: #27
  18. Cindi
    How do I work out fats, protein & net carbs for this soup? It is amazing by the way
  19. Mathilde
    What a scrumptious soup! I crumbled blue vein cheese on top, yum!
  20. Sharon
    This was easy and delicious! Just perfect for a cold winters day.
  21. Patricia Anderson
    Amazing soup! I used a head of cauliflower and a whole 8 oz package of cream cheese. I added a teaspoon of turmeric, too. Freezing 3 small portions for lunch and serving the rest with dinner.
  22. Una
    Fantastic soup. It's the third time since July that I've made this soup and tonight x 8 rather than x6 portions. I have frozen the portions with the topping in each portion to save freezer space. So much fat in it, it does freezes well and reheats well - no deterioration of either taste or consistency. It is very delicious and I had friends round for meal the last time and they loved it as their starter and a smaller portion so as not to.spoil the second course. Am on a train to London tomorrow for the day from the north, and got my Stanley food flask all ready to fill in the morning to take with me for lunch. Can't go wrong!
  23. Lori
    Tasty tasty!! I swapped the bacon out for ham. So delicious !
  24. Anna
    One of my favourites so far :)
    Made the soup as directed & it was perfect. I cubed up a Keto English muffin & threw it in after dishing up to bulk it out a was delicious & filling!
  25. Sue
    I was a little sceptical at first but needed to use up a cauliflower. It was absolutely gorgeous and I'm not the biggest soup fan.
  26. Letica
    I roasted a small cauliflower and then made the soup. I LOVED this recipe. So quick and easy. Roasting the cauliflower gives it more body.
  27. Thea

    How do I find out the nutrition for each recipe? My nutrition “button” under the recipe one does nothing. Thanks

    are you clicking on the + mark to the right of the word nutrition?

  28. Nicholas
    Macadamias I’m to substitute?
  29. Nicholas
    Macadamias OK to substitute pecans?
    Reply: #30
  30. Kristin Parker Team Diet Doctor

    Macadamias OK to substitute pecans?

    We have not tested this recipe with macadamias; you can experiment if you prefer them.

  31. Emma
    Added the fat from the bacon as suggested by many people. Definitely added that something extra!
  32. Annette
    Really Lovely! I roasted the cauliflower florets to give the soup more body. I hardly ever boil cauliflower now. Added cream cheese, thick double cream & dijon mustard to taste. Topped with pan fried pancetta cubes & crispy onions. Delicious & filling!
  33. Alivia
    What is the serving size? A cup?
    Reply: #34
  34. Kristin Parker Team Diet Doctor

    What is the serving size? A cup?

    Serving size will vary based on how much your soup reduces as you cook it. That's why we list the number of servings instead.

  35. Beth Loft
    Not bad, very creamy. For me it lacked some sharpness but perhaps extra Dijon next time... I am not a fan of soups made by chucking veg into stock and boiling. Next time I would either use my preferred method and sauté the cauli in the butter first, or roast it and then blend it in order to gain a little flavour. The pancetta/pecan topping was good (I used smoked paprika plus a little cayenne for the kick) but next time I would just use a packet of smoked lardons.
  36. Ray Mitsch
    As others have asked, what's the deal with the rendered fat in this recipe? Is the fat included in the nut/bacon mixture or is it drained? If drained, then the fat content would be much less and in my estimation, a much better recipe. Can someone please advise?
  37. Yvonne
    Just made this, didn’t use nuts but added in some crumbled blue cheese. Was delicious

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