Keto Cauliflower & Hamburger Soup
Total Time: 50 minutes
Active Prep Time: 20 minutes (Medium Intensity)
Cook Time: 30 minutes (Low Intensity, mostly hands-off)
Servings: 6
Lasts For: Up to 4 days in the refrigerator, or 3 months in the freezer.
Description:
This rich and hearty Keto Cauliflower & Hamburger Soup is the ultimate comfort food without the carbs. It combines savory ground beef, tender cauliflower, and a creamy, cheesy broth for a deeply satisfying meal that’s perfect for a cozy weeknight dinner. Ready in under an hour, it’s a one-pot wonder that’s packed with flavor, incredibly filling, and fits perfectly into a low-carb or ketogenic lifestyle.
Ingredients
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1.5 lbs (680g) ground beef (80/20 blend recommended for flavor)
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1 medium head of cauliflower, cut into small florets (about 6 cups)
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1 medium yellow onion, diced
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3 cloves garlic, minced
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4 cups beef broth (use bone broth for extra nutrients)
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1 cup heavy whipping cream
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2 cups shredded sharp cheddar cheese
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3 tbsp cream cheese, softened
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2 tbsp tomato paste
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2 tbsp olive oil or avocado oil
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1 tsp smoked paprika
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1 tsp dried oregano
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½ tsp dried thyme
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Salt and freshly ground black pepper, to taste
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Optional Garnishes: Chopped fresh parsley, crispy cooked bacon bits, extra shredded cheese, or a dollop of sour cream.
Instructions
1. Brown the Beef (10 minutes – Medium Intensity)
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Heat a large pot or Dutch oven over medium-high heat. Add the ground beef, breaking it up with a spoon.
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Cook until fully browned and no pink remains, about 7-8 minutes. Season with a pinch of salt and pepper during cooking.
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Once cooked, use a slotted spoon to transfer the beef to a bowl, leaving the drippings in the pot.
2. Sauté the Aromatics (5 minutes – Medium Intensity)
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Reduce the heat to medium. Add the olive oil to the pot with the beef drippings.
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Add the diced onion and cook until softened and translucent, about 4 minutes.
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Add the minced garlic and cook for another minute until fragrant.
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Stir in the tomato paste, smoked paprika, oregano, and thyme. Cook for 1 minute to “bloom” the spices.
3. Build the Soup (5 minutes – Low Intensity)
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Return the browned beef to the pot. Add the cauliflower florets and beef broth.
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Stir well to combine, ensuring the cauliflower is mostly submerged.
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Increase the heat to bring the soup to a boil. Once boiling, reduce the heat to low, cover, and simmer for 20 minutes, or until the cauliflower is fork-tender.
4. Cream and Cheese Finish (5 minutes – Low Intensity)
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Once the cauliflower is tender, reduce the heat to the lowest setting.
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Stir in the heavy cream and softened cream cheese until the cream cheese is fully melted and incorporated.
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Gradually add the shredded cheddar cheese, one handful at a time, stirring constantly until melted and the soup is smooth and creamy. Do not let the soup boil after adding the dairy to prevent curdling.
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Taste and adjust seasoning with additional salt and pepper as needed.
5. Serve and Store
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Ladle the hot soup into bowls. Garnish with your chosen toppings like fresh parsley or bacon bits.
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To Store: Allow the soup to cool completely. Transfer to an airtight container and refrigerate for up to 4 days. Reheat gently on the stovetop over low heat.
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To Freeze: Portion the cooled soup into freezer-safe containers, leaving an inch for expansion. Freeze for up to 3 months. Thaw overnight in the refrigerator before reheating.
Nutritional Information (Per Serving, estimated)
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Calories: 580
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Total Fat: 46g
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Saturated Fat: 23g
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Protein: 32g
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Total Carbohydrates: 9g
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Dietary Fiber: 2.5g
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Net Carbs: 6.5g
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Sodium: 980mg (varies based on broth used)
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Cholesterol: 155mg
Note: Nutritional information is an estimate calculated using standard ingredients and may vary based on specific brands and measurements. This recipe is high in healthy fats and protein, and very low in net carbohydrates, making it ideal for a ketogenic diet.
