Low-Carb Cauliflower Onion Soup

Don and I are still on a high-protein, low carb diet. We are finding that soup is very nourishing and satisfying, helping us to curb carb-cravings. For these reasons, I try to start a soup in the crockpot just about every morning. I eat the soup as my afternoon snack and Don usually enjoys it when he comes home as an early dinner meal.  Today’s soup is a take-off on potato leek soup.  I have created a cauliflower-onion soup,  so similar in color, texture and flavor to potato-leek, but truly low in carbs.

Check out some of my other diet recipes posted under my new blog category for low-carb recipes.

cauliflowert soup low-carbup close  in crockpot


4 cups fresh or frozen cauliflower pieces
2 cloves garlic and 1 onion, diced small and sauteed in 2 tablespoons olive oil

2 bunches scallions
peeled and sliced zucchini (optional)
2 tablespoons salt
dash of black pepper

fresh parsley and/or scallions (optional)

1-2 cups vegetable or chicken stock


Fill crockpot with cauliflower, onions and/or garlic, scallions,  seasonings and your choice of vegetables. Fill crockpot 3/4 to top with stock and/or water.  Cook on high from morning to evening. For a smooth texture, blend with a hand blender before serving.   Garnish with fresh herbs and/or scallions.
Oftentimes, when I am cooking many different dishes, I saute a large batch of onions (sometimes with fresh minced garlic) in my largest saute pan.  I use what I need for various dishes and then freeze the rest in small Ziploc bags or ice cube trays for future use. Crockpot soups are a great way to use these frozen sauteed onions and/or garlic.
I have left the seasoning of this soup to you.  I use about 1 tablespoons of salt and a generous pinch of pepper.  The seasoning can be added at the beginning, can be added in layers throughout the cooking or  can wait to be added at the end. I find that when I wait to season the soup until the end, I need to use much less salt.
Know your crockpot and which settings to use.  I cook my soup on the high setting of my six quart crockpot for about 5-6 hours and only turn it down to low or auto once the soup has been completed.  Your crockpot may need to be set to auto for the duration of the cooking. If you are not sure, start your soup at high.  Check on the soup after 4 hours.  If it tastes ready, then turn it down to auto or low until serving. If not, cook the soup for longer, checking every hour.

Cuisinart Stick Blender

Stainless Steel 6 Quart Manual Crockpot

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