Bacon-Cheddar Cauliflower Chowder is a low-carb alternative to Baked Potato Soup. Thick, creamy, and satisfying!
When I was in high school, students were given 30 minutes to eat lunch every day. Starting senior year we were allowed to leave campus during that time, to do what whatever it is that seniors do, so long as we were back before the next period started.
Sweet, sweet freedom!
Except it always took 5 minutes to round everybody up then another 5 to decide who had to sacrifice their parking spot. This meant that by the time my friends and I arrived at our dining destination we’d have 10 minutes to scarf our food before needing to turn around and come back. Usually we sped over to nearby Panera for a quick and satisfying You Pick 2. #IYKYK.
Their creamy Baked Potato Soup and Caesar Salad was my go-to order and, recently reminiscing about the soup, I decided to create an updated, non-teenage-metabolism version of it using one of my favorite potato swap outs: grated cauliflower.
Say hello to low-carb Bacon-Cheddar Cauliflower Chowder!
Watch How to Make It
Low Carb Version of Baked Potato Soup
Bacon-Cheddar Cauliflower Chowder is a low-carb version of Baked Potato Soup. Less carbs, ALL that rich and creamy flavor. You won’t miss the spuds for a second!
Clocking in at a little over 200 calories, with 9 grams of carbs and 10 grams of protein per serving, I could not be more pumped about this chowder. You are going to love it!
Start by chopping celery and garlic.
A food processor makes quick work of chopping and grating the ingredients in this recipe, as these photos show, though you can of course chop and grate everything by hand. I love my Cuisinart 14-cup food processor!
Remove the celery and garlic to bowl then fit the processor with a grating blade. Grate ~1/2 large head of cauliflower to equal 4 cups grated cauliflower.
A box grater will do the job just fine if you don’t have a food processor, or store-bought fresh or frozen riced cauliflower is another great option.
Scoop the grated cauliflower into a bowl then shred a block of sharp cheddar cheese. The cheese will be used to flavor and thicken the soup, as well as sprinkle on top of each bowl for a gooey, yummy finish.
Next chop center-cut bacon to be used in both the chowder and as a garnish.
Ok, prep work’s done. Time to cook!
Heat a large soup pot over medium heat then add the chopped bacon and brown until crispy. Use a slotted spoon to transfer the cooked bacon to a paper towel-lined plate then remove all but 1 Tablespoon drippings from the pot.
Next add the chopped celery and garlic, season with salt and pepper, then saute until the celery is tender, 8-10 minutes.
Add the grated cauliflower to the pot, plus onion powder and a splash of water, then season with more salt and pepper and place a lid on top. Steam the cauliflower until tender, 5-7 minutes, stirring every so often.
Once the cauliflower is tender, add chicken broth and milk. I recommend using at least 2% or higher fat milk.
Bring the chowder up to a simmer then drizzle in a mixture of gluten free flour whisked with more chicken broth while stirring constantly.
The flour will make the chowder lusciously thick and wonderful in just a couple of minutes.
Finally, turn off the heat then stir in some of the shredded cheddar cheese until smooth, and then stir in half the cooked bacon. Taste then add more salt and/or pepper if necessary.
Ladle the cauliflower chowder into bowls then top with remaining shredded cheese and cooked bacon. I am so jazzed over this recipe! I mean of course grated cauliflower isn’t going to have the same, super-smooth mouth feel as cooked potatoes, but it is DARN close.
Thick, creamy, cheesy perfection — enjoy!
Equipment
Ingredients
- 2 Tablespoons gluten free flour, or all-purpose if not gluten free
- 2 cups chicken broth, divided
- 8 slices center-cut bacon, chopped
- 1/2 small onion, chopped
- 1 rib celery, chopped
- 2 garlic cloves, pressed or minced
- salt and pepper
- 4 cups shredded or grated cauliflower, ~1/2 large head
- 2 Tablespoons water
- 2 cups 2% milk
- 3-4 dashes hot sauce, or more or less
- 12 oz shredded sharp cheddar cheese, divided
- 2 green onions, chopped
Directions
- Whisk together flour and 1/4 cup chicken broth in a small bowl then set aside.
- Saute bacon in a large soup pot over medium heat until crisp. Scoop bacon to a paper towel-lined plate to drain then remove all but 1 Tablespoon bacon grease from the pot. Add chopped onion and celery, season with salt and pepper, then saute until the vegetables are tender, 8-10 minutes. Add garlic then saute for 1 more minute.
- Add cauliflower then stir to combine. Add water then place a lid on top and steam cauliflower until tender, 5-7 minutes, stirring a few times. Add remaining chicken broth and milk then turn heat up to medium-high to bring to a simmer.
- Slowly whisk in flour/chicken broth mixture while stirring, then turn down heat down to medium and simmer until thickened, 3-4 minutes. Turn off heat then stir in 2 cups cheddar cheese, adding a little at a time then stirring until smooth before adding more. Add half the cooked bacon then stir to combine. Taste then add salt and pepper if necessary then scoop into bowls and serve with remaining shredded cheese, bacon, and green onions.
Notes
- Use a food processor’s chopping and grating blades to make prepping veggies and cheese a breeze!
Nutrition
Nutritional values are estimates only. Please read our full nutrition information disclaimer.
This chowder was absolutely outstanding. Extremely filling and will definitely make it again.
I did not use gluten free or all purpose flour I used almond flour and it was amazing . Thank you for a wonderful recipe!
This soup saved my life tonight! I was starving and it took THREE bowls to get me full. Best soup ever and never missed potatoes. I just added fresh sliced jalapeño and green onions after the Emerson blender.
Will make it tomorrow.
I make baked potato soup somewhat frequently and the fam loves it. Decided to be sneaky and make this recipe with cauliflower and see if anyone noticed. My husband despises cauliflower as do my 3 kids. They gulped this down and my husband had seconds before I told them what it was. Absolutely delicious and makes me happy to be able to get some cauliflower into my family’s diet. Awesome soup! Thanks for sharing and happy cooking!
This Bacon-Cheddar Cauliflower Chowder looks really delicious and healthy! Thank you for sharing its easy-to-follow recipe. I’ll definitely try to make this at home as a low-carb alternative to baked potato soup.
This recipe sounds amazing, just wondering if you can leave out the celery? Will it still be the same or can you suggest a substitute
You could sub in chopped leeks, or just leave it out!
Hi Kristin, I plan to make this, however, it’s not gluten free if you add flour to thicken it, maybe amend recipe to thicken with something else? Otherwise, looks lovely. xx, C.
Hi Cheryl! The recipe says gluten free or all purpose flour. I recommend using rice flour or a GF baking blend for the GF flour option.
So, obviously this is an older recipe, but my boyfriend have started a low carb and I wanted to incorporate some soup because lunches are tough and soup reheats well. I made this last night, using heavy cream because it has no carbs as opposed to the 32g of carbs that would have been added with milk. Everything else was according to the recipe. It tastes pretty good, but it came out really grainy. Is that a product of under cooked cauliflower?
Hello! For the nutritional part. How much is in one serving?
Omg. I got hungry just reading this. I love loaded potato soup but have been searching for a low carb option. Can’t wait to this recipe this week.
Just made this last night and it was good, but not quite as I expected. The cauliflower grains remained in the soup, is this normal? I expected it to be a ticker richer soup, mine was a bit thin with tiny chucks of cauliflower that stuck together?
I just made this and it was delicious. The only thing I did differently was blend the soup in my ninja before adding the cheese to make it smoother. The recipe is DELICIOUS!
This was great! I have tried other recipes, but this one is my fave. I cooked the cauliflower in a little chicken broth instead of water, for the milk, I used 1 cup half and half and 1 cup chicken broth ( its what I had on hand), I used tapioca starch to thicken. I will make a double batch next time :)
PS- Trader Joes Uncured Apple-wood Smoked Bacon is fabulous in this!
I’m so glad to hear it, and thanks for that delicious sounding bacon rec!!