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.
I just made this chowder using 1/4 2% milk and 3/4 almond milk. Brown rice flour and sharp cheddar. Used real onion and 4 drops hot sauce. While it is good my cheesy potato soup is better. GF son will like it.
I have been following you for years and thought it about time I tell you how many times I make your recipes and get asked where I get the recipes…inevitably it is IGE.
I am so proud to introduce my friends to your blog. You are so personable in your writing, your recipes are wonderful and I love the beautiful thoughtful colorful photographs you take of the food.
Carry on! You are awesome and make me look awesome.
Such a kind note to read, Mimi, thank you so much for sharing – you made my day. And take all the credit – you are the one cooking, after all! :D
Made this for dinner last night… just added some carrots and doubled the other veges. It was a hit! Quick and delicious. Thanks for another great recipe.
To happy to hear that, Karen! Love the doubling down on veggies, too!
This soup is Delicious!! I’m going try more of your recipes. Pasta E Fagioli led me to your website. It is best I have tasted. Thanks for the wonderful recipes!!❤️
How do you have a keto recipe and don’t give us the fat grams per serving or whether the carbs are total carbs or net carbs?? What’s the point
This isn’t a keto recipe?
You could also input the ingredients into a recipe calculator and figure it out yourself. No need to jump all over the recipe creator.
Fantastic response. Lazy people are often the most critical.
I make so many of your recipes. Hubs said he’d eat this ALL the time. Have to double up next time. Thank you so much!!!!
This was so great! It could *almost* fool you into thinking it’s potatoes. Thanks
Does the cheddar cheese come out grainy after it’s melted? I grate the cheese, myself, as I don’t like the pre-grated type with whatever they put on it.
Made this soup tonight and it was so rich and filling, total comfort food without all the carbs! I used xanthan gum as a thickener, about 1 tsp, and it was very silky & delicious!
Yummy!
Thank you, Jeanne!
How much is each serving
Can I used frozen cauliflower
Sure!
LOWER CARB OPTION: To reduce carbohydrates, use heavy cream (1g carbs) vs 2% (12g carbs). There is no need for a thickening agent. The cream will thicken is it simmers and has far fewer carbs than 2% milk.