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.
So, how does this turn out leaving out the wheat flour? I’m sure it’s there to “thicken” the recipe, but that means it’s not a viable low carb option for people who are advised to avoid wheat and wheat product and grain flours in general. That means the flour is out.
Is it really necessary. I dont’ think it is, but I thought I’d ask if anyone has made it without before adding it to my list of recipes.
I made this soup yesterday, it taste delicious but the texture is a little weird … maybe I didn’t steam the cauliflower long enough? I wonder if steaming the cauliflower first and then pureeing it would work
Can’t wait to try this soup! Cauliflower is so much healthier than potatoes! Great job!
Minor request: can you provide a link to the recipe part at the tops of your pages? It takes FOREVER to scroll through the pictures to get to the recipe. Don’t get me wrong; the pictures are tantalizing and fantastic, but I have special dietary needs and I need to know if I CAN eat the recipe before I want to look at pictures of it. A link that takes me directly to the recipe itself OR putting the recipe at the top of the pictures would be oh so helpful! Thanks!
Hi Heidi! Great idea – this is actually a feature I’m hoping to work into my new site design that will be launching in early 2015. Stay tuned! :)
Eating it right now! It is delicious!
This looks really good, I am not a huge fan of cauliflower but I’d defiantly try it in this recipe. Could this work in the crockpot though? What do you think?
It could work, though I’ve never tried. Let me know if you give it a go, I’m curious to how it turns out!
My husband and I both LOVED this recipe. I used cream instead of 2% milk and added a little mozzarella cheese. But, OMG! The first day it’s great, the 2nd and 3rd it’s fantastic. It smells and tastes just like baked potato soup. Thank you for such a great recipe that is low carb. I posted the link on FB and gave you your credit – Iowa Girl! Thank you!!
I love this! Sounds amazing. Can you tell me how much is in a serving (from your calorie and carb number listing)? Is it 1 cup, or…?
I just have to say that this is one of THE BEST soup recipes I have ever made – low-carb or not. Definitely getting into major rotation on my schedule. Thank you so much for sharing!
So glad to hear, Jessica!
Delicious! Time consuming for me though. But it’s worth it for sure!
I just made this…literally eating it right now and it’s fabulous! I made it keto-friendly by omitting the flour and pureeing the batch in my Vitamix and by using heavy cream instead of milk. Other than that, prepared exactly as directed. Thanks for a wonderful recipe! My husband who is a non-believer in “makeover” recipes had no idea it isn’t potato soup and was made with cauliflower.
Family loved this tonight!! My husband, a Southern guy who is a meat and potatoes guy, said that the consistency reminded him of grits, which to him is a good thing. Thank you!
Hey, I went and typed the ingredients into sparkpeople and the calories totaled were 491 per serving (8 servings) and that’s with only 3 slices of bacon. You may want to double check this.
If you actually want this recipe to be low carb you have to ditch the milk and the flour.
The definition of true low carb is: no sugar, no flour, no bread, no pasta, no potatoes, no starch :)
SO I’d suggest putting in half the cauli, when soft use a stick blender to whirr it up – making the soup thick without using flour, mmmm
then use 1 cup cream in place of the 2% milk. Can add more chicken stock if you want it thinner.