Cauliflower & Hamburger Soup
Cauliflower and Hamburger Soup
Low carb • Sugar-free cauliflower hamburger soup — 30 minutes, six bowls
This is high-protein cauliflower and hamburger soup, not a potato chowder. Browned beef, cauliflower, cream cheese, and cheddar cook into a thick ladle, like the photo. Thirty minutes on the stove, or the same mix in a slow cooker. No potatoes, no flour, no sugar.
Six servings. Drain the beef or the soup stays greasy.
Why you’ll love this soup
- 26g protein per bowl — beef, cream cheese, and cheddar
- 6g net carbs — cauliflower, not potato
- About 30 minutes, one pot
- Creamy ladle, beef bits, cheddar ribbons, like the photo
- No boxed mix, no sugar
- It thickens if you stir the cream cheese in last
Health notes
- Protein: High. Beef and cheese carry the bowl.
- Lower carb than hamburger potato soup: Cauliflower instead of potato. Close to keto-zero at 6g net.
- Six bowls: Macros are per bowl, not the pot.
- Potatoes or flour will jump the carbs. Keep the thickener cream cheese.
Key element — brown the beef, then melt the dairy last
Raw beef clouds the broth. Brown it with onion first, like the skillet panel. Simmer cauliflower in broth until tender, then stir in cream cheese, cream, and cheddar so the ladle turns thick and gold, like the photo.
Ingredients
Soup (6 bowls)
- 1 1/2 lb ground beef
- 1 small onion, diced
- 4 cups cauliflower florets
- 3 cups beef broth
- 4 oz cream cheese
- 1/2 cup heavy cream
- 1 1/2 cups shredded cheddar
- 2 cloves garlic, minced
- 1/2 tsp dried thyme or Italian seasoning
- 1/2 tsp salt
- 1/4 tsp black pepper
Swaps
- Turkey: Same 1 1/2 lb if you want a leaner bowl.
- Stovetop or slow cooker: Both work. Slow cooker needs the beef browned first.
- Potatoes or flour: Skip them. That is how carbs jump.
Instructions
| 1 | Brown. Cook beef and onion until the beef is no longer pink. Drain fat. Stir in garlic. |
| 2 | Simmer. Add cauliflower, broth, thyme, salt, and pepper. Simmer 12 to 15 minutes until the florets are tender. |
| 3 | Dairy. Lower heat. Stir in cream cheese until melted, then cream. |
| 4 | Cheese. Stir in most of the cheddar until the soup is thick and gold, like the ladle in the photo. |
| 5 | Serve. Taste salt. Top with remaining cheddar. One sixth of the pot is one serving. |
Pro tips
- Drain the beef. Extra fat floats on the bowl.
- Add cream cheese off a hard boil so it melts smooth.
- Cut the cauliflower small so it cooks in 15 minutes.
- Slow cooker: brown beef first, then cook on high 2 hours or low 4 hours. Stir dairy in at the end.
- Do not boil after the cheddar goes in. It can split.
Nutrition
| Nutrient | Per bowl (1 of 6) |
|---|---|
| Calories | 380 |
| Protein | 26g |
| Net carbohydrates | 6g |
| Total carbohydrates | 8g |
| Fiber | 2g |
| Total fat | 26g |
| Sodium | 620mg |
Estimates with beef, cauliflower, cream cheese, cream, and cheddar. Potatoes or flour will raise carbs. This is a high-protein, lower-carb soup, close to keto-zero.
Variations
Bacon
Add 4 slices cooked chopped bacon with the cheddar.
Jalapeño
Add 1 minced jalapeño with the onion.
Broccoli
Swap half the cauliflower for broccoli florets.
Slow cooker
Brown beef first. Cook cauliflower and broth on high 2 hours. Stir dairy in last.
Storage
| Method | Time | Notes |
|---|---|---|
| Eat now | Best | While the cheddar is melted |
| Refrigerator | Up to 4 days | Reheat on low. Stir often |
| Freezer | Up to 1 month | Thaw overnight. Reheat gently |
FAQ
Test your knowledge
5 quick questions about this soup
1. Protein per bowl?
2. Net carbs per bowl?
3. How many bowls in the pot?
4. Why brown the beef before the broth?
5. Why skip potatoes and flour?
Comments
No comments yet. Be the first!