Sausage & Cheddar Soup with Cauliflower

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Easy Sausage & Cheddar Low Carb Soup can be made in less than 30 minutes and will keep you warm and toasty on those cold winter nights.

This low carb take on the classic cheese based soup is packed with fiber to keep your gut happy and filled with flavor to satisfy your cravings.

Most traditional cheese based soups are thickened with flour. But using cauliflower and an immersion blender will give you the same results without all of the carbs in this Sausage & Cheddar Low Carb Soup.


I’ll tell you right now that cauliflower made the old fashioned way that my mom made it (steamed) was never my favorite.

But in this soup the cauliflower picks up the flavors of the bacon and cheddar for a wonderfully balanced flavor. All the fiber and none of the smell (my least favorite part of cauliflower).

It gets below zero for weeks at a time here in Colorado and I needed some hot soup to warm my buns and my bones.

This soup has been a favorite since way before the Keto site was born so I thought I should share it.

If you’re just starting out on Keto or you’re the only one in you family it’s best to start out with food that the whole family will eat and this fits the bill. It’s naturally low carb and the kids won’t fuss about eating “weird” food.

Damn delicious,company worthy as a “starter” dish.  Serve in fancy soup crocks with handles if you have them and your guests will feel honored.

The Ingredients & Tips:

  • 1 pound ground sausage

I like the spicy variety but you can use your favorite.

  • 12 oz Cauliflower

Use Frozen Cauliflower to save time and money. Plus it’s perfectly measured out for you.

Cook the cauliflower in the microwave and then blend with the almond milk until smooth. This saves the hassle of the immersion blender.

This is the blender that we like. We have been abusing it without trouble for five years. Not bad for under fifty dollars.

  • 2 cups Chicken Broth

Use whatever you like. To get bonus benefits, use bone broth.

You can substitute coconut milk or heavy cream if you don’t care for Almond Milk or have allergies.

Use fresh or refrigerated if preferred.

  • 1/2 tsp Thyme

I love thyme and always add a little extra.

This one is optional and can be substituted with smoked paprika for a nice smoky flavor.

  • 1/2 cup Heavy Cream
  • 8 oz Shredded Cheddar Cheese

Sharp cheddar will give you the most flavor.

  • Pepper * to taste

Nothing tastes as good as fresh ground pepper in soup. I love this rainbow blend.

  • Top with Green Onions & Fresh Parsley to Taste

Green onions and chives have far less carbs than the yellow or red onion varieties.

Fresh parsley sprinkled on top make s this dish look special and taste spectacular. Fresh parsley brightens up any meal. I chop mine in the blender cup to save time. This is the one I use because it’s dishwasher safe.

Any kitchen tool that takes a lot of time to clean ends up collecting dust around here.


  • Cook sausage in a large soup pot over medium heat.
  • Microwave 12 oz cauliflower until cooked. Blend with almond milk until smooth once it cools a bit.
  •  Add garlic, cauliflower and pepper to taste.
  • Add liquids (except cream) and spices.
  •  Add garlic and cauliflower to the pot.
  • Bring liquid to a boil, then turn the stove to low and simmer for 10 minutes or until it’s thick to your liking.
  • Turn the stove off. Stir in cheese and cream. Serve the sausage cheddar cauliflower soup with low carb bread or side salad.


This low carb soup will keep for up to a week in the fridge and it’s an excellent quick lunch too.

You can also freeze this for an even faster weeknight meal or make ahead lunch. Fill any freezer safe container a half inch from the top and store for up to six months.

When you thaw the soup to re-heat the cream may separate but will blend back in once you heat it up.

Looking for a bread recipe to go with this low carb soup?

This sweet tasting cornbread compliments cheese based soups nicely.

Keto Carb Cornbread Recipe
Normally Corn Bread would be off of the Low Carb/ Keto Menu, but I have found a way around it. Now you can enjoy your chili with corn bread and still keep your macros in check! So easy too! Serve this with some low carb chili and you won't even miss the carbs.
Check out this recipe
Keto Cornbread recipe - low carb & gluten free
Keto Almond Yeast Bread Recipe
Delicious almond flavor without all of that eggy or cheesy business that permeates so many Ketogenic breads. Contains Gluten.
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Bacon Cheddar Cauliflower Soup

Sausage & cheddar low carb soup recipe gluten free

Sausage & Cheddar Soup Recipe

Tasty soup big on flavor and low on carbs. Perfect dinner in under 30 minutes and it's packed with healthy fiber too. Serve with some low carb bread for dunking.
5 from 1 vote
Prep Time 5 minutes
Cook Time 15 minutes
Course Soup
Cuisine American
Servings 8
Calories 362 kcal


  • 1 pound Ground Sausage browned
  • 12 oz Cauliflower frozen
  • 2 cup Chicken Broth
  • 2 cups Unsweetened Almond Milk
  • 1 tsp garlic powder
  • 1/2 tsp Thyme
  • 1/4 tsp Cayenne Pepper
  • 1/2 cup Heavy Cream
  • 8 oz Shredded Cheddar Cheese
  • Pepper * to taste
  • Top with Green Onions & Parsley to Taste


  • Cook sausage in a pot over medium heat. Chop cauliflower or put it in the food processer if using frozen as meat is cooking.
  • Steam cauliflower in the microwave until cooked through. I cook mine for 8 minutes.
  • Blend cauliflower and almond milk in the blender until smooth.
  • Add liquids (except cream) to the pot . Season with salt and pepper
  • Bring liquid to a boil, then turn the stove to low and simmer for 10 minutes.
  • Turn the stove off. Add cheese and cream and stir.
  • Serve with bread or side salad.


The nutritional values are provided as a courtesy and we try to be as accurate as possible. But if you ever feel like they are off you are welcome to do your own calculations.


Serving: 8ozCalories: 362kcalCarbohydrates: 4gProtein: 17gFat: 31gSodium: 852mgFiber: 1gNet Carbs: 3gFat Ratio per Serving: 77.07%Protein Ratio per Serving: 18.78%Carb Ratio per Serving: 3.31%
Keyword Keto Meals, Keto Soup
Tried this recipe?Mention @ketocastleinthemountains or tag #ketocastleinthemountains!

Are you New to Keto?

These resources can help get you on track….

Lose Ten Pounds in a Week with the Keto Diet

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And tons more right here.

Do you need Low Carb Chocolate Desserts?

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Or check out this post by the fabulous Low Carb Maven….

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Image Courtesy of : The Low Carb Maven

Cheers and see you next time!

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