Mock Potato Soup; a Delicious, Low-Carb Cauliflower Alternative

One of the reasons you have found lots of baked good recipes here, for the most part, is that I have to measure my flour and nothing else.  Seriously, I’m not exaggerating when I say I am a dump cook!

My mother in law has marveled for years that I can chop ingredients straight into the pan without a recipe or a measuring cup.  Frustrates my “Beaver Personality” daughter to no end.  She’s all about details, details, details.  🙂  So for her benefit, and so I can share this recipe with you, I weighed and measured every ingredient!

Do you like potato soup?  I love it!  The creamy potato with the rich broth and bacon garnish… a thing of the past when I went Keto.  But to be honest, because our diets have become so ‘clean’, my family had begun to complain when I occasionally still made potato soup because it could cause bloating and heart burn.

You see, it’s not a great idea to mix starchy foods with proteins.  Add some fats in there and it’s a digestive nightmare.

Oh, but I missed potato soup!  So I finally decided to do something about it.  😉

Chicken broth gives this soup rich flavor, healthy cauliflower gives it bulk, while some avocado makes it creamy.  Yes, avocado!  Some of my kids don’t like avocados straight, but they love this soup.

All of the macros are conservative, so you can afford to either eat more soup or you can garnish it with bacon, grated parmesan, and dill, and help yourself to a slice of your favorite low carb bread on the side.

Each one cup serving provides 96% of the recommended daily allowance of vitamin C, 6% of recommended iron, and lots of good fiber.

I make this for lunch once a week for this hungry home-schooling family.  It is a favorite!

 Mock Potato/Cauliflower Soup

1 quart of chicken or turkey broth (turkey will be higher in protein)

1/4 cup or 18 grams chopped leek (onions work, but will increase the carb count)

4 cups chopped cauliflower (approximately 350 grams)

1/2 teaspoon mineral salt (optional)

1/2 a standard, ripe avocado

FYI: I make my own broth when I cook a whole chicken in the Instant Pot (or the occasional turkey in the roaster).  I cook my chicken with garlic, basil and thyme.  While I put my broth through a sieve to remove the debris, the flavor stays with it.   You can use boxed broth, but if you find you would like more flavor you can add a pinch of these herbs and see if you like it.


Simmer broth, leeks, and cauliflower until everything is tender.

Scoop avocado from shell in chunks, making sure you get all the dark green, nutrient dense fruit.  Just half the avocado!

sliced avocado

Add salt (optional), and use an immersion blender until creamy.

cooked cauliflower with avocado

cauliflower soup with blender

Serve and garnish as desired.

Cauliflower Soup with Dill

Yield: 4 one cup servings

Macros per Serving:  Calories- 122.5 grams;  Fat:-7.2 grams;  Total Carb- 8.5 grams;  Fiber- 4.6 grams;  Protein-8.1 grams;  Net Carbs- 3.9 grams

Macros are calculated in

2 thoughts on “Mock Potato Soup; a Delicious, Low-Carb Cauliflower Alternative

    1. Linda

      I’d be so excited if this is a recipe you can enjoy! 😃 Two of my children were born with a potato allergy, but they could eat sweet potatoes. When I learned how to correct allergies, I was so excited for them to be able to eat potatoes with the rest of the family, but it was very anti-climactic for them. They thought it was so bland compared with their sweet potatoes!! They’re used to them now, but this soup is my son’s favorite meal!❤️

      Liked by 1 person

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