Keto Loaded Cauliflower & Ham Soup is a thick, creamy low-carb soup made as a keto substitute for loaded potato soup. Packed with tender cauliflower, smoky ham, cheddar cheese, bacon, and cream, this easy keto soup delivers classic comfort food flavor with no potatoes, flour, or starch.

About This Recipe

Keto Loaded Cauliflower & Ham Soup is designed to deliver the same rich, comforting experience as classic loaded potato soup—while staying completely keto and low carb. Instead of potatoes, this recipe uses cauliflower to recreate the thick, hearty texture people expect from a loaded soup, without the high carb content. Cauliflower works exceptionally well in creamy soups because it absorbs flavor while providing natural body, making it the ideal base for a keto potato soup substitute.

The soup begins with a savory foundation of onion and garlic, gently sautéed to build depth before the cauliflower is simmered in chicken broth until tender. Smoked ham adds saltiness and umami, reinforcing the familiar “loaded” flavor profile associated with traditional comfort soups. Rather than relying on flour or starch, this recipe achieves its creamy texture through cream cheese, heavy cream, and melted cheddar cheese, which blend smoothly into the broth and thicken naturally as the soup cooks.

One of the key advantages of this keto cauliflower and ham soup is how well it holds up over time. The texture remains creamy when reheated, without separating or becoming grainy, making it an excellent option for meal prep and leftovers. As the soup rests, the flavors deepen and the consistency becomes even more satisfying, similar to classic potato-based soups.

Finished with crispy bacon and green onions, this soup delivers everything people love about loaded potato soup—creaminess, richness, smoky flavor, and savory toppings—without breaking ketosis. It works equally well as a filling weeknight dinner, a make-ahead lunch, or a cold-weather comfort meal for anyone following a keto or low-carb lifestyle.

Why You’ll Love This Recipe

Tastes like loaded potato soup without potatoes
Thick and creamy with no starch
Keto and low-carb friendly
High-protein and filling
One-pot recipe
Great for meal prep
Reheats without separating

Ingredients

1 tbsp olive oil
1 medium onion, finely chopped
3 cloves garlic, minced
4 cups cauliflower florets
2 cups chicken broth
1½ cups diced cooked ham
4 oz cream cheese, cubed
¾ cup heavy cream
1½ cups shredded cheddar cheese
¾ tsp salt
½ tsp black pepper
½ tsp smoked paprika
4 slices bacon, cooked and crumbled
2 tbsp chopped green onions

Instructions

Heat olive oil in a large pot over medium heat. Add onion and cook for 4–5 minutes until soft.
Add garlic and cook for 30 seconds until fragrant.
Add cauliflower florets and chicken broth. Bring to a boil, then reduce heat and simmer for 15–18 minutes until cauliflower is very tender.
Stir in diced ham and simmer for 3 minutes.
Add cream cheese and stir until fully melted and smooth.
Add heavy cream and shredded cheddar cheese, stirring until thick and creamy.
Season with salt, black pepper, and smoked paprika.
Simmer uncovered for 5 minutes, stirring occasionally.
Serve topped with bacon and green onions.

Nutrition (per serving)

Calories: 460
Fat: 36 g
Protein: 30 g
Net Carbs: 5 g

FAQ

Does this soup taste like potato soup?
Yes, cauliflower provides a very similar texture and absorbs flavor well.
Can I make this soup ahead of time?
Yes, it stores and reheats very well.
Can I freeze it?
Yes, reheat gently to maintain the creamy texture.
Can I blend this soup?
Yes, blend partially or fully if you prefer a smoother soup.

Variations & Substitutions

Use sharp cheddar for stronger flavor
Add extra ham for more protein
Replace ham with cooked bacon only
Thin with additional broth if needed

Serving Suggestions

Serve with keto bread
Add extra shredded cheese on top
Pair with a simple keto salad

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