The New Mediterranean Diet Cookbook
Martina Slajerova | Dr. Nicholas Norwitz | Thomas DeLauer | Rohan Kashid
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Low-Carb Spicy Cauliflower Soup

4.5 stars, average of 88 ratings

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There is nothing better than a bowl of satisfying soup on a cold winter's evening. This soup is deliciously rich and creamy with a spicy warming kick from the chorizo sausage and cayenne pepper.

I prefer it dairy-free but you can make it milder with some heavy whipping cream or cheddar cheese. One serving should keep you sated for hours but if you feel hungry, you can eat it with one of our Ultimate Keto Burger Buns!

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Hands-on Overall

Serving size about 1 cup

Allergy information for Low-Carb Spicy Cauliflower Soup

✔  Gluten free
✔  Dairy free
✔  Egg free
✔  Nut free
✔  Avocado free
✔  Coconut free
✔  Fish free
✔  Shellfish free
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Nutritional values (per serving, about 1 cup)

Net carbs7 grams
Protein10.7 grams
Fat19.1 grams
Calories251 kcal

Calories from carbs 12%, protein 18%, fat 70%

Total carbs10.6 gramsFiber3.6 gramsSugars4.4 gramsSaturated fat9.1 gramsSodium572 mg(25% RDA)Magnesium34 mg(9% RDA)Potassium691 mg(35% EMR)

Ingredients (makes 6 servings)

  • 1 large cauliflower (800 g/ 1.7 lb)
  • 1 medium turnip or more cauliflower (200 g/ 7.1 oz)
  • 1 small white onion, chopped (70 g/ oz)
  • 2 cups chicken stock, vegetable stock or bone broth (480 ml/ 16 fl oz) - you can make your own bone broth
  • 1 medium Spanish chorizo sausage or pepperoni (150 g/ 5.3 oz)
  • 3 tbsp ghee, lard or butter (45 g/ 1.6 oz)
  • 1/2 tsp sea salt, or more to taste
  • 1 medium spring onion or chives for garnish (15 g/ 0.5 oz)


  1. Wash the cauliflower and cut into small florets. Low-Carb Spicy Cauliflower Soup
  2. Grease a large soup pot or a Dutch oven with 2 tablespoons of ghee and add finely chopped onion. Cook over a medium-high heat until lightly browned. Add the cauliflower and cook for about 5 minutes while stirring. Add the chicken stock and cover with a lid. Cook for about 10 minutes and take off the heat.
    Low-Carb Spicy Cauliflower Soup
  3. Dice the chorizo sausage. Peel and finely dice the turnip or use more cauliflower - the stems are great for browning. Place on a heavy-based skillet greased with the remaining ghee and cook over a medium-high heat until the chorizo is crispy and the turnip is tender for about 8-10 minutes. Low-Carb Spicy Cauliflower Soup
  4. Transfer half of the chorizo & turnip mixture into the soup. Using a hand blender, pulse until smooth and creamy. Season with salt and cayenne pepper. Optionally, you can add 1 cup of heavy whipping cream or grated cheddar cheese. Low-Carb Spicy Cauliflower Soup
  5. Pour into a serving bowl and sprinkle with more chorizo & turnip mixture and drizzle with some of the spicy oil. Garnish with freshly chopped spring onion or chives and enjoy! Try with our Keto Bread. To store, let it cool down and refrigerate for up to 4 days. Low-Carb Spicy Cauliflower Soup

Ingredient nutritional breakdown (per serving, about 1 cup)

Net carbsProteinFatCalories
Cauliflower, fresh
4 g2.6 g0.4 g33 kcal
Turnip, raw
1.5 g0.3 g0 g9 kcal
Onion, white, fresh
0.9 g0.1 g0 g5 kcal
Chicken stock (broth), chicken only, homemade
0 g1.6 g1.6 g21 kcal
Chorizo sausage
0.5 g6 g9.6 g114 kcal
Spring onion, scallion, green onion, fresh
0.1 g0 g0 g1 kcal
0 g0 g7.5 g68 kcal
Salt, pink Himalayan rock salt
0 g0 g0 g0 kcal
Pepper, black, spices
0 g0 g0 g0 kcal
Pepper, cayenne, spices
0 g0 g0 g0 kcal
Total per serving, about 1 cup
7 g10.7 g19.1 g251 kcal

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Martina Slajerova
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Martina Slajerova

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food.

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Comments (6)

Made this tonight, used cottage cheese, and added some spirulina powder to give the soup a healthy kick and a nice green colour. Thanks for the recipe!


Thank you Adrian, glad you liked it! What an interesting idea to add spiralling, I'm wondering if you can taste it? 😊


I made the soup tonight and it was delicious. Thanks so much for this wonderful recipe.


Thank you Rebecca! 😊


So good! I only did the one cauliflower head and I used some nitrate free chicken sausage instead of chorizo! All together great flavors mmm. Thanks!


Thank you Jen, glad you liked it! 😊