Low-Carb Loaded Cauliflower Soup

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When you think about summer meals, I bet you don’t always include soup on your menu. Soup can actually be the perfect meal for when there are cooling patterns in the temperature that leave us hungry for a warm and comforting meal. This is what the week of 4th of July looks like here in the San Francisco Bay area.  

I love cauliflower soup because cauliflower paired with bacon is the perfect blend of comforting and fresh. They’re a dynamic duo that’ll leave you wanting more, but also feeling good about yourself - and your waistband!

I am a huge advocate for the ‘all foods fit’ mentality towards eating, but as a Registered Dietitian, some clients, especially those with glucose intolerance, need to watch their glycemic index closely. Many studies show that low-carb diets can be beneficial for individuals with type 2 diabetes, particularly those suffering from blood sugar dysregulation and insulin resistance.    

Incorporating low carb/high healthy fat meals into your diet can also greatly increase satisfaction.  Where some people go wrong with high fat diets is that they forget to include nutrient dense foods like vegetables. Cauliflower is the perfect way to add some extra nutrients without sacrificing flavor.  

Cauliflower is also a great vegetable because it is high in fiber, antioxidants, and choline. Choline is mostly made in the liver, but many Americans lack the extra choline needed from diet to help healthy brain development, muscle movement, and liver function.  

Throw this together for your next summer dinner, and you won’t be disappointed. If you’re not ‘low carbing’ it up, try pairing with a side of crusty bread.  The best is day old sourdough. YUM! 

Low Carb Loaded Cauliflower Soup

Time: 40 Minutes
Serves 4

Ingredients

10 slices thick-cut bacon
1 tbsp olive oil
1 small yellow onion, chopped
6 cloves garlic, minced
3 tbsp butter
2 large heads cauliflower, cored, cut into ½-inch florets
Kosher salt and freshly ground black pepper
4 cups chicken broth
1 cup heavy whipping cream
2 cups shredded cheddar cheese
1 small bunch chives, roughly chopped

 
Directions

In a large unheated skillet, lay out half of the bacon slices without overcrowding too much. Cook bacon slowly over medium-low heat, flipping the bacon occasionally to allow browning on all sides. Pan-fry until crispy, about 8-12 minutes, and transfer to a paper towel-lined plate. Repeat with remaining bacon. Allow to cool, and then chop into ¼-inch pieces.
 
In a Dutch oven, heat olive oil over medium heat. Add onion and sauté until soft, about 5-6 minutes. Add garlic and cook until fragrant, about 30 seconds. Stir butter until melted. Add cauliflower florets and pour over broth. Season with kosher salt and freshly ground black pepper to taste. Bring to a boil and reduce to a simmer. Cover and cook for 12-15 minutes, until the cauliflower is tender. Allow soup to cool slightly and then add whipping cream.
 
Using an immersion blender, blend the soup to reach your desired consistency, from very smooth to slightly chunky. Stir in ¾ of the bacon pieces and 1 ½ cups cheddar cheese. Adjust seasonings to taste.
 
Garnish soup with remaining bacon, cheese, and top with chives. Serve immediately!
 

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If you loved this recipe, you will love my recipes for  Quick & Easy Chicken Noodle Soup, Kickin’ Slow Cooker Carnitas, and Grilled Red Snapper and Clams in a Lovestuff Tomatillo Broth.  

Kickin' Slow Cooker Carnitas

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Slow cooking might sound intimidating, but it’s actually an easy and foolproof way to pull of a delicious meal with little effort!

For instance, if you braise carnitas over the stove, you’ll be tending to your Dutch oven for at least 3 to 4 hours. With a slow cooker, you simply just throw in your ingredients, close the lid, and let those ingredients become flavorful on their own, freeing you up to do whatever you want. By the time it’s done, your house will be smellin’ like your favorite Mexican restaurant. 

Slow cooking is seriously one of the easiest ways to add flavor that will taste as if you’ve been cooking for hours!  

Fun fact: Choosing to use pasture-raised pork can help to incorporate healthy levels of monounsaturated and saturated fats. Healthy fats are said to help sustain your energy better than sugars and carbohydrates.       

To make this carnitas recipe paleo friendly, try pairing with a coconut or almond flour tortilla. Or, if you’re just looking for a low carb and crunchy alternative, try serving with romaine lettuce cups!

Kickin’ Slow Cooker Carnitas

 Active Time: 15 minutes
Total Time: 8
Serves 6-8

 
Ingredients

1 cup water
1 tbsp sugar
Kosher salt and freshly ground black pepper
1 small red onion, thinly sliced
3 radishes, thinly spiced
2 medium jalapenos, seeded and thinly sliced
½ tsp black peppercorns
½ cup apple cider vinegar
1 large brown onion, chopped
2 cups chicken broth
1-2 chipotle chilies in adobo sauce, finely chopped
2 tbsp lime juice
3 bay leaves
1 tbsp garlic powder
2 tsp chili powder
2 tsp cumin
2 tsp oregano
1 (3-pound) boneless pork shoulder
 
To Serve
12-16 corn tortillas
1 avocado, peeled, pitted, and cubed
¼ cup cilantro, chopped
1 lime, cut into wedges
Pepper Jack cheese

 
Directions

Combine water, sugar, and 1 ½ tsp kosher salt to a medium bowl and stir to combine. Add red onion, radishes, jalapenos, and black peppercorns. Cover with apple cider vinegar and allow the pickled onion mixture to sit in the refrigerator overnight.
 
In a small bowl, combine the garlic, chili powder, cumin, oregano, and 2 tsp salt. Rub the pork shoulder with the spice mix.
 
Add the onion, chicken broth, chipotle chili, lime juice, and bay leaves to a 6-quart slow cooker. Stir to combine. Set the pork shoulder on top of the onion mixture, cover, and cook on low for 8 hours.
 
Add the pork to a large bowl or plate and shred. Season with freshly ground black pepper and salt if desired. Set aside.
 
Reserve ½ cup of broth from the slow cooker. Freeze remaining broth for a later use.
 
Preheat the oven to 400°F.
Transfer the pork to a rimmed baking sheet and broil for 8 minutes, until lightly crisped. Pour over ¼ cup of the reserved broth and cook for another 5 minutes, until the meat is crispy. Pour over remaining broth and remove from heat.
 
Serve carnitas over corn tortillas. Top with avocado, pickled onion mixture, cilantro, cheese. Serve with lime wedges on the side.
 

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If you loved this recipe, you will love my recipes for Chicken Mole Verde Tacos, Fish Tacos with Chipotle Crema and Cilantro Lime Rice, and Chicken Tikka Masala Enchiladas!