Keto Cauliflower & Cashew Soup

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There’s nothing quite like a creamy thick soup on a cold day. This cauliflower cashew soup meets that brief in droves (and fits nicely into keto macros).

Cauliflower: frozen v fresh?

This soup can be made with frozen or fresh cauliflower. We’ve even used cauli rice because that’s what’s been in the freezer. Woolies and Coles now offer cauli rice with the prepped veggies in the fresh fruit and veg sections or with the frozen veg. Frozen cauliflower can also be really easily riced making it a perfect spoonie freezer staple.

Yes, cauliflower can be majorly overdone with keto and in recent years has been turned into the saviour ingredient of low carb eating. BUT cauliflower is packed with essential vitamins and minerals, including vitamin C, vitamin K, folate, and potassium. As well as being low in carbs, cauliflower is high in fiber which is important for digestive health and can help promote feelings of fullness.

Why cashews?

The cashews add a creamy, thicker texture to the soup without adding dairy and adds to the nutrition profile. Cashews are a good source of healthy fats, protein, vitamins, and minerals, including magnesium, phosphorus, and zinc.

Onion and garlic powders vs fresh

A lot of keto and low carb recipes use onion and garlic powders because they are slightly lower in carb… the reality of the carb content vs other nutritional benefits are so marginal it really does come down to personal preference. Buying Australian grown garlic is getting infuriatingly harder, irrespective of what form it comes in.

Garlic and onion powders are pantry friendly, however, they can contain other additives to stop them from clumping. It’s worth reading the ingredient labels to make sure you’re not adding things that you weren’t planning on.

  • Woolworths Garlic Powder ($2.30 for 50g) is just garlic with no other ingredients or preservatives
  • Masterfoods Garlic Powder ($6.50 for 155g) is packed in Australia with an ingredient from China. It highlights that it contains natural sulphites but garlic does not naturally contain sulfites. Sulfites are a group of sulfur-based compounds often used as preservatives in various food products, especially dried fruits, wines, and some processed foods. However, fresh garlic does not contain sulfites unless it has been treated or processed with sulfite-containing substances.
  • Hoyt’s Garlic Powder ($1.60 for 25g) is also packed in Australia from Imported Product

Very similar thing can be said with mince garlic in the jars. While they are amazingly convenient, some brands add in a lot of preservatives and even add sugar.

  • Gourmet Garden Paste Garlic ($4.00 for 80g) has less actual garlic and more additives: Fresh Garlic (61%), Vegetable Oil, Whey Powder (Milk), Acidity Regulators (Sodium Lactate, Citric Acid), Sea Salt, Dextrose, Humectant (Glycerol), Thickener (Xanthan Gum). This makes it 16.9g carb / 100g (or 3.4g per 1 tsp)
  • Woolworths home brand ($2.30 for 500g) is probably one of the cleanest mince garlic in the jar you can buy being just Rehydrated Garlic (99%), Water and Citric Acid. The garlic is however a product of China.
  • Coles home brand is also Chinese garlic. But it has added salt and sugar with Garlic (96%) and citric acid which makes it 19.8g carb/ 100g. Being realistic on the servings, it works out to be about 0.98g carb per 1 tsp.
  • Masterfoods Finely Crushed Garlic ($3.00 for 170g) is packed in Australia with ingredients from multiple [undisclosed] origins. It also adds sulphites to the mix with 96% garlic Sugar, Salt, Citric Acid, Xanthan Gum.
  • Always Fresh Garlic Minced Jar ($4.00 for 400g) is also Chinese garlic. It is 90% garlic but also includes Food Acid (260, 330). 330 is citric acid and 260 is Acetic acid or INS 260 is mainly obtained from the fermentation processes of raw materials such as cereals and fruits, mainly apples and grapes or by synthetical process from wood fiber or methanol.

Conventional vs thermal cooking methods

The conventional thermal method is as easy as the thermal method. Any blender works for creaming the cashews. And a stick blender/immersion blender would also work with creaming the soup in the pot instead of transferring it to the blender to smooth out.

When I sent the recipe through, Leigh made her typical smart ass comment along the lines of “yum, but I’m doing that in the thermy”. The thermy method assumes you’re going to cook everything together and blend altogether at the end.

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Keto Cauliflower & Cashew Soup

Servings 4



  • ½ cup Cashews Raw, unsalted
  • 500 g Cauliflower 1 head of fresh cauliflower
  • 3 cups Vegetable Broth or Stock
  • 1 tbsp Olive Oil
  • 50 g Brown Onion ½ Medium Onion
  • 2 tsp Garlic (Fresh Clove) or 2 cloves crushed
  • 1 tbsp. Thyme Dried
  • ½ tbsp. Oregano (Dried) Dried
  • ¼ tsp Himalayan Salt
  • ½ tsp Black Pepper Freshly Ground


Conventional Method

  • If using fresh cauliflower, cut cauliflower into small florets.
  • Place cashews with ½ cup of water in a microwave proof dish, cover and microwave for 3 minutes on high setting.
  • Transfer cooked cashews to a blender add 1 cup of the vegetable broth and blend until smooth.
  • Heat oil in a large pot over medium-high. Add onion and garlic and cook, stirring, until softened, 2 to 3 minutes. * See notes
  • Add cauliflower and cook, stirring, until golden, about 5 minutes.
  • Add thyme, oregano, salt, pepper, and remaining 2 1/2 cups broth. Bring to a simmer and cook, covered, for 10 minutes.
  • Add cauliflower mixture to blender and puree until smooth.
  • Serve with several grinds of pepper.

Thermal (Thermomix) Method

    Course: Main Course, Soup
    Cuisine: Australian
    Spoon Rating: 🥄🥄
    Protein: Plant Based
    Disclaimer: No Spoons to Cook is based on our own experience and research, and what we know works best for us. It is not medical advice. Our recipes focus on low inflammatory ingredients, whole foods and are founded in ketogenic and low carb ways of eating. We encourage spoonies to stay curious, ask questions, do your own research, listen to your body and to work with a Registered Dietitian or Medical Professional when appropriate to tailor your nutritional needs to support your care plan and goals.

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