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This cauliflower and leek soup is a light and healthy soup recipe that is simple to prepare and ready in only 40 minutes! Great for busy weeknights.

healthy cauliflower and leek soup with bacon in a black bowl

It’s time for another soup with leeks in it! Leeks are such a great addition to soup.

Yes, I know I just posted a leek soup recipe a couple weeks ago, but I couldn’t help myself from making another. Leeks are just great. I love their smooth, mild onion-y flavor.

Did you know that cauliflower is a great low-carb substitute for potatoes in soup? Often, you can’t even tell the difference. As it happens, this recipe is a low-carb cauliflower soup recipe.

I used three large leeks and one head of cauliflower in this cauliflower soup recipe. I wouldn’t worry too much about the size of the leeks as they all will vary. If leeks intimidate you a bit, check out my how to prepare leeks guide.

You may also like my creamy cauliflower soup.

two bowls of low-carb cauliflower and leek soup beside slices of rye bread

This soup is creamy without having any cream in it. It’s light but still satisfying. I added the crispy bacon on top because well, why not!? That is of course optional. The fresh herb garnish is optional too, but I think it enhances the flavor even more.

Pro tip: If you need to make this soup vegetarian friendly, simply substitute the chicken broth with vegetable broth. And cancel the bacon.

I hope you will love this easy low-carb cauliflower soup recipe. Let me know if you’ve made this tasty soup in the comments below!

Cauliflower and leek soup - a light and healthy meal that is ready in only 40 minutes!
4.34 from 3 votes

Cauliflower and Leek Soup

This cauliflower and leek soup is a light and healthy low-carb soup recipe that is simple to prepare and ready in only 40 minutes!
Prep: 10 minutes
Cook: 30 minutes
Total: 40 minutes
Servings: 6


  • 2 tablespoons butter
  • 1 tablespoon olive oil
  • 3 large leeks
  • 1 large head cauliflower
  • 5 cups chicken or veg broth
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon dried thyme
  • Salt & pepper to taste

Garnish (optional)

  • Fried bacon (3 strips) chopped
  • Fresh parsley chopped
  • Fresh chives chopped


  • Prepare the leeks (discard the top green portion and cut the bulbs lengthwise into four pieces, then chop into smaller sections). Rinse them thoroughly as dirt tends to hide. Add leeks to the pot along with the olive oil and butter over medium heat.
  • While leeks are sautéing for a few minutes, separate the cauliflower into florets that are roughly the same size. Add the cauliflower to the pot.
  • Add the chicken broth, ground cumin, and thyme to the pot, and increase the heat to high. Once the soup starts to boil, reduce to medium-low heat and simmer until the cauliflower is tender (about 20 minutes depending on the size of the florets).
  • Once cauliflower is tender, remove from heat and puree using a stick blender (or normal blender), using caution as the soup is still very hot.
  • Season with salt & pepper as needed and serve with optional garnish.


  • Serves 4-6.
  • Nutritional information is provided as a courtesy only and should be construed as an estimate rather than a guarantee. Ingredients can vary and Salt & Lavender makes no guarantees to the accuracy of this information.


Calories: 127kcal, Carbohydrates: 14g, Protein: 4g, Fat: 7g, Saturated Fat: 3g, Cholesterol: 10mg, Sodium: 801mg, Potassium: 655mg, Fiber: 4g, Sugar: 4g, Vitamin A: 858IU, Vitamin C: 87mg, Calcium: 69mg, Iron: 2mg

Nutrition information is automatically calculated, so should only be used as an approximation.

© Salt & Lavender Inc. Content and photographs are copyrighted. Sharing this blog post is much appreciated, but copying and pasting full recipes without authorization to social media is strictly prohibited.

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Hi! I’m Natasha.

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  1. Deborah says:

    5 stars
    I added more cumin and topped it with home made pico de gallo salsa. It turned out great!

    1. Natasha says:

      Fantastic!! Thank you!

  2. Ruby Nugent says:

    I have been using this recipe for two or three years instead of potato & leek soup because my husband was reducing carbs in his diet. It is absolutely delicious & once served in a bowl, I always add several some hot sauce.

    1. Natasha says:

      I’m so happy that you enjoy this recipe and it fits your husband’s diet, Ruby! Thanks for letting me know! 🙂

  3. Kathryn says:

    5 stars
    My husband and I still talk about this soup!

    1. Natasha says:

      Aww wonderful! 🙂

  4. Carol haworth says:

    3 stars
    We weren’t big fans of the texture, but the taste was good. Next time I’m not going to use the blender but leave the v

    1. Natasha says:

      Glad you enjoyed the taste!

  5. Barbara Alfeo says:

    I love this! I am writing vegetarian recipe round ups on my blog in 2018 (to encourage people to try meatless monday) and would love to feature you. You can check out my blog (for beginner environmentalists) at Is it alright if I share this link to your recipe?

    1. Natasha says:

      Hi Barbara! Thank you! Absolutely, sharing a link to the recipe is fine. 🙂

  6. Katie says:

    Does this soup save or freeze well?

    1. Natasha says:

      Hi Katie! I haven’t tried freezing it, but I don’t think it would be a problem. Enjoy!

  7. Michele says:

    Can this be made in advance and not served immediately?

    1. Natasha says:

      I don’t see why not. 🙂 Hope you enjoy the recipe, Michele!

    2. Jacque says:

      I was thinking the same thing!

  8. Robin says:

    I made a few adjustments–roasting the cauliflower with cumin seeds, eliminating the water and increasing broth to 3 cups–and the result was the most delicious cauliflower soup I’ve ever tasted! I paired it with a loaf of homemade honey-oat bread, and my family raved about it! Thank you so much for the inspiration!

    1. Natasha says:

      That’s great! So glad it worked out.

  9. Jennie Durren says:

    This sounds right up my alley – and your photos are gorgeous! I’m going to have to put this on the menu while it’s still chilly outside.

    1. Natasha says:

      Thank you! Hope you love it!

  10. Tiffany says:

    Have you ever made this in an instant pot?

    1. Natasha says:

      Nope, don’t own one. If you try it, let me know how it goes – I’m curious now. 🙂