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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.

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Hi! I’m Natasha.

Salt & Lavender is a recipe blog with a focus on delicious comfort food using everyday ingredients. Beat the weekday grind with hundreds of easy-to-follow and hassle-free recipes!

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  1. Thank you for this recipe! I love potato and leek soup but we’ve been trying to cut back on starches and carbs lately so this was perfect. I made this while my parents were visiting and overheard my well accomplished home cook and dad in the kitchen saying “I won’t eat that, I HATE cooked cauliflower!” After he questioned each step and asked what I was going to do with “it” he decided it was good enough to try. He’s not a picky eater at all, so when he says he doesn’t like something, he REALLY doesn’t like something. He loved it, definitely making this again!

  2. Oh my goodness, yes! Pinning this! My mom used to always make potato leek soup when I was growing up. I definitely need to try this healthier version!

    Penn&Quill || Robin

  3. Natasha, that bacon garnish is calling to me! I love leek soup and this one looks delish. Pinning!

  4. I love that you used cauliflower in this soup to make it thick and creamy. And of course that bacon on top. Pinning!

  5. This soup looks wonderful, love the styling with the parsley and bacon bits off to one side!