There’s just something magical about a hot bowl of taco soup, especially when it's rich, cheesy, and still fits into your low-carb lifestyle. This cheesy low-carb taco soup with cauliflower is the ultimate answer to your cravings for comfort food without wrecking your macros. Loaded with seasoned ground beef, tender cauliflower florets, and plenty of melty cheese, this soup brings all the taco night flavors to your bowl—with none of the carbs. It's hearty, creamy, and perfect for weeknight dinners or weekend meal prep. Best part? It’s one of those low carb crockpot meals that basically makes itself.
Whether you’re deep into keto, trying to cut back on carbs, or just love a delicious and satisfying bowl of taco soup, this recipe hits all the right notes.
Creamy Cheesy Low-Carb Taco Soup with Cauliflower
Prep Time 15 minutes mins
Cook Time 4 hours hrs
Total Time 4 hours hrs 15 minutes mins
Course Main Course
Cuisine American, Tex-Mex
Servings 6 generous bowls
Crockpot/Slow Cooker A standard 6-quart crockpot works perfectly for this recipe. If you're using a smaller model, reduce the ingredients slightly or plan for leftovers.
Skillet For browning the ground beef and sautéing the onions and garlic before transferring to the crockpot.
Cutting board & knife To chop cauliflower and dice onions—your prep tools.
Cheese Grater For freshly shredded cheese, which melts better and avoids anti-caking agents found in pre-shredded cheese.
Soup Base
- 1 tablespoon olive oil
- 1 pound ground beef 80/20 is ideal for flavor and fat
- 1 small yellow onion diced
- 3 cloves garlic minced
- 1 10 oz can diced tomatoes with green chilies (like Rotel)
- 1 8 oz package cream cheese, softened
- 1/2 cup heavy whipping cream
- 4 cups beef broth low sodium preferred
- 2 cups cauliflower florets chopped into bite-size pieces
- 1 1/2 cups shredded cheddar cheese
- 1/2 cup shredded Monterey Jack cheese
Seasonings
- 2 tablespoons taco seasoning homemade or low-carb store-bought
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon cayenne pepper optional for extra heat
- Salt and black pepper to taste
Garnishes (Optional but Recommended)
- Sour cream
- Sliced avocado
- Chopped cilantro
- Sliced jalapeños
- Lime wedges
Step 1: Sauté the Aromatics
In a skillet over medium heat, add olive oil. Once hot, add diced onion and sauté for 3-4 minutes until translucent. Add minced garlic and stir for another 30 seconds.
Step 2: Brown the Beef
Add ground beef to the skillet. Break it up with a spatula and cook until fully browned. Drain excess grease if necessary, then stir in taco seasoning, smoked paprika, cayenne, salt, and pepper.
Step 3: Assemble in the Crockpot
Transfer the cooked beef mixture to the crockpot. Add the diced tomatoes with green chilies, beef broth, chopped cauliflower, and cream cheese (cut into chunks). Stir lightly to distribute.
Step 4: Cook Low and Slow
Cover and cook on low for 4 hours or high for 2 hours, until the cauliflower is tender and the cream cheese is fully melted into the broth.
Step 5: Add Dairy Goodness
About 15 minutes before serving, stir in the heavy cream, shredded cheddar, and Monterey Jack cheese. Stir until the cheese is melted and the soup is creamy.
Step 6: Serve and Garnish
Ladle the soup into bowls and top with your favorite garnishes like sour cream, avocado, jalapeños, or a squeeze of lime.
Perfect Pairings
This cheesy keto taco soup is super satisfying on its own, but here are a few ideas to round out your meal:
- Keto Tortilla Chips: Serve with a handful of low-carb tortilla chips or cheese crisps for scooping.
- Side Salad: A crisp romaine salad with avocado and lime vinaigrette pairs wonderfully with the richness of the soup.
- Low Carb Tacos: Make it a full taco night with low carb tacos filled with grilled chicken or shrimp on lettuce wraps.
- Cauliflower Rice: Spoon the soup over a small bed of cauliflower rice for even more bulk and veggie goodness.
- Cloud Bread: If you’re craving something bready, soft and fluffy cloud bread is a great keto-friendly side.
FAQs
1. Can I use ground chicken or turkey instead of beef?
Absolutely. While this recipe is written as a keto taco soup ground beef version for maximum flavor, ground chicken or turkey are great leaner alternatives. You might want to increase the fat slightly (via olive oil or more cheese) to balance the richness.
2. Can I make this into a keto chicken taco soup?
Yes, just swap the ground beef for shredded or diced cooked chicken (thighs work best for flavor). Add the chicken in Step 3 instead of beef. It’s a delicious variation and feels like a whole new soup.
3. Is cauliflower really necessary?
Cauliflower adds bulk and body to the soup, replacing beans and corn found in traditional taco soups. It's a classic ingredient in low carb soups and stews. You can skip it, but the texture and filling factor will be different.
4. Can I freeze leftovers?
Yes! This soup freezes very well, especially if you let it cool completely and portion it into freezer-safe containers. It reheats beautifully on the stovetop or microwave—ideal for low carb crock pot recipes batch cooking.
5. Is this soup high in protein?
Yes, thanks to the beef, cheese, and cream, this is a high protein taco soup. Each serving is packed with protein and healthy fats to keep you full and satisfied for hours.
