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World’s Best KETO Cauliflower Hamburger Soup
Creamy • Cheesy • Cheeseburger Flavor • Low-Carb Comfort
This is a true keto cheeseburger-style soup made with roasted cauliflower, browned ground beef, and a rich, creamy cheese base. No flour, no starch, no sugar — and it reheats perfectly.
🛒 Ingredients (6 servings)
Protein
1½ lb ground beef (80/20)
Vegetables
1 large head cauliflower (2–2½ lb), cut into small florets
1 medium yellow onion, very finely diced
2 cloves garlic, minced
Fats & Dairy
2 tbsp butter
4 oz full-fat cream cheese, softened
1 cup heavy cream
1½ cups sharp cheddar cheese, freshly grated
½ cup Monterey Jack or Colby Jack cheese
Liquids
4 cups beef broth (low-carb, no sugar)
1 cup chicken broth
Seasonings
1 tsp Dijon mustard (no sugar)
½ tsp smoked paprika
½ tsp onion powder
¼ tsp garlic powder
¼ tsp white pepper
½ tsp kosher salt (adjust to taste)
Optional: ⅛ tsp MSG (adds umami, zero carbs)
👩🍳 Instructions
Roast the cauliflower
Preheat oven to 425°F (220°C).
Toss cauliflower with olive oil and salt. Roast 25–30 minutes until golden and deeply browned on the edges. Set aside.
Brown the beef
In a large Dutch oven over medium-high heat, brown ground beef until deeply caramelized. Do not rush this step. Remove beef and set aside, leaving fat in the pot.
Build the flavor base
Reduce heat to medium. Add butter and onion. Cook 6–8 minutes until soft and lightly golden. Add garlic and cook 30 seconds. Stir in Dijon, paprika, onion powder, garlic powder, white pepper, salt, and MSG (if using).
Deglaze and simmer
Add beef broth and chicken broth, scraping the bottom of the pot. Return beef and add roasted cauliflower. Simmer 15 minutes.
Creamy finish
Lower heat until no bubbling. Stir in cream cheese until smooth, then add heavy cream. Simmer gently 5 minutes.
Cheese melt (heat off)
Turn heat off. Gradually stir in cheddar and Monterey Jack until melted and smooth. Adjust salt to taste.
🔥 Texture Options
Leave chunky for soup
Mash ⅓ of the cauliflower for thicker “stew” texture
Lightly blend 1–2 seconds for ultra-creamy consistency
🧮 Keto Macros (per serving, 1 of 6)
Calories: ~520 kcal
Fat: ~41 g
Protein: ~32 g
Total Carbs: ~8–9 g
Fiber: ~3 g
Net Carbs: ~5–6 g
✅ Keto Notes
No flour, starch, or thickeners
No sugar or high-carb vegetables
Full-fat dairy for proper texture and satiety
Reheats clean without separating
48 Comments
Finally! A REAL cook that doesn't make me feel like an imbecile in my kitchen! He does all the "oopsies" i do! LOL! Loved it! Will try the soup too! Thanks for keeping it real!!!
I just got through making a pot of this… It smells really, really good! going to let it cool a little bit before tasting.
We made this and added Boursin cheese and it was fabulous!!! Most of what you make is a huge hit at our house!!! We’re making it again today!
Do you think this would be good with leftover hone baked ham bone and ham instead od hamburger?
Couple of things to consider.
1. Do a ground beef/spicy sausage for more depth and flavor
2. Drain your meat. You have a lot of fat with all the dairy you included.
I will have to try this one for sure!
🎉 To stop the teary eyes .. cut the top of the onion off, cut in half ,leave the end on ! Peel and chop or slice then discard the end piece ….. the end piece is what makes you tear up 😊❤ ..
Heart burn city…I am carnivore and have given up cheese….but this looks good, fer sure…. I am mostly just eating one ingredient dishes….just grilling…occasionally, once a week maybe a steamed green….made life easier. I was keto for a while.
Put garlic in Mason jar and fill with olive oil
You are fun to watch. Yummy
I'm going to try this recipe with the ground beef, I normally use hot Italian sausage with this as a mock Olive Garden Zuppa Tuscana for keto, maybe mixing the 2 would also be good. 🙂
❤
Love you Dave! 😊 I apologize for being a word person. 😢Suppose-ably,” is not a word. “Supposedly,” is correct. 🌺 I am definitely making this recipe. Thank you!
BEST SOUP EVER !!!!!!! Made it exactly as written except for the MSG. So delicious, my husband and I ate way too much.
Looks great can’t wait to try it!
I thought only green veggies grown above ground are keto… Don't think POTATOES are keto ???
Easy peasy, once a week peel some garlic cloves by shaking them in a clean glass jar with the lid on. That peels them. Separate peels from garlic store in clean glass jar in fridge. No waste and you have fresh garlic as needed.
It looks good!!!
With how gassy cauliflower usually makes people-I wouldn't want to only eat this for a week either!🤣
🤣🤣🤣🤣The garlic being launched across the room is priceless! I'm one video & 3:58 into the 2nd & now I'm hooked for life! Keep being real, my dude! It's awesome!
Well at least you're only getting it on your apron-I was cooking today & had flour all over me!🤣 I love that apron btw-where can I get them? I hate most aprons b/c grease & liquids just go right through to your clothes.
Your presentation is hilarious with mistakes and all!!
Difficult cauliflower, exploding garlic and over heated oven pans!
Enjoy a laugh while learning the recipe – thanks – very fun indeed! 😂
Hhmmm, a ? You have tasted a fart ?😂😂😂😂😂
Bang the cauliflower stem down on the counter or floor. The stem will come out all in one.
Dave I made this soup last night and I must say this soup is phenomenal thank you so much you are my new favorite. ❤
MSG? Bad move.
I made this and having leftovers now for lunch! I added some chopped green chilis (medium heat) and it really ramped up the flavor…..
I think MSG is better than salt.
I used bone broth and the flavor was dull
Have you considered changing the salt that you use? Bleached and aluminum added.
Came for the recipe. Staying for the TV references that speak to my soul.
Dave Thanks for this. You are so fun and hilarious. Love watching your channel It’s a great recipe. I did make some changes that I thought I might share. It works to use all chicken broth, and then you can add beef bullion if you don’t have beef broth. It would still be fine with just chicken broth. You get a lot Beef flavor from the hamburger.
I added vegetables for roasting. Some cabbage and green pepper and onion. For flavor and richness I added extra cream, extra smoked paprika, garlic, a bit of cayenne pepper and extra black pepper. Salt to taste and added a couple teaspoons worth of bacon grease which I keep in a container on my stove. Good old bacon grease is a wonderful secret weapon.
I don’t like overly cheesy broccoli or cauliflower soup, so I only added about a half a cup of shredded cheese. You can add cheese at the end when you serve and that’s nice as well.
It was a bit too runny and rather than trying to emulsify the cauliflower, I added 2 tablespoons of flour, mixed in cold water and added that at the end to the soup after it was all done and heated through. 2 tablespoons does not add a ton of carbs per serving. And the thickness is very effective.
I absolutely HATE cauliflower!!!!
Love the videos! Word of caution swap that olive oil out for Avocado Oil when baking or frying anything over 350, maybe even get away with 375 degrees. High temps kill all the healthy benefits of using olive oil. Keep up the videos brother I made a list, So after work I am swinging by the grocery to grab these ingredients, cheers!
Tasty Brown Bits… lol
If you put a wet rag next to your cutting board and use sharp knives, your eyes won’t water
I am only 5 minutes in to this video and I appreciate every single real thing about this video!!! 😂 love it, now a follower. And the Doug Heffernon reference- priceless
No sugar added broth? I assume you mean salt 11:40 ?? I am really disturbed if there is broth with sugar!
Made this tonight, really good!
Hey some broccoli could be good too ❤
Try wearing some safety wrap glasses when peeling and chopping onions, 100% stops your eyes from crying…… I always leave them in the kitchen.
To avoid crying you cut a cold onion out the refrigerator . You don’t need msg and don’t need both high sodium beef broth and chicken broth either.
if you added onion and garlic powder. I am not a fan of adding cream cheese to my recipes when using sour cream, cheese or whipping cream just too much to me.
Here are The ingredients for the KETO Cauliflower Hamburger Soup are (0:50):
Protein:
• 1½ lb (0.68 kg) ground beef (80/20) (6:23)
Vegetables:
• 1 large head cauliflower (2–2½ lb / 0.9-1.1 kg), cut into small florets (1:09)
• 1 medium yellow onion, very finely diced (4:53)
• 2 cloves garlic, minced (3:44)
Fats & Dairy:
• 2 tbsp butter (9:40)
• 4 oz (113 g) full-fat cream cheese, softened (13:19) optional
• 1 cup heavy cream (13:23)
• 1½ cups sharp cheddar cheese, freshly grated (13:36)
• ½ cup Monterey Jack or Colby Jack cheese (14:31)
Liquids: /
• 4 cups beef broth (low-carb, no sugar) (11:11)
• 1 cup chicken broth (11:28)
( to lower sodium use 2 cups of broth and 3 cups water or skip the broth and use 5 cups water )
Seasonings:
• 1 tsp Dijon mustard (no sugar) (10:40)
• ½ tsp smoked paprika (5:36)
• ½ tsp onion powder (5:42)
• ¼ tsp garlic powder (5:45)
• ¼ tsp white pepper (5:49)
• ½ tsp kosher salt (adjust to taste) (2:48, 6:10)
1/2 tsp parsley
1 bay leaf
Hello Dave, this recipe is amazing. I prepared it last night and it is very delicious. Thank you for sharing it with us. Best regards and continue your great work.
Why would you call minced meat 'hamburger'? You will not hear that in RSA. A hamburger is a meat patty in between a hamburger roll dressing it with slice of tomatoe, lettuce, cheese and a sauce of your choice. Dig in.😀😀
It’s pretty good.
Onionians! Loved King of Queens. I wish they had made more episodes. Plan to try your recipe just with some little tweaks – I am on a low carb diet but not high fat. Thanks for your recipe!
I concur. A delicious and healthy heart warming recipe. You can add a tube of tomato paste in as well if you wanted to go the whole cheeseburger vibe. Dave, you are the perfect amount of you. Never change mate.
I made this today!! With a few variations..i used a full 2 lbs of ground beef for some extra meatiness, and i also used 2 heads of cf. I wouldnt dream of adding msg, so i added a tsp of Better Than Boullion vegetable base and a parm/garlic seasoning for added flavor. I used cheddar and parmesan. Then I blended with emulsion blender before adding the beef back in. Holy mackrel, delicious! Its next level deliciousness! 🎉❤
Looks great 😳❤