Cauliflower and Fennel Soup is a delicious and easy meal that can be ready in just 30 minutes. It’s a creamy, low carb and dairy-free meal that comes with a crispy bacon topping. How good is that?

White cauliflower and fennel soup i

Did you know that cauliflower is the perfect low carb, non-dairy thickener for really any blended vegetable soup? This soup also has amazing flavor thanks to the addition of fresh fennel and fresh rosemary which, when combined, makes for a wonderful balance of flavors.

By the way, this soup is only 7 grams net carbs per serving if you’re eating keto. If you’re counting calories, it’s 262 calories per serving.

A spoonful of cauliflower and fennel soup with bacon

Note: The net carbs per serving does not include the optional Parmesan crisps.

What’s the best ways to use fennel?

Using it in soup is my favorite, but I have also used it in Baked Fennel and Apple with Breadcrumbs. I also love it mixed with potatoes and roasted with lamb and chopped up with Easy Mushroom, Fennel & Sage Pasta.

Wondering what those funny round things are in the picture below? They are Parmesan crisps, what the Italians call “frico” that are like a Parmesan wafer. I’ve been making them for years and they could not be easier. I love to snack on them, dip them in soups or use them as a low carb cracker.

A Parmesan crisp on the side of a bowl of soup

How to make Parmesan crisps:

Add a small pile of grated Parmesan cheese to a pan over medium low heat. When melted and bubbly, use a thin spatula to remove (it will be soft) and allow to cool on a board and it will crisp up quickly. It’s that easy!

The use of dairy in soups

I don’t use a lot of dairy in my blended soups because the vegetables typically do the thickening for you. My Mushroom Soup is actually thickened with cashews which makes it so thick and creamy. And even Dairy-Free Creamy Butternut Squash does not need dairy.

Yield: 4

Cauliflower and Fennel Soup

Creamy yet dairy free cauliflower and fennel soup in a black bowl topped with bacon crumbles

A blended cauliflower and fennel soup that is served with chopped bacon.

Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes


  • 2 tablespoons olive oil
  • 3 cups (293 grams) fresh fennel, chopped
  • 1 cup (120 grams) yellow onion, chopped
  • 2 garlic cloves, chopped
  • ½ teaspoon salt
  • Small pinch ground black pepper
  • ½ teaspoon fresh rosemary, chopped
  • 1 large/5 1/2 cups/18 ounces (530 grams) of cauliflower, chopped
  • 3 cups (708 ml) chicken stock
  • Cooked crispy bacon, chopped


  1. To a large saucepan, add 2 tablespoons oil over medium heat. Add the fennel and onion. Cook, stirring until the onions start to soften, about 8-10 minutes. Add the garlic, salt, pepper and rosemary then cook for 1 minute. Add the cauliflower and chicken stock and bring to a simmer for 10 minutes.
  2. Turn off the heat and use an immersion blender or transfer to a blender in batches and blend until smooth. If it’s too thick, add a little stock or water.
  3. Serve topped with chopped bacon.

Nutrition Information



Serving Size


Amount Per Serving Calories 262Total Fat 13gSaturated Fat 3gTrans Fat 0gUnsaturated Fat 10gCholesterol 14mgSodium 735mgCarbohydrates 26gFiber 8gSugar 12gProtein 13g

This nutrition calculation is provided by Nutronix that is only a guideline and not intended for any particular diet.