Low-Carb “Potato” Leek Soup with Cauliflower

This low-carb vegan potato leek soup uses cauliflower instead of potatoes for a creamy, cozy, keto-friendly version of the classic soup.

I don’t know why, but I’ve really been craving potato leek soup lately. I know, it’s a really strange craving to have, but I impulse bought a leek last week, and have been deciding what to do with it for days. I need a hobby. Anyway, this leek obsession got me thinking that I should probably try to make a low carb potato leek soup, and see if that satisfied the craving.

Good news, it did. I wanted to make this recipe fairly simple, because it kind of bums me out when I’m all excited to make something, and realize I don’t have a lot of the ingredients. So, this is a combo of some pantry staples, and a leek. I’m assuming you have a leek if you’re looking up how to make potato leek soup.

I’m so tempted to say that this soup is my favorite, but I feel like I say that about everything. Regardless, this soup is for sure in my top five. It’s creamy and filling, and it’s the perfect way to warm up on a chilly day. This is also pretty simple recipe to execute, so if you’re at beginner level – it’s for you!

Why Use Cauliflower Instead of Potatoes?

Traditional potato leek soup is usually too high in carbs for keto because of the potatoes. Riced cauliflower gives this soup a similar creamy texture while keeping the net carbs much lower. The leek, garlic, herbs, and coconut milk help create the cozy flavor of classic potato leek soup without the starch.

If you’re planning a cozy vegan keto meal, this soup pairs nicely with Vegan Keto Rolls, Low Carb Vegan Sandwich Bread, or another soup like Dairy-Free Low Carb Creamy Broccoli Soup or Vegan Keto Butternut Squash Soup. You can also find more ideas in Easy Vegan Keto Dinner Recipes.

Notes on Making Low Carb “Potato” Leek Soup

• To store: refrigerate in an airtight container for up to 4 days, or freeze up to a month.
• To reheat: Warm in a covered saucepan over medium-low heat, until the desired temperature is reached.
• Make It A Meal: Top with a serving of Tempeh Bacon and dairy-free “cheddar” – it’s like a baked potato, but in soup form!
• This recipe happens to be vegan because I’ve used coconut oil and coconut milk in lieu of butter and heavy cream. However, if you’d really like to use butter and heavy cream, go right ahead!
• This soup really doesn’t taste at all like coconut, for those of you who are worried.
• You’ve probably noticed a lack of salt in the ingredients. This is because vegetable stock is incredibly salty, and you might want to hold off on adding salt until you’ve reached the dinner table.
• I actually opted to use Better Than Bouillon in place of vegetable stock, because it’s more convenient and I don’t use stock enough to keep a thing of it around.
• An immersion blender will be your best friend with this recipe, but you can use a regular blender, so long as it’s heat-safe.
• If you don’t have Herbes de Provence, you could use a poultry seasoning blend, or your preferred seasoning blend (like this one from Bragg’s).
• You can also make your own Herbes de Provence blend by mixing up any of the following: thyme, rosemary, marjoram, oregano, savory, basil, fennel seed and lavender.
• While I strive to provide accurate nutrition information, there are variations across brands and types of ingredients. So, if you’re using other brands than those mentioned, your macros may be different. All nutrition info is calculated from the USDA values for each ingredient, unless a brand is specifically mentioned (or no generic listing is available), and are for information purposes only! 
• Net carbs for this recipe, 8.9g total carbs – 1.6g fiber = 7.3g net carbs

Low Carb “Potato” Leek Soup

Print Recipe

Course dinner, Lunch, Soup

Cuisine American

Keyword keto vegan, vegan keto, vegan low carb

Prep Time 10 minutes mins

Cook Time 25 minutes mins

Calories 128

Equipment

• immersion blender

Ingredients

• 1 medium leek
• 1 tbsp coconut oil or olive oil
• 2 -3 cloves garlic, minced
• 12 oz riced cauliflower 340g, or about 3 cups
• 2 1/2 cups of vegetable stock or broth 600ml
• 1/2 cup full fat coconut milk (120ml)
• 1 tsp herbs de Provence
• 1 bay leaf
• 1/4 tsp cracked pepper plus extra, for garnish
• 2 tbsp sliced chives for garnish

Instructions

• Prep the leek by slicing off the leafy part and the root; quarter the remaining stalk lengthwise. Rinse off the leek (they're usually really sandy) and slice it crosswise.
• Heat the oil in a heavy soup pot or Dutch oven over medium heat. Add the leek and cook for about 5 minutes, until the leek has softened. Stir in the garlic and cook for another minute.
• Add the riced cauliflower, broth, coconut milk, herbes de Provence, bay leaf and pepper and stir to combine. Cover and cook another 20 minutes, stirring occasionally, until the cauliflower has completely softened.
• Remove the bay leaf and blend the soup with an immersion blender until smooth. Alternatively, carefully pour the soup into a blender and blend until smooth.
• Divide the soup among four bowls, and garnish with chives and pepper.

Notes

To calculate net carbs – subtract the grams of fiber, allulose and sugar alcohols (if applicable) from the total grams of carbohydrates in the recipe. 

For this recipe, 8.9g total carbs – 1.6g fiber = 7.3g net carbs

Nutrition

Serving: 0.25recipe | Calories: 128kcal | Carbohydrates: 8.9g | Protein: 2.4g | Fat: 9.2g | Fiber: 1.6g

Low-Carb Potato Leek Soup FAQ

Is potato leek soup keto-friendly?

Traditional potato leek soup is usually not keto-friendly because potatoes are high in carbs. This version uses cauliflower instead of potatoes to make it lower in net carbs.

What can I use instead of potatoes in potato leek soup?

Riced cauliflower is a great low-carb substitute because it blends into a creamy texture and has a mild flavor.

How many net carbs are in this low-carb potato leek soup?

This recipe has approximately 7.3g net carbs per serving.

Can I freeze low-carb potato leek soup?

Yes. Store it in an airtight container and freeze for up to a month.