Thursday, September 22, 2011

Low Carb Loaded Baked Potato Soup... with No Potatoes!

Here's a recipe you are going to LOVE if you are trying to watch your carbs or increase your intake of non-starchy veggies! This Loaded 'Baked Potato' Soup is made from cauliflower instead of potatoes, but it's really hard to tell! It is creamy and smooth, rich tasting and delicious while being good for you, too! I got this recipe from Sandy's Kitchen, and tweaked it slightly. It is *very* easy to make, even for inexperienced cooks, and really hit the spot for me (I am sick today).

Low Carb Loaded Baked Potato Soup

Put 1 1/2 cups of chopped fresh cauliflower in a small pot with 1 cup of chicken broth. Bring to a boil, cover, and simmer for 15 minutes (you can use frozen cauliflower; just cook until very soft). Remove from heat and add 3 wedges of Garlic Herb Laughing Cow Light cheese and a few shakes of black pepper. Use a stick blender to puree until smooth, or cool to warm and puree in the regular blender. Pour into a large bowl and top with 1 Tbsp sliced green onions, 2 Tbsp 2% reduced fat sharp cheddar, and 1 tsp bacon bits.

low carb loaded baked potato soup recipe with cauliflower

This is sooo yummy. You can also make substitutions if you like; instead of green onions, you can use fresh chives, and instead of Laughing Cow cheese you can use regular or light cream cheese plus some garlic powder. On Medifast, this whole recipe equals your entire Green serving for the day, 1/8 of your Lean, and about 1.25 condiments as well as 1.5 fats. The bacon bits are not technically on plan but only contain something like 10 calories, so you decide! For those who count calories or carbs, here is the nutritional breakdown for this recipe, including the toppings:

214 calories
9 g fat
12 g carbs
5 g fiber
15 g protein
and 139% of your RDA of vitamin C!

This is going into the regular rotation. It is that good. Enjoy!


Anonymous said...

this looks SO good! I love potato soup but don't make it because I can't eat it.I will be making this soon.Thanks for sharing!!


Floriana said...

Looks really yummy. Get well soon, Lyn.

Deb Willbefree said...

I am absolutely going to make this! Deb

Anonymous said...

I took a leaf from your book and used cauliflower in place of rice in a risotto (I caramelize the onions and garlic first, toss in a teeny bit of white wine, some water, cook until tender, stir in a handful of asiago and chopped black olives). It was delicious!


Anonymous said...

You're such a creative cook! Maybe you should publish a book - I hardly ever cook, so I'm in awe of those who do and make it seem so easy!


Amanda said...

I LOVE using cauliflower in place of potatoes and have been making "faux mash" for a while now, but hadn't thought about soup (d'oh!). This looks beyond delicious. I'm definitely trying it!

Bring Pretty Back said...

This looks DELISH! I need some healthy fall comfort food recipes~
Thanks for sharing,
Have a pretty day!

debby said...

I love mashed cauliflower, so this looks extra good to me!

als said...

Looks great -I'll definitely be giving this a try! Thanks for sharing this!

Erika said...

Wow that looks delicious! And perfect now that chilly weather is coming. Thanks for posting your recipes, Lyn! They are always so creative. Even for someone not doing low-carb, I think it's always good to switch it up :-)

Theresa said...

I'm making this! Feel better soon Lyn

Forty Pound Sack said...

Sounds fab! Can't wait to try this. Hope you're feeling better today ~

AngryPorkchop said...

Now this does look good! I've never really given cauliflower a chance but I'm trying this for sure!

ALF said...

Made it, it's quite good. I chopped half a head of cauliflower and used a can of chicken broth (14 ounces). My store was out of the laughing cow, so I used an equivalent amount of allouttte garlic and herb spread. I have two servings of it, will be taking it to work for lunch.

Anonymous said...

This looks great. I will have to try it. I did something like this for clam chowder that is low carb. Thanks

Teri Law said...

I thought we could only have 1/2 cup of cauliflower, and only 1/2 cup of any cooked vegetable. And no cheese, etc. I think it looks good, but I don't think it counts as a full 1 1/2 green.

Lyn said...


On Medifast 5 & 1, we get 3 servings of veggies. Each serving of cooked cauliflower is 1/2 cup. Check your program materials or the Medifast site; you don't want to short yourself on your veggies! Also, see the Meatless Lean list for approved choices such as low fat cheeses, soy burgers, Egg Beaters, etc. It is also on the Medifast site or you can find a link to it on my Medifast Tips page.

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