Keto Cauliflower and Courgette Soup: Creamy and Chunky

A low‑carb, keto-friendly, creamy yet chunky cauliflower and courgette soup that’s full of flavor — and it doesn’t require a blender or a soup maker.

When you’re living or travelling on a narrowboat, kitchen space and power can be limited. That often means relying on simple pans and basic tools rather than electric appliances. A hot flask of soup makes an excellent lunch while locking, cruising, or mooring for the day — and this cauliflower and courgette soup is ideal for that. It’s quick to make, yields about four portions, and reheats well for another meal the next day.

I wrote this recipe after a week of narrowboating. We teamed up with other boaters to work through staircase locks, which speeds things up but also means you need food that’s easy to grab and go. If you’re solo on the boat and not prepared, you can find yourself hungry and out of options — so having a batch of this soup in a flask is a lifesaver.

Easy Cauliflower Soup — No Blender Needed

This soup is designed to be cooked on a single hob without any extra gadgets. All you need is a chopping board, a knife, a large saucepan and a steady heat source. The texture is creamy from the cheese and cream, but still chunky from the cauliflower and courgette, giving you a satisfying mouthfeel without the fuss of blending.

Is This a Healthy Cauliflower and Zucchini Soup?

“Healthy” can mean different things depending on your goals. This version is low in carbohydrates and higher in fat and protein, making it suitable for people following a keto or low‑carb diet. If you prefer a lower‑fat option, you can reduce the cream or replace it with a lower‑fat alternative, and use less cheese. Personally, I follow a keto-style diet and find recipes like this fit well with that approach.

How to Make Cauliflower and Courgette Soup (Keto, Creamy & Chunky)

Yield: 4 servings

Cauliflower and Courgette Soup (Keto, Creamy & Chunky)

A simple, low‑carb cauliflower and courgette soup that’s creamy and chunky. Perfect for a narrowboat kitchen or any small galley — no blender required.

Prep Time
10 minutes

Cook Time
20 minutes

Total Time
30 minutes

Ingredients

• 1 tablespoon olive oil
• 1 head of cauliflower, chopped into florets
• 1 onion, diced
• 1 courgette (zucchini), diced
• 1 tablespoon dried oregano
• Salt and black pepper, to taste
• 700 ml water (about 3 cups)
• 2 vegetable stock cubes
• 200 ml double cream (¾ cup)
• 150 g cheddar cheese, grated

Instructions

1. Heat the olive oil in a large saucepan over medium heat. Add the diced onion and sauté until translucent and soft, about 4–5 minutes.
2. Add the diced courgette and cauliflower florets. Sprinkle in the oregano, season with salt and pepper, and fry gently for about 5 minutes to begin softening the vegetables.
3. Pour in the water and crumble in the vegetable stock cubes. Bring to a simmer, then reduce the heat and cook for 15–20 minutes, until the cauliflower and courgette are tender but still hold some shape.
4. Remove the pan from the heat and stir in the double cream and grated cheddar until the cheese has melted and the soup is creamy. Adjust seasoning to taste.
5. Serve hot, garnished with a little extra grated cheese or a sprinkle of black pepper. This soup is best enjoyed warm and keeps well in the fridge for 2–3 days.

Nutrition Information:

Yield: 4
Serving Size: 1

Amount per serving (approximate):

• Calories: 382
• Total fat: 34 g
• Saturated fat: 19 g
• Carbohydrates: 9 g
• Protein: 11 g
• Sodium: 747 mg

Please note, all nutritional values are approximate.

Tips, Variations and Storage

• Make ahead: This soup stores well. Cool completely, transfer to airtight containers, and refrigerate for up to 3 days. Reheat gently on the hob or in a thermos flask for a hot take-away portion.
• Keep it chunky: The recipe is intentionally chunky. If you prefer a smooth texture, pulse briefly in a blender, but for narrowboat cooking you can simply mash a few florets against the side of the pan for a creamier mouthfeel without electrical appliances.
• Lower fat option: Use half the cream or substitute with a light cooking cream or plain Greek yogurt stirred in off the heat.
• Add protein: Stir in cooked shredded chicken, bacon bits, or a can of drained tuna to increase protein content and turn the soup into a heartier meal.
• Herbs & spice: Swap oregano for thyme, rosemary or a pinch of nutmeg to vary the flavour.
• Freezing: The soup can be frozen, but cream may separate on thawing. If planning to freeze, leave out the cream and add it when reheating.

More Cauliflower Recipes You Might Like

• Aubergine and cauliflower curry (vegan)
• Slimming World cauliflower cheese without butter
• Roasted cheesy cauliflower
• Greek‑style cauliflower with cumin and lemon soup
• Curried cauliflower soup (Syn Free)
• Tuna and cauliflower slow‑cooker curry