if you want all that burger-y, cheesy, comfort food flavor but none of the carbs messing with your macros, this keto hamburger soup is basically a win you can eat with a spoon. creamy. loaded. satisfying in a way that doesn’t make you miss the potatoes at all.
one pot. stays under 10g net carbs per bowl. tastes like you cheated but you didn’t.
why you’ll love it
- big burger flavor in every spoonful
- thick and rich without any flour or starchy nonsense
- easy to meal prep and actually gets better sitting in the fridge
- fills you up. like, actually keeps you full for hours
- hits that cheeseburger craving without kicking you out of ketosis
what you’ll need at a glance
- ground beef, the fattier the better. 80/20 is your friend here
- cauliflower florets instead of potatoes. they go soft and soak up all the flavor
- onion, celery, garlic. keep the carbs low by going light on onion if you’re strict
- beef broth, heavy cream, cream cheese for that silky base
- sharp cheddar. block cheese, not bagged. melts way better
- mustard and a little worcestershire. tiny amounts but they make it taste like a real burger
pro tips for the best keto pot
brown your beef hard. you want those crispy brown bits stuck to the bottom. deglaze with broth and scrape them up, that’s where the flavor lives
add cream cheese in chunks while the soup is hot. let it melt in slowly, stir until smooth
taste before you serve. cauliflower drinks salt like crazy so you’ll probably need more than you think
don’t boil it after the cheese goes in. low heat or it can split and get grainy
choose your path: variations
dairy free keto
swap heavy cream for full fat coconut milk. use nutritional yeast or a dairy free cheddar. still creamy, still good
extra bacon everything
cook bacon first, crumble it, toss it back in at the end. use the bacon fat to brown your beef. top each bowl with more bacon because why not
spicy kick
diced jalapeño goes in with the onions. use pepper jack for half the cheddar. finish with a few dashes of hot sauce
loaded burger style
stir in diced pickles and a handful of shredded lettuce right before serving. sounds weird, tastes like a big mac in a bowl
vegetarian keto (if that’s your thing)
plant based crumbles, veggie broth, smoked paprika for depth. use your favorite keto friendly cheese
slow cooker version
brown bacon and beef on the stove first. dump everything except dairy into the crock. cook on low 6 to 8 hours or high 3 to 4 until cauliflower is tender.
stir in cream cheese and heavy cream during the last 20 minutes. add cheddar by handfuls, stir til melted. keep on warm to serve.
instant pot version
sauté bacon, then beef and onions right in the pot using the sauté function. add cauliflower, broth, seasonings.
pressure cook 3 minutes. quick release carefully. switch back to sauté on low. stir in cream cheese, heavy cream, then cheddar until everything is smooth and melted. done.
thickeners that work for keto
- xanthan gum. just a tiny pinch, like 1/4 teaspoon, whisked in at the end
- cream cheese does most of the work here
- mash some of the cooked cauliflower right in the pot for natural body
- extra shredded cheese. it melts in and thickens as it cools
toppings that make it wow
crispy bacon crumbs, diced dill pickles, extra sharp cheddar, sliced green onions, diced tomato (watch carbs), sour cream, a tiny drizzle of sugar free ketchup or mustard, everything bagel seasoning, cracked black pepper
what to serve with it
keto garlic bread made with almond flour, simple side salad with ranch or blue cheese, roasted broccoli or brussels sprouts, pork rinds for dipping if you’re feeling it, chaffle on the side
storage and reheating
cool completely and refrigerate up to 4 days. it thickens up in the fridge which is actually kinda nice. warm gently on the stove or microwave, add a splash of broth or cream to loosen if needed.
freezes ok for 2 to 3 months. texture of cauliflower gets a little softer but flavor is still solid.
make ahead
this soup is legit better the next day. the flavors get deeper. you can cook it fully, chill, and reheat before dinner.
or prep pieces ahead. brown meat. chop veggies. grate cheese. store separately. fast assembly when you’re ready.
common mistakes to avoid
boiling after dairy goes in. keep the heat low or your soup will break
not draining the beef fat. some fat is good, but too much makes it greasy
overcooking cauliflower. you want it tender, not mushy mush
dumping all the cheese at once. add it in handfuls and stir each one in completely before adding more
faq quick hits
can i use turkey?
yeah but it’s leaner so add extra fat. cook bacon first and use that fat, or add a pat of butter
no cauliflower tonight?
zucchini works. radishes too, they taste like potatoes when cooked. turnips if you have them
can i make it lighter?
use half and half instead of heavy cream. cut back on cream cheese a bit. it’ll be thinner but still good
can i double it?
totally. just use a bigger pot and give the cauliflower a few extra minutes to get tender
handy substitutions
broth
beef broth gives the most burger taste. chicken broth works but is lighter. bone broth adds extra protein and richness
cheese
sharp cheddar is classic. pepper jack for heat. american or velveeta melt ultra smooth if you don’t mind processed cheese
cauliflower
frozen works fine. no need to thaw, just toss it in frozen and add a couple extra minutes
aromatics
onion powder and garlic powder can sub in when fresh isn’t happening. use about 1 teaspoon of each
timing and sizing
- active time about 20 minutes
- total time about 30 to 35 minutes stovetop
- serves 6 to 8 as a hearty bowl
- scale down by half for smaller batch
macros per serving (approximate)
based on 8 servings with 80/20 beef, full fat dairy, 2 cups cheddar:
- calories: around 380 to 420
- fat: 30 to 35g
- protein: 22 to 26g
- net carbs: 6 to 9g (depending on how much onion you use)
want lower carbs? skip onion entirely or use just a tablespoon. want higher fat? add more cheese or a pat of butter at the end.
chef-y little finishes
splash of pickle juice right at the end brightens everything up. a pat of butter swirled in before serving makes it glossy and stupid rich. taste one more time, add pepper if it needs it. done.
Keto Hamburger Soup
Equipment
- Large Dutch oven or heavy soup pot
- Wooden spoon or spatula
- Ladle for serving
- Box grater (for shredding cheese from
Ingredients
- 6 strips bacon chopped extra fat is good here
- 1.5 lb ground beef 80/20 is perfect for keto
- 3 Tbsp butter divided
- ¼ medium onion chopped small keep carbs low
- 2 ribs celery chopped
- 3 cloves garlic minced
- 4 cups beef broth for deeper burger flavor
- 1 lb cauliflower florets fresh or frozen chopped small
- 1 Tbsp yellow mustard
- 4 oz cream cheese cut into chunks
- 1 cup heavy cream
- 2.5 cups shredded sharp cheddar cheese about 10 oz freshly grated
- 1 Tbsp lemon juice or pickle juice
- 1 tsp worcestershire sauce optional but adds depth
- Salt and black pepper to taste
- ¼ tsp xanthan gum optional for extra thickness
Instructions
- Cook the Bacon: In a large Dutch oven, cook chopped bacon over medium heat until crispy, about 6 to 7 minutes. Remove with a slotted spoon and set aside. leave all that bacon fat in the pot, you’re gonna use it.
- Brown the Beef: Add ground beef to the bacon fat and cook until deeply browned, 5 to 6 minutes. don’t drain it unless there’s a crazy amount pooling. you want some of that fat for flavor and keto macros. Remove beef and set aside.
- Sauté Aromatics: Add 1 Tbsp butter to the pot if it looks dry. Sauté onion and celery for about 4 minutes until soft. Stir in garlic and cook 30 seconds more until fragrant.
- Add Broth & Cauliflower: Pour in beef broth and scrape up all those brown bits from the bottom of the pot. Add cauliflower florets, mustard, worcestershire if using, and cooked beef. Bring to a boil, then reduce heat to medium-low. Simmer partially covered for 10 to 12 minutes until cauliflower is fork-tender but not falling apart.
- Thicken with Cream Cheese: Lower heat to low. Add cream cheese chunks and stir until completely melted and smooth, about 2 minutes.
- Finish Creamy Base: Stir in heavy cream. if you want it extra thick, sprinkle xanthan gum over the soup while stirring constantly. Let it sit for a minute to thicken up.
- Melt the Cheddar: Add shredded cheddar by handfuls, stirring until each handful melts completely before adding more. do not let it boil or the cheese will get grainy and weird.
- Final Touch: Stir in lemon juice or pickle juice. it brightens everything. Season generously with salt and pepper. taste it. probably needs more salt than you think. Serve hot, topped with crispy bacon, extra cheese, and whatever toppings you’re feeling.
Notes
- dairy free keto: replace heavy cream with full-fat coconut milk. swap cream cheese for cashew cream cheese. use dairy free cheddar or nutritional yeast for cheesy flavor.
- extra loaded: stir in diced pickles and shredded lettuce right before serving. top with diced tomatoes (watch carbs), sour cream, and everything bagel seasoning.
- spicy version: add diced jalapeño with the onion. use pepper jack for half the cheddar. finish with hot sauce.
- slow cooker: brown bacon and beef on the stove first. add everything except cream cheese, heavy cream, and cheddar to crockpot. cook 6 to 8 hours on low or 3 to 4 hours on high. stir in cream cheese and heavy cream during last 30 minutes, then add cheddar by handfuls until melted.
- instant pot: use sauté mode for bacon, beef, and veggies. add broth, cauliflower, mustard, worcestershire. pressure cook 3 minutes. quick release carefully. switch to sauté on low, stir in cream cheese, heavy cream, then cheddar until smooth.
- storage: refrigerate up to 4 days in an airtight container. it thickens as it sits which is actually kinda nice. reheat gently on stove or microwave, add a splash of broth or cream to loosen if needed. freezes up to 3 months, texture of cauliflower softens slightly but flavor stays solid.
Davin is a jack-of-all-trades but has professional training and experience in various home and garden subjects. He leans on other experts when needed and edits and fact-checks all articles. Also an aspiring cook we he researches and tries all kinds of different food recipes and shares what works best.