Cauliflower garlic soup with pureed on side

High Protein Cauliflower Garlic Soup

If you are looking for a no fuss soup than this high protein cauliflower garlic soup is perfect to have after bariatric surgery.

You can prepare this soup within 20 minutes and it tastes great as leftovers. It can be divided up into individual containers throughout the week so they are easy to “grab and go.”

I added nutritional yeast to this soup to boost the vitamin B content. Nutritional yeast gives it a cheesy flavor and is full of “good for you” vitamins. Since this soup does not use dairy milk or cheese as a base it could work well for those of you that avoid dairy. However, I still used a whey protein isolate to boost the protein content so it is not considered a vegan soup. But if you have your own vegan unflavored protein powder feel free to use it instead.

The first time I tested this soup I used a chicken soup flavor protein powder. It was too salty and did not taste very good. When I tried the unflavored protein powder I could not even taste the protein the powder (seriously!).

As a side note, please make sure you do not add the unflavored protein protein until the temperature reaches below 140 F so it does not become clumpy and yucky.

If you are in the regular diet phase, this soup tastes yummy with green onions sprinkled on top. I think you will love this cauliflower garlic soup. It is very flavorful and helps to meet your protein needs.

Diet Modifications

Pureed:

  • Serve as is without garnish.

Soft:

  • Serve as is without garnish

Regular:

  • Serve with green onion as garnish. If you are looking for additional carbs you could add peas for a garnish as well.
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High Protein Cauliflower Garlic Soup

If you are looking for a no fuss soup than this high protein cauliflower garlic soup is perfect to have after bariatric surgery.

  • Author: Kristin Willard, RDN
  • Total Time: 30
  • Yield: 4 cups
  • Category: Soup
  • Cuisine: Comfort

Ingredients

  • 1.5 tablespoon extra virgin olive oil
  • 2 teaspoons of garlic, minced
  • 1 onion, chopped
  • 1 head cauliflower, cut into florets
  • 2 cups vegetable broth
  • 1 cup unsweetened coconut milk
  • Salt and pepper to taste
  • 4 tbsp nutritional yeast
  • 4 scoops unflavored protein powder
  • 2 tablespoon green onion, chopped

Instructions

  1. Heat olive oil in a saucepan over medium heat. Add onion and saute for 3 minutes. Then add garlic and saute for another two minutes.
  2. Add broth and cauliflower and bring to a boil. Once boiling turn down to a simmer and cook for about 15 minutes, or until cauliflower is soft.
  3. Blend soup in a blender or use and immersion blender. Then mix in nutritional yeast and salt and pepper.
  4. Once below 140 F add unflavored protein powder. Garnish with green onion if desired.

Notes

Pureed:

  • Serve as is without garnish.

Soft:

  • Serve as is without garnish

Regular:

  • Serve with green onion as garnish. If you are looking for additional carbs you could add peas for a garnish as well.

Tastes good as leftovers

Nutrition

  • Serving Size: 1 cup (with protein powder)
  • Calories: 219
  • Sodium: 478 mg
  • Fat: 6 g
  • Carbohydrates: 14 g
  • Fiber: 5 g
  • Protein: 27

Keywords: Cauliflower garlic soup

Kristin Willard, RDN

I am Bariatric Dietitian that teaches you how to eat before and after weight loss surgery to help you feel and look your best.

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