Cauliflower and Ham Soup That’s Creamy and Dreamy

What’s the trick to a soup that’s as indulgentas it is nourishing? This Creamy Cauliflower and Deli Ham Soup is all about silky, smooth mouthfeel and anutrient power-shot!

With two iterations (the most classic cheesy version or a low-carb one), there’s a bowl for every dietary requirement.

Why This Soup Belongs in Your Rotation

I’ll say it: I used to think that “healthy soup” meant pathetic, waterybroth with some veggies floating disconsolately about.

Andthen I found this recipe. Picture soft cauliflower florets in a rich, creamy broth flavors with smoky ham and a littlesharp cheddar. It’s comfortfood that loves you right back.

Here’s the kicker: Each serving delivers 32 grams of protein (hear that,muscles in need of repair!) and 124% of your daily vitamin C. It is RELATED: 16 of the Best Foods to Eat on a Ketogenic Diet 11g net carbs, 12g total carbs, 0g added sugars, no weird fillers, 8% vitamin D and iron each, 10% potassium

Let’s break down why this soup is life-changing.

The Numbers Don’t Lie

Dive into the science behind what you eat with “Let’s getnerdy about nutrition.” Here are thestats for both versions. (Spoiler: The classic is rich;the low-carb is keto-friendly.)

Classic Creamy Cauliflower Ham & Cheese Soup

Nutrient	Amount	% Daily Value*
Calories	450 kcal
Total Fat	27g	35%
Saturated Fat	11g	54%
Cholesterol	95mg	32%
Sodium	1620mg	70%
Carbohydrates	23g	8%
Fiber	5g	19%
Sugar	8g
Protein	32g	56%
Potassium	944mg	20%
Calcium	267mg	27%
Iron	2mg	20%
Vitamin C	112mg	124%

Low-Carb Cauliflower & Ham Soup

Nutrient	Amount	% Daily Value*
Calories	211 kcal
Total Fat	10g	13%
Saturated Fat	4g	22%
Cholesterol	57mg	19%
Sodium	2511mg	109%
Carbohydrates	12g	5%
Fiber	5g	17%
Sugar	6g
Protein	21g	37%
Potassium	882mg	19%
Calcium	68mg	7%
Iron	2mg	23%
Vitamin C	98mg	108%

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet.

Macronutrient Breakdown

Classic Soup

This isthat long-lasting, all-day energy. The fat is largely derived fromcream and cheese (hello, satiety!) andthe protein will help keep you satiated for longer. Great fora post-workout recovery meal or a comforting supper.

Low-Carb Soup

Leaner but still satisfying. It’s got a higher protein percentage that’s perfect for the keto dieters among usor for anyone trying to cut back on carbs. Sub coconut milk for heavy cream, and you have a dairy-freeoption.

Ingredient Deep Dive

1. Cauliflower (907g)

The star of the show. One head of cauliflower gives you 100% ofthe daily recommended dose of vitamin C — which is more than an orange! It is also a source ofprebiotic fiber, which feeds your gut’s good bacteria.

2. Ham (340g)

Smoked ham adds salty depth. Choose lean cuts to help keep saturatedfat in check. Surprising fact: Hamis high in selenium, a mineral known to maintain a healthy thyroid.

3. Heavy Cream (60g)

The magic (of the “creamy”) in thissoup. A little bit goesa long way — only a ¼ cup provides a richness without becoming too much. Fora lighter spin, use half-and-half.

4. Cheddar Cheese (113g)

Sharp cheddar melts welland contains calcium. Pro tip: Allow a little bit of cooling down time before adding cheese sothat it doesn’t ball up.

5. Onion + Garlic

Aromatics are non-negotiable. They’re low-calorie flavor bombs, burstingwith antioxidants — like quercetin.

Prep Like a Pro

10-Minute Prep? Yes, Please.

Here’s how to streamline:

• Chop Smart:Chop cauliflower into florets while onion sautés.
• Use kitchen shears: Snip ham directly in thepot —no knife cuts.
• Pre-measure spices: Abowl of sage, salt and pepper can sit in your reach.

Cooking Time

Simmering is key. Let the cauliflower become completely tender about20 minutes) before pureeing. If you’re short ontime, smooth out the texture with an immersion blender.

Health Highlights

Protein Powerhouse

With32g in a serving, this soup has a competition with a chicken breast! Ideal for musclerecovery or post workout.

Fiber-Filled

It’s a good way to lead a healthy and happy life. 5g fiber perserving makes for a smooth digestion. Serve withwhole-grain bread for an added power-up.

Potassium Rich

Potassium isnot reserved for bananas! This soup has is 944mg, aidingheart and muscle function.

Vitamin C Overload

Onebowl meets the daily quota. Strengthen your immuneand skin’s health one scoop at a time.

Sodium Alert

Thestandard soup contains 1,620mg sodium (70% DV). If you’re salt-sensitive:

• Use low-sodium chicken stock.
• Drain canned ham tolower sodium.
• Squeeze lemon juice over just about anything” to freshen flavorswithout salt.

Customizations for Every Diet

Vegetarian Option

Replaceham with white beans or lentils. Tossin nutritional yeast for a hit of cheesiness.

Dairy-Free?

Substitute coconut creamand vegan cheese. It tastes a littledifferent, but it’s all cream.

Spice It Up

Add a little hot sauce or even some red pepper flakes for another level of burn.