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Nutritional Facts



% Daily Value *

Amount Per Serving



Total Fat

26g (40%)

Saturated Fat

10.6g (53%)


353.2mg (15%)

Net Carbohydrates

5.8g (2%)




28.2g (56%)

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may need to be higher or lower depending on your calorie needs



  • 500g beef mince

  • 2 tbsp almond meal

  • 1 tbsp tomato paste

  • 1 tsp mixed herbs


  • 2 tbsp extra virgin olive oil

  • 2 rashers bacon

  • ½ onion, diced

  • 3 cloves garlic, finely diced

  • 400g cauliflower, broken into florets and stems roughly chopped

  • 1L bone broth

  • 2 cups spinach

  • 1/2 cup cream


Cauliflower, Meatballs, Soup, Dinner, Dairy Free, Nut Free, Freezer Friendly, Egg Free


I am a huge soup fan but hubby is only happy with soup if it's a hearty meaty meal. Well, it says it in the name...this Hearty Meatball & Cauliflower Soup is exactly that!

This soup is really simple to make but packed full of flavour.

The meatballs are made with just 4 ingredients - beef mince, tomato paste, almond meal and mixed herbs. If you can't be bothered rolling the meatballs (which I have done before) simply combine everything in a bowl and then brown the mix in the bottom of the pot. It still tastes delicious!

I love the bacon in this soup. It gives the soup a great smoky flavour. There is much debate about bacon on keto, but I totally believe it's personal preference. I opt for natural bacon, but if you'd prefer to leave it out, go for it!

Suprisingly, after 4 years on keto I'm not tired of cauliflower yet! It's a great substitute for potato in many dishes and it works so well in this soup. I use the florets and stems in this to reduce my waste. If you don't like cauliflower, feel free to swap it for some vegetables you do like - broccoli, zucchini, kent pumpkin or radish would all work.

Bone broth is such a fabulous addition to any diet and I highly recommend using it in place of stock for soups and sauces. I find the flavour is better and it's just so good for you. That's not to say you can't use stock though. Just be sure to check the ingredients and choose the most natural and lowest in carbs.

I like the addition of cream in this soup however it would still be delicious without it if you wanted to reduce the calories a bit. I'm really just a fan of creamy soups. If you would like the creamy texture but without the dairy, swap it for coconut milk.

This meal is perfectly freezer friendly and will keep in an airtight container for 3 months. I love making this and freezing in individual portions for lunches in winter.


  1. Combine mince, tomato paste, herbs and almond meal in a bowl and roll golf ball size meatballs.

  2. Heat 1 tablespoon oil in a large pot and brown meatballs. Transfer to a plate.

  3. Heat 1 tablespoon oil (if needed) in the same pot , add diced bacon, onion and garlic. Cook for 3 mins.

  4. Add cauliflower and bone broth. Return meatballs to the pot and simmer for 10-15 mins until cauliflower is tender.

  5. Stir through spinach and cream.

  6. Serve hot and top with grated parmesan cheese and dried chilli flakes

Hearty Meatball & Cauliflower Soup

Hearty Meatball & Cauliflower Soup

Free Your Meals recipe to try at home

Prep Time (Mins)




Cook Time (Mins)




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