Get two new free healthy recipes each week. Sign Up

Cauliflower Soup

5 from 184 votes

You will want to make this easy cauliflower soup recipe over and over again for dinner, because it is so unbelievably creamy and delicious!

The Best Creamy Cauliflower Soup Recipe

The best cauliflower soup recipe

This just may become one of your new favorite recipes.

If you are looking for a simple cauliflower soup that is perfect for guests or serving as a quick and healthy weeknight family meal, it is definitely the soup recipe to try.

The thick and cheesy cauliflower soup tastes like something you would find at a fancy candle lit restaurant. And yet, the entire recipe can be thrown together in under twenty minutes, from start to finish.

Here are 25 more healthy Cauliflower Recipes

Healthy Vegan Cauliflower Soup Recipe

Cauliflower soup health benefits

Low carb, dairy free, and low calorie, this soup is pure healthy comfort food in a bowl.

Cauliflower is a good source of heart healthy antioxidants, vitamins, and minerals, including vitamin C, vitamin K, fiber, pantothenic acid, manganese, and folate.

The cruciferous vegetable is cholesterol free and low sodium.

Easy to make, with just six ingredients, this homemade creamy cauliflower soup has no business being so good.

The recipe can also be vegan, keto, gluten free, high fiber, Whole30, paleo, sugar free, soy free, low fat, and oil free.

But it is so rich and savory, you will forget all of these things while eating.

It tastes like a healthier version of loaded baked potato soup!

Use leftover cauliflower for Buffalo Cauliflower Wings

Cauliflower Soup Ingredients

Ingredients for cauliflower soup

This recipe calls for just a few basic ingredients: garlic, cauliflower, shallots or onion, salt, onion power, and your favorite milk of choice.

Cauliflower – This makes up the bulk of the soup. With cauliflower as the base and no heavy cream or potato, the recipe is pretty low in calories even if you do want to add the optional fat.

Milk – Pretty much any milk will work. To make a dairy free and vegan cauliflower soup, I like to use cashew or almond milk. Or I will sometimes make it with canned coconut milk for an ultra rich version.

The coconut milk option is especially good if you throw in a little turmeric or curry powder, ginger, and pepper for an Indian cauliflower soup.

Garnishes – Optional toppings include chopped chives or scallions (green onions), roasted cauliflower florets, broccoli, mushrooms, or carrots, croutons, bacon bits (some brands are actually vegetarian), cheddar, parsley, etc.

The optional butter or oil adds a rich flavor. Or you can omit it for a low fat or Weight Watchers friendly keto cauliflower soup that is still creamy and delicious.

Trending Now: Cauliflower Casserole

Healthy soup recipe video

Above – watch the step by step cauliflower soup recipe video

Low Carb Keto Cauliflower Soup

How to make cauliflower soup

The first steps are to read over the recipe and gather all of your ingredients.

Add the cauliflower, onion or shallot, garlic, salt, onion powder, and milk of choice to a medium pot, and bring this mixture to a full boil.

Cook, stirring occasionally, until the cauliflower is soft. Stir in the cheese (if using), and pulverize with an immersion or regular blender.

Serve the soup hot. The recipe is great with cornbread, garlic toast, or English muffins.

Let the pot of soup cool before covering leftovers. Or divide into airtight meal prep containers and refrigerate for three to five days.

You can also freeze leftover soup for up to four months. Thaw and reheat on the stove top before serving.

Recipe note: Feel free to roast the cauliflower first if desired. I usually skip that step and start with raw cauliflower instead of roasted, for a fast and simple cauliflower soup.

Try serving with Sweet Potato Salad or Avocado Salad

Head of raw cauliflower

Crock pot recipe

To make cauliflower soup in a crock pot, combine all ingredients except the optional cheese in a slow cooker. I like this Crockpot 8 Quart Slow Cooker.

Cover and cook for four to six hours, until cauliflower is soft. Stir in the cheese, if using.

Blend with an immersion or regular blender until the soup is thick and creamy.

Instant pot cauliflower soup

To make the recipe in an Instant Pot, simply combine all ingredients except the optional cheese in a 6 quart pressure cooker.

Lock the lid and pressure cook on high for six minutes. Let it natural pressure release for fifteen minutes before using quick release to let the remaining pressure out.

Stir in the cheese if desired. Use an immersion blender or a regular blender to pulverize the soup until smooth and creamy.

Keto vegan cauliflower soup

To make low carb and keto cauliflower soup, use a keto friendly milk, such as coconut milk. The low calorie soup is already naturally sugar free.

Similarly, the recipe will be nondairy and vegan as long as you use your favorite plant based milk, toppings, and optional butter alternative, such as coconut oil.

Readers also love this Sticky Sesame Cauliflower

Healthy Cauliflower Soup
Pin it now to save for laterPin Recipe

Cauliflower Soup

This thick, creamy, and surprisingly healthy cauliflower soup recipe is an easy dinner the whole family will love.
Cook Time 20 minutes
Total Time 20 minutes
Yield 8 cups
5 from 184 votes

Ingredients

  • 6 cups cauliflower florets (about 1 head)
  • 2 shallots or 1/4 cup onion, chopped
  • 2 tbsp minced garlic
  • 1 tsp salt
  • 1/2 tsp onion powder and optional pinch nutmeg
  • 4 cups milk of choice
  • 3 tbsp butter or oil (omit for fat free)
  • optional 1 1/2 cups shredded cheese

Instructions

  • *There's a video above in the post for everyone who finds it helpful to watch a recipe being made step-by-step. Instructions for crock pot and instant pot cauliflower soup are also listed above.
    To make the cauliflower soup, simply add all ingredients except optional cheese to a medium pot. Bring to a full boil. Once boiling, cook on medium—stirring occasionally—for 10 minutes or until cauliflower is soft. If using, stir in cheese until melted. Use a blender or immersion blender to pulverize the soup until creamy. Garnish if desired. Leftovers can be refrigerated or frozen for another day. If you try the recipe, please feel free to leave a comment or rate it below!
    View Nutrition Facts

Notes

You can also turn the recipe into Cauliflower Alfredo Sauce.
 

Have you made this recipe?

Tag @chocolatecoveredkatie on Instagram

More Healthy Soup Recipes

Lentil Soup Recipe

Lentil Soup Recipe

Homemade Mushroom Stroganoff Recipe

Mushroom Stroganoff

Thai Coconut Curry Recipe

Coconut Curry Recipe

healthy mushroom soup

Mushroom Barley Soup

The Best Black Bean Soup (Homemade)

Black Bean Soup Recipe

Butternut Squash Soup Recipe

Butternut Squash Soup

Secretly Healthy Broccoli Cheddar Soup Recipe

Vegan Broccoli Cheddar Soup

And for dessert…

Easy Cinnamon Roll

Easy Cinnamon Rolls

Published on November 2, 2023

Meet Katie

Chocolate Covered Katie is one of the top 25 food websites in America, and Katie has been featured on The Today Show, CNN, Fox, The Huffington Post, and ABC's 5 O'clock News. Her favorite food is chocolate, and she believes in eating dessert every single day.

Learn more about Katie

Get Free Recipes

Don’t Miss Out On The NEW Free Healthy Recipes

Sign up below to receive exclusive & always free healthy recipes right in your inbox:

Chocolate Covered Katie The Healthy Dessert Blog Recipes

Popular Right Now

Reader Interactions

79 Comments

Leave a comment or reviewLeave a rating
  1. Susan says

    5 stars
    Added parsnips (I’m trying to get my 5 fruits and veggies a day.) Used smoked gouda which didn’t fully melt, but it didn’t matter. This soup is truly creamy and delicious.!! Thought the coconut milk might not hold up to heat in my Instant Pot, but it came out fine..

  2. Danielle says

    5 stars
    This is delicious! I roasted the cauliflower in the oven first, then followed the recipe from there. I used almond milk. To dress it up, I used some small pieces of roasted cauliflower, dairy-free shredded cheddar cheese, and small pieces of crisp turkey bacon.

  3. Michelle says

    5 stars
    Can you suggest what size pot we should use to make this soup? I am VERY excited to make it and am unsure of the right size pan so it can be stired without spilling and let the ingredients cook down nicely.

    Thank you for your help,
    Michelle

    • CCK Media Team says

      Hi! Any medium size pot that comfortably fits six cups of cauliflower should work. Just add the raw cauliflower to your favorite pot and move to a larger pot if it fills up the entire pot.

  4. Jan G. says

    5 stars
    I had just bought a fresh head of cauliflower at my favorite local farmstead, so I decided to try this easy soup. I made it in my Instant Pot which made it even that much easier. I used oat milk and sprinkled some vegan shredded cheese over top, and it was creamy and delicious!

  5. Nanette says

    5 stars
    I made this for a simple Sunday supper. Used 2 c chicken broth and 2 c 2% milk to lighten it up. Diced up a small ham steak and sautéed it up for garnish. Added a little white pepper and seasoning salt. Used my instant pot and immersion blender for a silky smooth delete!

See More Comments

5 from 184 votes (166 ratings without comment)

Leave A Reply

Recipe Rating




Get Free Recipes

Don’t Miss Out On The NEW Free Healthy Recipes

Sign up below to receive exclusive & always free healthy recipes right in your inbox:

Chocolate Covered Katie The Healthy Dessert Blog Recipes