Get two new free healthy recipes each week. Sign Up

Cauliflower Soup Recipe

A super easy cauliflower soup recipe you’ll want to make over and over again, because it is so unbelievably creamy and delicious.

The Best Creamy Cauliflower Soup Recipe

The Best Cauliflower Soup

This seriously might become one of your new favorite recipes.

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

The thick and cheesy cauliflower soup tastes like something you’d find at a fancy candle-lit restaurant, and yet the entire recipe can be thrown together in under 20 minutes!

Leftover Cauliflower? Try These Buffalo Cauliflower Wings

Healthy Vegan Cauliflower Soup Recipe

Easy

Low Carb

Dairy Free

Just 6 Ingredients

This is pure healthy comfort food in a bowl.

With just 6 basic ingredients, this creamy cauliflower soup has no business being so good.

The recipe can also be vegan, keto, gluten free, Whole30, paleo, sugar free, soy free, and oil free; but it’s so rich and savory that you will forget all of that while you’re eating.

It’s like a healthier version of loaded baked potato soup!

Also Try This Cauliflower Mac And Cheese

Cauliflower Soup Ingredients

Cauliflower Soup Ingredients

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

Optional garnishes 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.

To make a dairy free and vegan cauliflower soup, I like to use cashew or almond milk, or I’ll 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.

The optional butter or oil adds a rich flavor, or you can omit it for a low fat or Weight Watchers friendly soup that’s still creamy and delicious. With cauliflower as the base and no heavy cream or potato, the recipe is pretty low calorie even if you do want to add the optional fat.

Here Are 4 More Cauliflower Meal Prep Recipes

Low Carb Keto Cauliflower Soup

Crock Pot Recipe

Combine all ingredients except optional cheese in a slow cooker. Cover and cook 4-6 hours, until cauliflower is soft.

Stir in cheese if using. Blend with an immersion or regular blender until 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 6 minutes.

Let it natural pressure release for 15 minutes before using quick release to let the remaining pressure out.

Stir in cheese if using. Use an immersion blender or regular blender to pulverize the soup until creamy.

Trending Right Now: Vegetarian Chili Recipe

Above – watch the video of how to make cauliflower soup!

The BEST Cauliflower Soup Recipe

Great with homemade english muffins from the Hello Breakfast ebook

Pin it now to save for laterPin Recipe

Cauliflower Soup Recipe

A super easy cauliflower soup recipe that is ultra creamy, healthy, and delicious!
4.91/5 (58)
Total Time 20 minutes
Yield 8 cups

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 – or omit for fat free
  • optional 1 1/2 cups cheese shreds

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 versions 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

The Best Black Bean Soup (Homemade)

Black Bean Soup Recipe

healthy mushroom soup

Mushroom Barley Soup

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

4.91/5 (58)

Rate this recipe

Published on January 9, 2020

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

33 Comments

Leave a comment or reviewLeave a rating
  1. JoAnn M Lakes says

    I just opened 2 bags of frozen cauliflower florets and tossed together with the rest of the ingredients, pureed, and dinner with no-oil balsamic croutons and pepper on top! Easy peasy! Nice!!!!

  2. Michelle says

    This cauliflower soup was SO GOOD! I added cheddar cheese so it wasn’t vegan, but it was still I’m sure much healthier than the baked potato soup from Panera, and it tasted just as good! My kids loved it too, so that’s a huge plus.
    10/10 I will be making this recipe again.

  3. Gabrielle says

    I still haven’t found a vegan cheese brand that I really like; would this still be good with nutritional yeast?

  4. Karen says

    Quick and easy especially in the instant pot. Great recipe. I garnished with a squeeze of lemon juice and a sprinkle of chopped cilantro to give a bit of zip.

  5. Melinda says

    I usually love all your recipes, but I was not a hugeeee fan of this one. I used a whole cauliflower head, but did not measure to see if it was 6 cups (so there’s a chance that my cauliflower head was extra small?), and the result just seemed very milky. I should have used less milk…or more cauliflower? Also, once I poured it from the pot to my blender, it BARELY fit in there! Something to be careful of. : /
    But it definitely wasn’t bad. My husband enjoyed it and had seconds. 🙂

  6. Christine Whittington says

    I accidentally made the soup with unsweetened vanilla cashew milk instead of plain. It tasted like maybe it was made with coconut milk! Not a problem! 😉

  7. Katie Rose says

    This cauliflower soup is delicious. I used the leftover soup today as a veggie bechamel in scalloped potatoes. It was so good. Keep those awesome recipes coming.

  8. Jennifer says

    This was so good that I’ve made it 2 times already. Thanks for sharing! I used unsweetened almond milk and didn’t use the oil or the cheese. I did add a veggie broth cube though. I love when you post savory recipes!

  9. Lily says

    Husband and I are doing vegan 5 nights a week just to help us lose weight. I tried 3 of your recipes this week, the cauliflower soup included! I was shocked how good this was. It really was like a potato soup – so very thick & creamy – very satisfying! I used unsweetened coconut “beverage” that came in the 4 cup carton and my immersion blender. My husband was skeptical but now it’s in the monthly rotation – THANK YOU KATIE!!!

  10. Katie Rose says

    I just put the makings of this soup in the crock pot. This is the second time I’ve made it. It’s so delicious, thick and creamy. In lieu of butter I added half tsp of butter flavored extract. No cheese.
    Last time I used some of it as a bechamel sauce and made scalloped potatoes. Yummy!!
    Keep your great recipes coming!

  11. Molly says

    We made this for Valentine’s Day! We paired it with Imagine super reds soup in one bowl and topped with heart shaped crouton. They were delicious together but your cauliflower soup was my favorite. Will definitely make again! Also made your sugar cookies for Valentine’s desert. Thanks Katie!

  12. Lori says

    This was great. A little too smooth for me, so I added pepper and crushed red pepper. Then it was perfect!

  13. Michele says

    This is hands down the best cauliflower soup recipe I’ve ever made (out of three others). It was easy to make and got big thumbs up from the kids too 🙂

  14. Lori Souter says

    can you use half and half or heavy cream in leu of milk or maybe a mixture of milk and cream in this recipe?

  15. Laurie L says

    Hello Katie,
    I made this soup tonight for our supper in my Instant Pot. I sauteed the onion and garlic with 3 tablespoons of olive oil on the saute setting, turned off the IP, added the remaining ingredients, except for the cheese, and turned it back on on pressure cooking for six minutes, as described. I’m wondering why you didn’t write in your recipe to use the soup setting? (Anyway, it turned out fine.)
    Instead of 4 cups of milk I used 2.5 cups of commercial almond milk (as that’s all I had on hand) and 1.5 cups water, which turned out a bit thin, but was fine. Instead of blending the cheese into it, I sprinkled each bowl with two tablespoons of grated vegan ‘cheddar’ Daiya cheese, which provided a lovely colour contrast and made it a nice texture

Leave A Reply

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