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Cauliflower Soup

Get cozy with a bowl of hot Cauliflower Soup. Made with roasted cauliflower and garlic, butter and spices, this easy soup recipe needs a place at your dinner table!

Soup season is the best season! This Broccoli Cheddar Soup is next on menu this week. Served up with a Greek Salad and side of keto garlic bread, it’s better than going out!

Wooden bowl with cauliflower soup topped with cream, paprika, and pepitas.

Why this Recipe is Best

Today’s Cauliflower Soup is further proof that cauliflower can do anything!

  • Roasted cauliflower gives the soup a nutty, smoky flavor.
  • Thick and creamy without cheese or milk.
  • Low in carbs and calories.
  • Quick and easy to make.
  • Gluten free, low carb, vegetarian recipe.

It can serve as a starch stand-in, like in this Loaded Cauliflower Casserole and our Cauliflower Mash recipe. And no one misses the grains when we add Cilantro Lime Cauliflower Rice to Taco Bowls.

Here, the cauliflower is roasted with spices, simmered in broth, then pureed. The resulting soup is remarkably creamy, but with fewer calories than traditional cream-based soups.

If you’ve never been excited by cauliflower before, this simple soup recipe might just change your mind. It’s downright delicious.

Ingredient Notes

Ingredients needed to make cauliflower soup.

Cauliflower. You will need one medium size head of fresh cauliflower for today’s soup recipe.

Garlic. Use freshly chopped cloves to give the soup rich flavor and fragrance.

Paprika. We sprinkle this over bowls of soup before serving to add a bit of color and spice.

Butter. We prefer unsalted butter to control the saltiness of the finished soup.

Top finished soup with a splash of heavy cream (or dollop of greek yogurt or sour cream), a sprinkle of paprika as well as a pinch of chives or some crunchy pepitas.

Easy Instructions

Step by step photos showing how to make cauliflower soup with roasted vegetables.

First, roast the vegetables.

Place the chopped cauliflower florets on a baking tray. Drizzle with olive oil. Sprinkle with cumin, nutmeg and pepper. Roast for 30 minutes.

Put quartered onions and garlic cloves (wrapped in foil) on a separate baking tray. Drizzle with olive oil. Roast for 20 to 25 minutes.

Now, assemble the soup.

Add the roasted vegetables and garlic to a stock pot with broth and butter. Simmer for 15 minutes until cauliflower and onions are tender.

Puree and serve. Transfer the soup to a food processor or blender. Puree until it’s silky smooth.

Ladle soup into individual bowls. Garnish with more roasted cauliflower florets and a sprinkle of paprika.

Bowl with cauliflower soup served with toppings.

Tips and Tricks

  • Creamier soup: stir in a bit of heavy cream when simmering the vegetables.
  • Sweet and savory soup: Add a splash of warm canned coconut milk before serving.
  • Thinner soup: Stir a bit more warm broth into the pureed soup until the desired consistency is reached.
  • Cauliflower garnish: Set aside a few florets of roasted cauliflower before simmering. Use these to garnish bowls of soup for a lovely presentation.
  • Leave the onion skins on. This helps keep them from burning as you roast them.

Recipe FAQs

Why do you roast the cauliflower?

Roasting the cauliflower, onions and garlic gives the soup a nutty, smoky flavor. It also brings out the sweetness of the onions and garlic, adding a delicious contrast to the spices in the dish.

Is this soup recipe vegan?

This soup recipe is vegetarian but not vegan, due to the butter. If you want a vegan option, swap out the butter for more olive oil or refined coconut oil. (Do not use unrefined coconut oil as it will add a coconut flavor and aroma to the soup.)

Can I make this with an immersion blender?

An immersion blender works beautifully for pureed soups. You can leave the cauliflower soup right in the pot to blend it!

How do you store leftovers?

Store leftover cauliflower soup in an airtight container in the fridge. Enjoy within 3 days. Or freeze the soup for later! It’ll keep well in the freezer for a couple of months.

More Low Carb Dinner Recipes

Get cozy with a bowl of hot Cauliflower Soup. Made with roasted cauliflower and garlic, butter and spices, this easy soup recipe needs a place at your dinner table!

Cauliflower Soup

Yield: 4 servings
Prep Time: 15 minutes
Cook Time: 45 minutes
Total Time: 1 hour

Get cozy with a bowl of hot Cauliflower Soup. Made with roasted cauliflower and garlic, butter and spices, this easy soup recipe needs a place at your dinner table!


  • 1 large cauliflower head
  • 3 Tablespoons olive oil
  • 1 teaspoon kosher salt
  • ⅛ teaspooin nutmeg
  • ¼ teaspoon cumin
  • 1/4 teaspoon black pepper
  • 1 yellow onion
  • 2 cloves garlic
  • 2 Tablespoons butter
  • 4 cups vegetable broth
  • 1/4 teaspoon paprika, for garnish


    1. Preheat the oven to 425F. Remove the leaves and the stem of the cauliflower and chop it into florets. Add the florets into a large baking tray and drizzle them with olive oil, season with salt, nutmeg, cumin, and ground pepper. Roast until tender and lightly golden, about 30-35 minutes.
    2. Chop onion into quarters (leave the skin on for them not to burn) and place them in another baking tray. Place garlic cloves in a small piece of foil and roast them with the onion.Drizzle with olive oil and roast until golden brown, about 20-25 minutes (you can put them in the oven about ten minutes after the cauliflower so it's all done at the same time).
    3. Peel the onion and garlic cloves and place them into a saucepan. Add the roasted cauliflower, butter, and vegetable broth. Simmer over medium heat for 15 minutes until everything is perfectly tender; this will make the soup extra creamy.
    4. Place the soup into a food processor or blender and blend until very smooth. Be careful not to over-fill your food processor, or you will end up with soup all over the counter. Make it in batches if necessary. TIP: Select a few lovely florets to garnish the soup bowls.
    5. Divide the soup into individual bowls. Garnish with the selected cauliflower florets, some freshly ground pepper, and paprika.


  • If you prefer a thinner soup, add more broth. If you prefer a thicker soup, add heavy whipping cream while heating.
  • Roasting the vegetables provide a nutty, smokey flavor.
  • Add a splash of warm, canned coconut milk or a dollop of sour cream before serving for a sweet and savory dish. Top with a sprinkle of paprika and a pinch of chives or pepitas for a crunch.
Nutrition Information:
Yield: 4 Serving Size: 1 bowl
Amount Per Serving: Calories: 216Total Fat: 17gSaturated Fat: 5gTrans Fat: 0gUnsaturated Fat: 11gCholesterol: 15mgSodium: 1060mgCarbohydrates: 7gFiber: 5gSugar: 7gProtein: 5g

Cauliflower Soup has all the satisfying creamy taste of your favorite fall soups, with fewer calories. This low carb recipe will keep you warm when the cold weather hits!


Friday 22nd of October 2021

Wow - this was a huge hit with my family!

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