FREE 5-Ingredient Recipe EBook
- The 6-Ingredient Roasted Cauliflower Soup Recipe I Make All Season
- Ingredients & Substitutions
- How To Make Cauliflower Soup
- My Recipe Tips
- Cauliflower Soup Recipe card
- Recipe Variations
- More Cauliflower Soup Recipes
- Recipe Reviews
The 6-Ingredient Roasted Cauliflower Soup Recipe I Make All Season
As soon as the temperature turns crisp and cool, I get obsessed with this cauliflower soup . At least that’s what I used to say before moving somewhere warm, and now I’ve realized that I don’t even have to wait for cold weather to enjoy it. This cauliflower soup recipe is comforting and satisfying in that beautifully simple kind of way. Here’s why I make it all season long:
- Thick and creamy – This has one of my favorite soup textures: smooth, thick, and velvety. If you like my cream of asparagus soup , tomato bisque , or acorn squash soup , you’ll love this one, too.
- Savory roasted cauliflower flavor – If you’ve had any of my cauliflower recipes , you know that I’m a big fan of roasting cauliflower before using it in recipes. I love the smoky, caramelized flavor that roasting creates without much extra work. (But if you’re looking for cauliflower soup recipes that don’t require roasting, try my cauliflower cheese soup instead.)
- Just 6 simple ingredients – Plus salt and pepper. This roasted cauliflower soup is a breeze to make, plus it’s naturally low carb and gluten free.
If you’re looking for an easy, comforting soup for cold days, this one always hits the spot. Make it with me!
“This cauliflower soup is so full flavor. I made this and added bacon like you suggested, and it’s out of this world! I didn’t expect to like this as much as I did. Can’t wait to make it again!”
-Margaret
More Reviews
Ingredients & Substitutions
Here I explain the best ingredients for my roasted cauliflower soup recipe, what each one does, and substitution options. For measurements, see the recipe card .
- Cauliflower – You’ll need about 6 cups of raw florets. Sometimes a large head is enough, but I usually grab two small or medium ones to get this amount. If you have leftover roasted or air fried cauliflower , feel free to toss that in, too.
- Broth – I prefer the flavor of chicken broth here, but you can use vegetable broth if you want a vegetarian option. I’ve also used chicken bone broth and it gives a richer flavor. Keep in mind that the amount of salt in my cauliflower soup recipe is based on reduced-sodium broth, so if you use regular, you may want to start with less.
- Cream Cheese – My secret ingredient to make this a creamy cauliflower soup without cream! You can substitute a vegan / dairy-free cream cheese or coconut cream, though the flavor will be different. Heavy cream or half and half can work too, but the soup won’t be as thick.
- Garlic – I recommend fresh minced garlic cloves for the best flavor, but have swapped in 2 teaspoons of jarred minced garlic when I was short on time.
- Fresh Thyme – Feel free to experiment with other herbs here. Rosemary, chives, or Italian seasoning also work well. If you replace the fresh thyme with any type of dried herbs, use 1 teaspoon dried herbs in place of 1 tablespoon fresh.
- Oil – I used olive oil for roasting the cauliflower and sauteing the garlic. Avocado oil works fine, as well. Sometimes I saute the garlic in butter instead for extra flavor — since this step is quick, the butter won’t get the chance to burn.
- Sea Salt & Black Pepper
How To Make Cauliflower Soup
I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .
- Season the cauliflower. Cut the cauliflower head into florets. Place them in a large bowl and toss with olive oil, salt, and pepper.
- Roast the cauliflower. Toss the cauliflower florets with olive oil, salt, and pepper. Spread them on a large baking sheet ( this is my favorite ) lined with parchment paper or foil. Roast the cauliflower in the oven, until tender and browned.
- Saute the garlic and herbs. Heat more olive oil in a large saucepan, pot, or Dutch oven over medium heat. Add the garlic and thyme. Saute until fragrant.
- Simmer the soup. Add the chicken broth and roasted cauliflower. Bring to a boil, then reduce heat and simmer to let the flavors develop.
- Blend until smooth. I use my favorite immersion blender , but if you don’t have one, you can blend the soup in batches in a regular blender.
- Make it creamy. With the soup on low heat, add the cream cheese cubes. Use the immersion blender again to help the cream cheese melt into the soup, until smooth. If you used a regular blender, you can add the cream cheese in there instead.
- Add salt and pepper to taste. I like to garnish this cauliflower soup with fresh thyme leaves, sometimes a drizzle of olive oil, and extra freshly cracked black pepper.
My Recipe Tips
- If you like, you can reserve some of the florets before blending, to add back to the soup later. To do this, use a slotted spoon to remove some florets before pureeing, then stir into the soup at the end. I love the extra texture with this option, but the soup itself turns out a little thinner.
- Do you have to use a Dutch oven? No, I just love this one because it holds heat well and cooks the cauliflower soup quickly. A regular pot will work just fine.
- Cut the cream cheese into small cubes to melt into the soup more easily. It also melts in better if it’s at room temperature first.
- Can you just stir in the cream cheese instead of blending? I don’t recommend it. The roasted cauliflower soup will be very thin that way, and more importantly, the cream cheese won’t melt in smoothly. You’ll end up with little chunks. An immersion blender or at least a regular blender works much better. If you still want to try without blending, I would ladle a little broth into a small bowl, and whisk in the cream cheese in tiny pieces, preferably from room temperature. Then, return to the pot.
- Do you have to roast the cauliflower? No, you don’t, I just think the flavor tastes so much better if you do. To skip that step, just simmer the florets in the broth instead, until tender, then blend.
- Want it even thicker? Reduce the broth to 3 cups instead of 4.
Recipe Video
Ingredients
Tap underlined ingredients to see the ones I use.
- 1 large head Cauliflower (cut into florets, ~6 cups florets) ▢
- 3 tbsp Olive oil (divided) ▢
- 3/4 tsp Sea salt (divided into 1/4 tsp and 1/2 tsp) ▢
- 4 cloves Garlic ▢
- 1 tbsp Fresh thyme ▢
- 4 cups Chicken broth, reduced sodium (or vegetable broth for vegetarian option) ▢
- 8 oz Cream cheese (softened at room temperature, cut into cubes) ▢
- 1/4 tsp Black pepper (to taste) ▢
Instructions
Tap on the times in the instructions to start a kitchen timer.
- Preheat the oven to 425 degrees F (218 degrees C). Line an extra large baking sheet with foil and grease lightly.
- In a large bowl, toss the cauliflower florets with 2 tablespoons (30 mL) olive oil and 1/4 teaspoon (1 g) sea salt. Roast in the oven for about 30 minutes , until browned on the edges and very soft.
- Heat the remaining tablespoon of olive oil in a pot or Dutch oven over medium heat. Add the garlic and thyme. Saute for about a minute , until fragrant.
- Add the chicken broth and roasted cauliflower. Bring to a boil, then reduce to a simmer. Simmer for 5 to 10 minutes .
- Use an immersion blender to puree the cauliflower, until smooth. (If desired, you can use a slotted spoon to remove some florets before pureeing, then return to the soup after.)
- With the roasted cauliflower soup on low heat, add the cream cheese cubes. Use the immersion blender again to help the cream cheese melt into the soup, until smooth.
- Stir in the remaining 1/2 teaspoon sea salt (2 g) and the black pepper. Adjust to taste as needed.
LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!
Maya’s Recipe Notes
Serving size: 1 cup
- Tips: Check out my recipe tips above to help you get a smooth texture and answers to common questions I get.
- Variations: Don’t miss my recipe variations below for ways to add more flavor or even protein.
- Storage: Keep leftovers in an airtight container in the fridge for up to 3-5 days.
- Meal prep: Make the soup ahead, or just roast the cauliflower in advance so all you have to do is simmer and blend.
- Reheat: Warm on the stove or in the microwave. If it separates, blend it again.
- Freeze: Keep the soup in the freezer for up to 3 months. I recommend adding the cream cheese after thawing and reheating.
📖 Want more recipes like this? Find this one and many more in my Keto Ebook Bundle and Winter Ebook Bundle !
I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .
Add Your NotesYour Notes
© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.
Cauliflower Soup
Recipe Variations
I kept this cauliflower soup recipe simple, with just 6 ingredients, but you can also change it up in these ways:
- Protein – My go-to way is to add leftover shredded Instant Pot chicken , but you can also cook ground beef or turkey in the same pot in the beginning. Since this cauliflower soup gets blended, I remove the meat before cooking the soup, then add back in at the end. You can also use the method from my creamy chicken soup recipe instead.
- Bacon – If you have already cooked bacon in the oven , air fryer bacon , or microwave bacon , you can sprinkle it over the roasted cauliflower soup at the end. If you don’t have any ready to go, you can cook raw bacon at the start, and then use the bacon grease to saute the garlic. Another option is to chop the raw bacon and add it to the cauliflower when roasting, like I do for bacon brussels sprouts .
- Veggies – Try onions, carrots, or celery. Saute them first, before adding the garlic and thyme. If you don’t want them pureed, remove them before adding the cauliflower, then add back in at the end.
- Lemon – Add a teaspoon of lemon zest or a splash of lemon juice at the end.
- Spicy – If you like heat, add a kick with crushed red pepper flakes, cayenne pepper, or hot sauce.
- Slow cooker – While it won’t have the same roasted flavor, you can toss all the ingredients in a Crock Pot to make it even easier. Cook for 3 hours on high or 6 hours on low, until the cauliflower is tender, then blend until smooth.
More Cauliflower Soup Recipes
Cauliflower is one of my favorite additions to soup, because it adds veggies and bulk without changing the flavor. Try one of my other cauliflower soup recipes next:
Free Printable: Low Carb & Keto Food List
- Want The Keto Cheat Sheet Printable PDF System?
- The Basic Keto Meal Formula
- Understanding Macros
- Keto Food Swaps
- Keto Food List
- Electrolyte Basics
- Keto Diet Types
- Want The Keto Cheat Sheet Printable PDF System?
- Recipe Reviews
Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.
You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).
Want The Keto Cheat Sheet Printable PDF System?
Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:
- Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
- Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
- Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
- Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
- Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
- Keto flu guide – Understand what it is and exactly how to avoid it.
- Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
- Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
- FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.
Get The Printable Keto Cheat Sheet System + EBooks (Only $37)
The Basic Keto Meal Formula
Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.
Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.
Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.
| Pick A Protein | Pick A Veggie | Add Fat |
|---|---|---|
| Beef Chicken Pork Eggs Lamb Turkey Fish Shellfish Protein powder Venison | Cauliflower Broccoli Zucchini Leafy Greens Cucumbers Brussels Sprouts Cabbage Asparagus Radishes Bell Peppers Jicama Celery | Butter Avocado Oil Cheese Bacon Avocado Lard Ghee Mayo Nuts MCT Oil |
Understanding Macros
Macros are macronutrients for short. They include fat, protein, and carbohydrates.
You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.
Carbs Are A Limit.
Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.
A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.
“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.
A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.
Protein Is A Goal.
Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].
“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.
Fat Is A Lever.
Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.
A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).
Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.
Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.
“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.
Keto Food Swaps
One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.
So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .
Keto Swaps For Breakfast
| Instead Of This… | Eat This |
|---|---|
| Pancakes | Almond flour pancakes or coconut flour pancakes |
| Oatmeal | Keto oatmeal with hemp seeds |
| Cinnamon rolls | Fathead cinnamon rolls |
| Cereal | Keto nut granola |
| Muffins | Almond flour muffins or coconut flour muffins |
| Donuts | Almond flour donuts |
| Scones | Almond flour scones |
| High-sugar smoothies | Smoothie with berries or avocado |
| Hash browns | Cauliflower hash browns |
| Breakfast casserole | Breakfast casserole with no potatoes |
| Egg whites | Whole eggs |
| Turkey bacon | Bacon |
| Waffles | Chaffles |
Keto Swaps For Bread
| Instead Of This… | Eat This |
|---|---|
| Bagels | Fathead bagels |
| English muffin | Almond flour English muffin |
| White bread | Keto white bread |
| Multigrain bread | Coconut flour bread with seeds |
| Tortillas for wraps | Coconut flour tortillas |
| Corn taco shells | Cheddar cheese taco shells |
| Burger buns | Oopsie rolls , portobello mushroom caps |
| Breadsticks | Cauliflower breadsticks |
| Biscuits | Almond flour biscuits |
| Cornbread | Almond flour cornbread |
| Croutons | Parmesan crisps |
| Rice | Cauliflower rice , konjac rice |
Keto Swaps For Meals & Side Dishes
| Instead Of This… | Eat This |
|---|---|
| Breaded wings | Crispy air fryer wings (unbreaded) |
| Low-fat meat & poultry | High-fat cuts, or cook low-fat cuts with fat |
| Mashed potatoes | Mashed cauliflower |
| Roasted potatoes | Roasted or fried radishes |
| Tacos | Taco salad |
| Pizza | Fathead crust , chicken crust , or cauliflower crust pizza |
| Lasagna | Eggplant lasagna |
| Potato salad | Cauliflower “potato” salad |
| French fries | Jicama , rutabaga , or zucchini fries |
| Tater tots | Cauliflower tots |
| Wraps | Lettuce wraps , almond flour tortillas |
| Sushi | Naruto-style or homemade rice-free sushi |
| Breaded chicken or fish | Breaded cuts with almond flour or pork rinds |
| Spaghetti | Zoodles , spaghetti squash , shirataki noodles, kelp noodles |
Keto Swaps For Snacks & Sauces
| Instead Of This… | Eat This |
|---|---|
| Nachos | Cheese crisps |
| High-sugar fruit | Berries & other keto fruits |
| Crackers | Almond flour crackers |
| Hummus | Cauliflower hummus |
| Soft pretzels | Fathead pretzels |
| Popcorn | Puffed cheese |
| Granola bars | Grain-free granola bars |
| Jam | Sugar-free berry chia jam |
| Sweet fruity yogurt | Full-fat plain Greek yogurt with berries |
| Sweet salad dressing | Ranch , blue cheese , or plain vinaigrette |
| Ketchup | Mustard and/or sugar-free ketchup |
| BBQ sauce | Sugar-free BBQ sauce |
| Sweetened peanut butter | Natural, sugar-free nut butters |
| Light mayo | Avocado oil mayo |
| Maple syrup | Sugar-free, maple flavored syrup |
| Potato chips | Zucchini chips , pepperoni chips , pork rinds |
Keto Swaps For Cooking & Baking
| Instead Of This… | Eat This |
|---|---|
| Sugar | Monk fruit or allulose |
| Powdered sugar | Powdered monk fruit or allulose |
| White flour | Almond or Coconut flour (use in tested recipes) |
| Making baked goods soft/chewy | Xanthan gum, flax seed meal, psyllium husk powder |
| Breadcrumbs | Pork rinds or almond flour |
| Margarine | Butter, coconut oil, or ghee |
| Vegetable oil | Olive or avocado oil |
| Bananas | Banana extract |
| Chocolate chips | Sugar-free chocolate chips |
| Cornstarch or flour roux | Xanthan gum or gelatin powder (used at the end) |
| Simple syrup | Dissolve monk fruit allulose blend in water over heat |
Keto Swaps For Drinks
| Instead Of This… | Eat This |
|---|---|
| Lemonade | Water with lemon |
| Soda | Flavored sparkling water |
| Milk | Almond milk, coconut milk, heavy cream |
| Latte | Butter coffee |
| Coffee creamer | Heavy cream |
| Sweet wine | Dry wine |
| Beer | Ultra light beer |
| Mixed drinks | Hard liquor with soda + lemon |
If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .
Keto Food List
When looking for a keto cheat sheet printable, the most-requested information is a keto food list.
The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!
Foods To Eat On Keto
- Leafy greens – Such as spinach, chard, and lettuce.
- Above-ground veggies – Such as peppers, zucchini, and cauliflower.
- Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
- Natural meats – Such as beef, lamb, and pork.
- Berries – Such as raspberries, blackberries, and strawberries.
- Avocados
- Unsweetened nut milks – Such as almond milk and coconut milk.
- Almond flour and coconut flour
- Eggs
- Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.
Foods To Avoid On Keto
- White flour & sugar
- Rice & grains – Such as barley, wheat, and corn.
- Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
- Cereal
- Processed food – Such as granola bars, candy
- Most fruit – Such as apples, bananas, and grapes
- Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
- Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
- Starchy veggies – Such as peas, carrots, and beets.
- Potatoes – Such as sweet potatoes and white potatoes.
That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:
Get The Keto Cheat Sheet System PDF (Only $37)
Electrolyte Basics
Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.
For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .
The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.
Here’s your keto diet cheat sheet for getting electrolytes from food:
| Sodium | Magnesium | Potassium |
|---|---|---|
| Bone broth Boullion cubes Bacon Salted nuts Pickles | Seaweed Seeds Nuts Avocado Leafy greens | Potassium chloride Avocado Bone broth Spinach Broccoli Mushrooms Beef Pork |
Keto Diet Types
People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.
Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.
Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!
- Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
- Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
- Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
- Low Carb – Up to 50-100g net carbs daily, less strict.
For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!
Want The Keto Cheat Sheet Printable PDF System?
Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:
- Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
- Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
- Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
- Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
- Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
- Keto flu guide – Understand what it is and exactly how to avoid it.
- Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
- Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
- FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.
Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)
Cauliflower Soup
Make my easy roasted cauliflower soup recipe with just 6 simple ingredients! It’s creamy, thick, and will warm you up on a cold day.
Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/cauliflower-soup/
Ingredients
- 1 large head Cauliflower (cut into florets, ~6 cups florets)
- 3 tbsp Olive oil (divided)
- 3/4 tsp Sea salt (divided into 1/4 tsp and 1/2 tsp)
- 4 cloves Garlic
- 1 tbsp Fresh thyme
- 4 cups Chicken broth, reduced sodium (or vegetable broth for vegetarian option)
- 8 oz Cream cheese (softened at room temperature, cut into cubes)
- 1/4 tsp Black pepper (to taste)
Instructions
- Preheat the oven to 425 degrees F (218 degrees C). Line an extra large baking sheet with foil and grease lightly.
- In a large bowl, toss the cauliflower florets with 2 tablespoons (30 mL) olive oil and 1/4 teaspoon (1 g) sea salt. Roast in the oven for about 30 minutes , until browned on the edges and very soft.
- Heat the remaining tablespoon of olive oil in a pot or Dutch oven over medium heat. Add the garlic and thyme. Saute for about a minute , until fragrant.
- Add the chicken broth and roasted cauliflower. Bring to a boil, then reduce to a simmer. Simmer for 5 to 10 minutes .
- Use an immersion blender to puree the cauliflower, until smooth. (If desired, you can use a slotted spoon to remove some florets before pureeing, then return to the soup after.)
- With the roasted cauliflower soup on low heat, add the cream cheese cubes. Use the immersion blender again to help the cream cheese melt into the soup, until smooth.
- Stir in the remaining 1/2 teaspoon sea salt (2 g) and the black pepper. Adjust to taste as needed.
Maya’s Recipe Notes
Serving size: 1 cup
- Tips: Check out my recipe tips above to help you get a smooth texture and answers to common questions I get.
- Variations: Don’t miss my recipe variations below for ways to add more flavor or even protein.
- Storage: Keep leftovers in an airtight container in the fridge for up to 3-5 days.
- Meal prep: Make the soup ahead, or just roast the cauliflower in advance so all you have to do is simmer and blend.
- Reheat: Warm on the stove or in the microwave. If it separates, blend it again.
- Freeze: Keep the soup in the freezer for up to 3 months. I recommend adding the cream cheese after thawing and reheating.
📖 Want more recipes like this? Find this one and many more in my Keto Ebook Bundle and Winter Ebook Bundle !
I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .
© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)
FREE 5-Ingredient Recipe EBook
- The 6-Ingredient Roasted Cauliflower Soup Recipe I Make All Season
- Ingredients & Substitutions
- How To Make Cauliflower Soup
- My Recipe Tips
- Cauliflower Soup Recipe card
- Recipe Variations
- More Cauliflower Soup Recipes
- Recipe Reviews
The 6-Ingredient Roasted Cauliflower Soup Recipe I Make All Season
As soon as the temperature turns crisp and cool, I get obsessed with this cauliflower soup . At least that’s what I used to say before moving somewhere warm, and now I’ve realized that I don’t even have to wait for cold weather to enjoy it. This cauliflower soup recipe is comforting and satisfying in that beautifully simple kind of way. Here’s why I make it all season long:
- Thick and creamy – This has one of my favorite soup textures: smooth, thick, and velvety. If you like my cream of asparagus soup , tomato bisque , or acorn squash soup , you’ll love this one, too.
- Savory roasted cauliflower flavor – If you’ve had any of my cauliflower recipes , you know that I’m a big fan of roasting cauliflower before using it in recipes. I love the smoky, caramelized flavor that roasting creates without much extra work. (But if you’re looking for cauliflower soup recipes that don’t require roasting, try my cauliflower cheese soup instead.)
- Just 6 simple ingredients – Plus salt and pepper. This roasted cauliflower soup is a breeze to make, plus it’s naturally low carb and gluten free.
If you’re looking for an easy, comforting soup for cold days, this one always hits the spot. Make it with me!
“This cauliflower soup is so full flavor. I made this and added bacon like you suggested, and it’s out of this world! I didn’t expect to like this as much as I did. Can’t wait to make it again!”
-Margaret
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Ingredients & Substitutions
Here I explain the best ingredients for my roasted cauliflower soup recipe, what each one does, and substitution options. For measurements, see the recipe card .
- Cauliflower – You’ll need about 6 cups of raw florets. Sometimes a large head is enough, but I usually grab two small or medium ones to get this amount. If you have leftover roasted or air fried cauliflower , feel free to toss that in, too.
- Broth – I prefer the flavor of chicken broth here, but you can use vegetable broth if you want a vegetarian option. I’ve also used chicken bone broth and it gives a richer flavor. Keep in mind that the amount of salt in my cauliflower soup recipe is based on reduced-sodium broth, so if you use regular, you may want to start with less.
- Cream Cheese – My secret ingredient to make this a creamy cauliflower soup without cream! You can substitute a vegan / dairy-free cream cheese or coconut cream, though the flavor will be different. Heavy cream or half and half can work too, but the soup won’t be as thick.
- Garlic – I recommend fresh minced garlic cloves for the best flavor, but have swapped in 2 teaspoons of jarred minced garlic when I was short on time.
- Fresh Thyme – Feel free to experiment with other herbs here. Rosemary, chives, or Italian seasoning also work well. If you replace the fresh thyme with any type of dried herbs, use 1 teaspoon dried herbs in place of 1 tablespoon fresh.
- Oil – I used olive oil for roasting the cauliflower and sauteing the garlic. Avocado oil works fine, as well. Sometimes I saute the garlic in butter instead for extra flavor — since this step is quick, the butter won’t get the chance to burn.
- Sea Salt & Black Pepper
How To Make Cauliflower Soup
I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .
- Season the cauliflower. Cut the cauliflower head into florets. Place them in a large bowl and toss with olive oil, salt, and pepper.
- Roast the cauliflower. Toss the cauliflower florets with olive oil, salt, and pepper. Spread them on a large baking sheet ( this is my favorite ) lined with parchment paper or foil. Roast the cauliflower in the oven, until tender and browned.
- Saute the garlic and herbs. Heat more olive oil in a large saucepan, pot, or Dutch oven over medium heat. Add the garlic and thyme. Saute until fragrant.
- Simmer the soup. Add the chicken broth and roasted cauliflower. Bring to a boil, then reduce heat and simmer to let the flavors develop.
- Blend until smooth. I use my favorite immersion blender , but if you don’t have one, you can blend the soup in batches in a regular blender.
- Make it creamy. With the soup on low heat, add the cream cheese cubes. Use the immersion blender again to help the cream cheese melt into the soup, until smooth. If you used a regular blender, you can add the cream cheese in there instead.
- Add salt and pepper to taste. I like to garnish this cauliflower soup with fresh thyme leaves, sometimes a drizzle of olive oil, and extra freshly cracked black pepper.
My Recipe Tips
- If you like, you can reserve some of the florets before blending, to add back to the soup later. To do this, use a slotted spoon to remove some florets before pureeing, then stir into the soup at the end. I love the extra texture with this option, but the soup itself turns out a little thinner.
- Do you have to use a Dutch oven? No, I just love this one because it holds heat well and cooks the cauliflower soup quickly. A regular pot will work just fine.
- Cut the cream cheese into small cubes to melt into the soup more easily. It also melts in better if it’s at room temperature first.
- Can you just stir in the cream cheese instead of blending? I don’t recommend it. The roasted cauliflower soup will be very thin that way, and more importantly, the cream cheese won’t melt in smoothly. You’ll end up with little chunks. An immersion blender or at least a regular blender works much better. If you still want to try without blending, I would ladle a little broth into a small bowl, and whisk in the cream cheese in tiny pieces, preferably from room temperature. Then, return to the pot.
- Do you have to roast the cauliflower? No, you don’t, I just think the flavor tastes so much better if you do. To skip that step, just simmer the florets in the broth instead, until tender, then blend.
- Want it even thicker? Reduce the broth to 3 cups instead of 4.
Recipe Video
Ingredients
Tap underlined ingredients to see the ones I use.
- 1 large head Cauliflower (cut into florets, ~6 cups florets) ▢
- 3 tbsp Olive oil (divided) ▢
- 3/4 tsp Sea salt (divided into 1/4 tsp and 1/2 tsp) ▢
- 4 cloves Garlic ▢
- 1 tbsp Fresh thyme ▢
- 4 cups Chicken broth, reduced sodium (or vegetable broth for vegetarian option) ▢
- 8 oz Cream cheese (softened at room temperature, cut into cubes) ▢
- 1/4 tsp Black pepper (to taste) ▢
Instructions
Tap on the times in the instructions to start a kitchen timer.
- Preheat the oven to 425 degrees F (218 degrees C). Line an extra large baking sheet with foil and grease lightly.
- In a large bowl, toss the cauliflower florets with 2 tablespoons (30 mL) olive oil and 1/4 teaspoon (1 g) sea salt. Roast in the oven for about 30 minutes , until browned on the edges and very soft.
- Heat the remaining tablespoon of olive oil in a pot or Dutch oven over medium heat. Add the garlic and thyme. Saute for about a minute , until fragrant.
- Add the chicken broth and roasted cauliflower. Bring to a boil, then reduce to a simmer. Simmer for 5 to 10 minutes .
- Use an immersion blender to puree the cauliflower, until smooth. (If desired, you can use a slotted spoon to remove some florets before pureeing, then return to the soup after.)
- With the roasted cauliflower soup on low heat, add the cream cheese cubes. Use the immersion blender again to help the cream cheese melt into the soup, until smooth.
- Stir in the remaining 1/2 teaspoon sea salt (2 g) and the black pepper. Adjust to taste as needed.
LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!
Maya’s Recipe Notes
Serving size: 1 cup
- Tips: Check out my recipe tips above to help you get a smooth texture and answers to common questions I get.
- Variations: Don’t miss my recipe variations below for ways to add more flavor or even protein.
- Storage: Keep leftovers in an airtight container in the fridge for up to 3-5 days.
- Meal prep: Make the soup ahead, or just roast the cauliflower in advance so all you have to do is simmer and blend.
- Reheat: Warm on the stove or in the microwave. If it separates, blend it again.
- Freeze: Keep the soup in the freezer for up to 3 months. I recommend adding the cream cheese after thawing and reheating.
📖 Want more recipes like this? Find this one and many more in my Keto Ebook Bundle and Winter Ebook Bundle !
I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .
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Cauliflower Soup
Recipe Variations
I kept this cauliflower soup recipe simple, with just 6 ingredients, but you can also change it up in these ways:
- Protein – My go-to way is to add leftover shredded Instant Pot chicken , but you can also cook ground beef or turkey in the same pot in the beginning. Since this cauliflower soup gets blended, I remove the meat before cooking the soup, then add back in at the end. You can also use the method from my creamy chicken soup recipe instead.
- Bacon – If you have already cooked bacon in the oven , air fryer bacon , or microwave bacon , you can sprinkle it over the roasted cauliflower soup at the end. If you don’t have any ready to go, you can cook raw bacon at the start, and then use the bacon grease to saute the garlic. Another option is to chop the raw bacon and add it to the cauliflower when roasting, like I do for bacon brussels sprouts .
- Veggies – Try onions, carrots, or celery. Saute them first, before adding the garlic and thyme. If you don’t want them pureed, remove them before adding the cauliflower, then add back in at the end.
- Lemon – Add a teaspoon of lemon zest or a splash of lemon juice at the end.
- Spicy – If you like heat, add a kick with crushed red pepper flakes, cayenne pepper, or hot sauce.
- Slow cooker – While it won’t have the same roasted flavor, you can toss all the ingredients in a Crock Pot to make it even easier. Cook for 3 hours on high or 6 hours on low, until the cauliflower is tender, then blend until smooth.
More Cauliflower Soup Recipes
Cauliflower is one of my favorite additions to soup, because it adds veggies and bulk without changing the flavor. Try one of my other cauliflower soup recipes next:
