Healthy Creamy Roasted Cauliflower Soup Recipe

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As soon as the weather turns cool, I get obsessed with this creamy roasted cauliflower soup recipe! This healthy cauliflower soup is velvety smooth, full of flavor, and the hands-on cooking time is short, so I can prep the main dish for dinner while I wait.

If you’ve had any of my keto cauliflower dishes, you know that I’m a big fan of roasting cauliflower before using it in recipes. I love the extra flavor that roasting imparts without adding much extra work. Plus, cauliflower is keto friendly.

But you certainly don’t have to be low carb to love this creamy roasted cauliflower soup! It’s delicious for just about anyone… even my kids love it.

What Is Roasted Cauliflower Soup?

Roasted cauliflower soup is a soup that’s made of pureed roasted cauliflower. The roasting step adds a lot of flavor, and it’s the best way to make it, in my opinion.

If you want an easier version that doesn’t require roasting the cauliflower separately, try cauliflower cheese soup instead.

Healthy Cauliflower Soup Ingredients

This section explains how to choose the ingredients for the best cauliflower soup, what each one does in the recipe, and substitution options. For measurements, see the recipe card below.

• Cauliflower – You’ll need about 6 cups of florets, so choose a large head, or two smaller ones.
• Olive oil – For roasting the cauliflower. Avocado oil works fine, as well.
• Garlic – Fresh minced garlic cloves have the best flavor, but the pre-minced kind from a jar works, too.
• Fresh thyme – Adds flavor! 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 herbs.
• Chicken broth – You can use chicken bone broth for extra richness, or regular chicken broth. Vegetable broth works as well, for a vegetarian option.
• Cream cheese – This is what makes the cauliflower soup creamy! Cut it into small cubes to melt into the soup more easily. If needed, you can use a dairy-free cream cheese, or sub coconut cream, though the flavor will be different.
• Black pepper

How To Make Cauliflower Soup On The Stove

This section shows how to make the best cauliflower soup with step-by-step photos and details about the technique. For full instructions, see the recipe card below.

• Season cauliflower. Cut your cauliflower head into florets. Place them in a large bowl and toss with olive oil, salt, and pepper.
• Roast. Roast the cauliflower in the oven, until tender and browned.

• Saute aromatics. For this naturally keto cauliflower soup, we’re using a combination of garlic and fresh thyme. It only needs a minute to bring out the flavors. Sauteing makes a big difference, so it tastes like roasted cauliflower and garlic soup, but the cauliflower is still dominant.

TIP: You can use butter instead of oil for extra flavor. Since you only saute the garlic and herbs for a minute, the butter won’t get the chance to burn.

• Simmer. Add chicken broth and bring to a boil, then simmer over medium-low heat for 10 minutes.

• Blend. Use an immersion blender to puree the soup until smooth.

TIP: If you don’t have an immersion blender, you can blend the soup in batches in a regular blender, and then return to the pot.

• Make it creamy. Add chunks of cream cheese to the soup, then blend again. Stir in salt and pepper to taste, if needed.

TIP: Save a few roasted cauliflower florets from the pot before you blend it to use as a garnish. They add an extra burst of flavor and texture!

How To Make Cauliflower Soup In A Crock Pot

Want to make this healthy roasted cauliflower soup recipe in the Crock Pot? You definitely can, though it’s not a huge time saver here since you’d still need to roast the cauliflower. Here is how:

• Roast the cauliflower (same as above).
• Saute the garlic and herbs (same as above). You could also skip this step, but the flavor is better if you do it.
• Slow cook. Add roasted cauliflower, aromatics mixture, and broth to the Crock Pot, and cook for 3-4 hours on Low.
• Add the cream cheese at the end using the immersion blender, just as you would on the stove top.

Things You Can Add

I kept this cauliflower soup recipe simple, with just six ingredients, but you can also change it up by adding any of these ingredients:

• Onions – Saute them with the aromatics.
• Bacon – If you have already cooked bacon in the oven, air fryer bacon, or microwave bacon, you an simply chop it up and add it to the soup. If you don’t have any ready to go, cook raw bacon in the dutch oven on the stove, before sauteing the aromatics. Then, you can use the bacon grease in place of oil.
• Other vegetables – Try carrot or celery. Saute them for a few minutes with the aromatics. If you don’t want them pureed, remove them before adding the cauliflower, then add back in at the end.
• Lemon – Lemon zest or lemon juice can be added at the end to brighten up the flavors.
• Add heat – Try crushed red pepper flakes, hot sauce, or cayenne pepper.

Frequently Asked Questions

This roasted cauliflower soup recipe is super simple and straightforward, but here are answers to some common questions to make it perfect…

How to make cauliflower soup creamy?

We use cream cheese to make this cauliflower soup creamy! If you like, you can also make it creamy by adding heavy cream or coconut cream instead, but it will be slightly thinner than using cream cheese.

What herbs go with cauliflower soup?

This cauliflower soup recipe uses fresh thyme, but you could also use rosemary, chives (best added at the end for garnish), or Italian seasoning.

How to thicken cauliflower soup?

This low carb cauliflower soup doesn’t need any thickeners — it’s naturally thickened. The pureed cauliflower makes the soup nice and thick.

How do you fix bland cauliflower soup?

With garlic, thyme, chicken broth, and cream cheese, this soup already has lots of flavor and should not be bland. But, if you want to take it up a notch, try the ideas for additions in the section above.

Storage Instructions

Store the soup in the refrigerator for up to 5 days.

Can I make it ahead?

You can definitely make low carb cauliflower soup ahead of time. Alternatively, you can also roast the cauliflower ahead of time, so that the day you make it, all you have to do is simmer the vegetables and blend it until smooth.

Can I freeze cauliflower soup?

Yes, you can freeze healthy roasted cauliflower soup! Because this soup contains dairy (from the cream cheese), I would recommend leaving the cream cheese out when you freeze it. When you’re ready to eat, you can reheat the soup and blend in the cream cheese.

Alternatively, if you have leftover soup, you could freeze it and then when you reheat the soup, plan on running it through the blender before eating to ensure it’s nice and creamy.

Before you freeze the soup, let it cool completely. Then, transfer it to a freezable container (glass or plastic) or freezer bag.

Reheating instructions:

Reheat this healthy cauliflower soup recipe on the stove over medium heat. If it separates, puree with an immersion blender again to bring it back together.

What To Serve With Cauliflower Soup

What goes with cauliflower soup? You can serve healthy breads, or a main dish and/or salad to make it a complete meal. Here are some serving ideas:

• Asparagus Stuffed Chicken
• 90 Second Bread
• Marinated Artichoke Salad
• Pan Seared Salmon

More Healthy Cauliflower Recipes

• Whole Roasted Cauliflower
• Cauliflower Potato Salad
• Easy Cauliflower Rice
• Loaded Cauliflower Casserole

Healthy Roasted Cauliflower Soup Recipe:
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5 from 58 votes

Healthy Creamy Roasted Cauliflower Soup Recipe

An EASY, healthy cauliflower soup recipe, with just 6 simple ingredients! This creamy roasted cauliflower soup is rich and thick, but also good for you.

Course Soup

Cuisine American

Keyword low carb cauliflower soup, roasted cauliflower soup

Calories 286 kcal

Prep Time 10 minutes

Cook Time 40 minutes

Total Time 50 minutes

Author Maya Krampf from WholesomeYum.com

Servings 5 servings

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Recipe Video

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Ingredients

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• 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
• 8 oz Cream cheese (at room temperature, cut into cubes)
• 1/4 tsp Black pepper (to taste)

Instructions

Tap on the times in the instructions below to start a kitchen timer while you cook.

1. Preheat the oven to 425 degrees F (218 degrees C). Line an extra large baking sheet with foil and grease lightly.

2. 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.

3. 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.

4. Add the chicken broth and roasted cauliflower. Bring to a boil, then reduce to a simmer. Simmer for 5 to 10 minutes.
   

5. 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.)

6. 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.
   

7. Add 1/2 teaspoon sea salt (2 g) and 1/4 teaspoon (1 g) black pepper, adjusting to taste as needed.
   

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Recipe Notes

Serving size: 1 cup

Video Showing How To Make Roasted Cauliflower Soup:

Tap here to jump to the video for this recipe — it’s located directly above the ingredients list. It’s the easiest way to learn how to make Roasted Cauliflower Soup!

Nutrition Facts

Amount per serving. Serving size in recipe notes above.

Calories 286

Fat 24g

Protein 6g

Total Carbs 12g

Net Carbs 9g

Fiber 3g

Sugar 4g

Nutrition facts are provided as a courtesy. Have questions about calculations or why you got a different result? Please see our nutrition policy.

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