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Cream of cauliflower soup may not sound like the most exciting meal, but hear me out. This creamy roasted cauliflower soup recipe is divine. Healthy roasted cauliflower soup is velvety smooth and full of flavor thanks to the roasted cauliflower. I know you’ll love this keto low carb cauliflower soup!
Read below to find out what the ingredient is that makes it extra-creamy. It’s something you probably already have in your fridge.
If you’ve had any of my keto low carb cauliflower recipes, you know that I’m a big fan of roasting the cauliflower before using it in recipes. I love the extra flavor the roasting imparts without adding much extra work to the recipe.
Cauliflower is the ultimate low-carb vegetable, which is why you see it a lot around here. It’s versatile, low in carbs, can be transformed into just about anything, and it’s full of vitamins.
But you certainly don’t have to be low carb to love this creamy roasted cauliflower soup!
What Is Roasted Cauliflower Soup?
Roasted cauliflower soup is a soup that’s made of roasted cauliflower. The roasting step adds a lot of flavor, and it’s the best method for how to make cauliflower soup in my opinion.
How To Make Cauliflower Soup On The Stove Top
There are just four steps to this easy roasted cauliflower soup! The whole thing takes less than an hour, and if you really want to speed it up, you can roast the cauliflower ahead of time. It’s time to make my oven roasted cauliflower soup recipe.
First, we roast the cauliflower. This may be an obvious step, but it’s worth noting that this simple step definitely elevates the flavor and I think it helps to make this the best cauliflower soup recipe ever. Yes, ever.
Next, we saute our aromatics. For this 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.
Then it’s time to simmer the cauliflower with broth. I used chicken broth in this healthy cauliflower soup, but you could also use vegetable broth for a vegetarian version.
Last step! We add cubed cream cheese and blend the soup with an immersion blender. If you don’t have an immersion blender, you can carefully blend the soup in batches and then return to the pot.
This last step turns this basic healthy vegetable into an amazing cream of cauliflower soup. The cream cheese (my surprise ingredient!) makes this soup incredibly smooth and creamy.
PRO 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.
To make this easy cauliflower soup recipe in a slow cooker, first roast the cauliflower and saute the garlic and herbs. After that, transfer everything except the cream cheese to the slow cooker 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.
Can You Make Low Carb Cauliflower Soup Ahead Of Time?
You can definitely make low carb cauliflower soup ahead of time. Soup is one of those foods that usually better after a day or two, so it’s a great one to make-ahead.
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 You Freeze Healthy Roasted 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 your low carb roasted cauliflower soup, cool it completely. Then put it in a freezable container (glass or plastic) or freezer bag.
TIP: Make sure you label the soup with the name and date. I’ve learned my lesson on mystery freezer food too many times. HA!
What To Serve With Low Carb Cauliflower Soup
Depending on your appetite, you may want to pair this with a protein like keto low carb chicken recipes but for a lunch or lighter meal, try one of my keto low carb bread recipes.
- Healthy Asparagus Stuffed Chicken Breast with Provolone
- Best Steak Bites Appetizer with Chimichurri Dipping Sauce
- 90 Second Keto Bread with Almond Flour
- Low Carb Paleo Almond Flour Biscuits
Tools To Make Healthy Creamy Roasted Cauliflower Soup:
Click the links below to see the items used to make this recipe.
- Enameled Dutch Oven – This heavy-bottom pot is a kitchen workhorse!
- Immersion Blender – You may not use this every day, but you’ll be so grateful you have it for recipes like this keto roasted cauliflower soup.
Healthy Creamy Roasted Cauliflower Soup Recipe:
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RECIPE CARD
Healthy Creamy Roasted Cauliflower Soup Recipe
You'll love my 6-ingredient EASY creamy roasted cauliflower soup recipe! Find out what the surprise ingredient is in healthy roasted cauliflower soup.
Recipe Video
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Instructions
RECIPE TIPS + VIDEO in the post above, nutrition info + recipe notes below!
Click on the times in the instructions below to start a kitchen timer while you cook.
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 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.
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:
Don't miss the VIDEO above - it's the easiest way to learn how to make Roasted Cauliflower Soup!
Nutrition Information Per Serving
Where does nutrition info come from? Nutrition facts are provided as a courtesy, sourced from the USDA Food Database. You can find individual ingredient carb counts we use in the Low Carb & Keto Food List. Net carb count excludes fiber, erythritol, and allulose, because these do not affect blood sugar in most people. We try to be accurate, but feel free to make your own calculations.
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Sweetener Conversion Calculator 
Keto Low Carb Macro Calculator 
Low Carb Keto Food List + Printable PDF
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41 Comments
Recifit
Additionally, it is compatible with weight loss and is incredibly easy to add to your diet. Cauliflower soup is very low in calories yet high in vitamins.
heather b
Hi, kind of a strange question. I’m trying to eat low carb and squeeze more veggies in. However…. I dislike the taste of most veggies, including cauliflower. In this recipe, when you talk about roasting the cauliflower to get better flavour, do you mean it enhances the cauliflower flavour (ie makes it stronger) or does roasting it give it a different flavour? I’m looking for a recipe where the cauliflower just blends in and I don’t notice it. I’m guessing with this one, it is best to steam it first and then throw it in the food processor at some point? Or?? thanks
Wholesome Yum M
Hi Heather, Roasting cauliflower gives it a different flavor. It still tastes like cauliflower, but it gives it a lot of depth and richness you wouldn’t get if you simply steamed the veggies. This soup is quite similar to potato soup, so if you like that, then you should like this recipe. Best wishes!
Joanne Fort
I made this and my husband, son and I loved it. I was thinking that this was a great clam chowder base. I made it again and added a Costco container of chopped clams, added a bit of clam base to it and it was a WOW!
Shelly
Deliciousness. I used beef stock instead of chicken since I didn’t have any more chicken left and it was really bumped up the savoriness of it
Dana
I roasted the garlic (unpeeled cloves) with the cauliflower like I always do when roasting veggies because it really makes a huge flavorful difference. Then I peeled and added to the broth with the cauliflower. Yummy soup. We all enjoyed it.
CA Friel
First of all I’m glad I had enough cauliflower after the roasting “taste” for doneness because I could have just eaten it all as is – I really don’t like roasted vegetables – too many black areas. Well not this cauliflower. I also started to make this just before eating dinner so I turned off the oven and left it to make sure it was soft. It was out of this world. I did not use all of the cream cheese – I used 2oz of sharp cheddar. Next will be broccoli cream soup but this cauliflower is superb! Thank you so much! Can wait for lunch tomorrow!!
Rachelle Godfrey
Love this recipe! Can’t say cauliflower soup sounded appealing but I had it in the fridge and my hubby is doing Keto. This is a keeper we will use for years to come! We garnished with fresh Parmesan and it was amazing. Thank you!!
Carmelo
This is fantastic. I have made this so many times and for so many people. They all love it. I like to add a cup of grated Parmesan to give it some sharpness. Either way, number one.
Iffy
Can this be frozen please? And how long can it last in the fridge?
Wholesome Yum
Yes, you can freeze it Iffy — check the post above for tips. You should be able to refrigerate it for 4-5 days.
Anne Lawton
I love recipes like this that are so simple and delicious!
Hope
Cauliflower soup is one of my favourite soups – this one was extra creamy with the addition of cream cheese. Loved it!
Cynthia
Gorgeous soup! I love cauliflower…It’s certainly enjoying its time in the limelight!
Kelly Page
You had me at cauliflower! I’m game for anything cauliflower – especially this soup!
Jean
I love cauliflower everything, and this sounds so creamy and comforting! Can’t wait to try this.
Raia Todd
I love cauliflower soup. I thought that the cream cheese was a delicious addition!
Megan Stevens
I love how this slow cooks, the thyme and where would we be without cream cheese? It was delicious!
Heather
What a wonderful combination of deep flavors, especially from the cauliflower!!
Renee D Kohley
Roasting is just about one of the only ways I truly love cauliflower -what a great soup idea! Thanks!
Joni Gomes
This soup turned out SO creamy! Will make again and again!
Les
I make a similar soup but add celeriac to it. Very tasty and smooth.
Jules
This family neglected cauliflower for way too long! This was great with some veg broth and dairy free cream cheese!
Andrea Metlika
This soup is very creamy and flavorful. I’ll definitely be saving to make again.
Dannii
I love cauliflower soup. So creamy and really comforting.
Lisa
I’m always on the lookout for some good soups and this one with cauliflower was a gem! I better make it again before it gets too warm!
Ali randall
This recipe was a winner. I can’t believe there are only 6 ingredients. I love cauliflower soup and the fact that it is healthy and not loaded with unhealthy ingredients sold me.
Jacqueline Meldrum
That is gorgeous and was delicious. I love that you added cream cheese, I’ll have to remember that.
Taryn
Great recipe! This is one of my favorite types of soup!
Laura
Your soup is so creamy and delicious! Love that it is healthy, too!
Karyn
Could you suggest a non dairy substitute for the cream cheese? Would coconut cream possibly work?
Maya | Wholesome Yum
Hi Karen, It would be less thick, but yes, you can use coconut cream.
Jenna Urben
This is absolutely delicious 🙂 I love healthy and filling soup for dinner. Amazing!!
Kristina
Oooh! Roasted cauliflower is such good flavor and this was super creamy! Delish!
Kelly Anthony
Roasting cauliflower is the only way to eat it. I’ve never made soup with my roasted cauliflower but it sounds delicious and super healthy. I can’t wait to try your recipe.
Robin
Absolutely making this soup. We keep organic riced cauli on hand in the freezer, and I imagine it can be sautéed with the onions and herbs and then the rest added. We use the riced cauli in casseroles and soups, but mainly to make pizza crusts. Thank you!
Jessica Formicola
Even my veggie-hating kids loved this delicious soup! Thanks so much for sharing the recipe!
Mary Bostow
That is just what I needed right now. Simply amazing! YUM!!! Thanks so much for the recipe.
Jillian
This looks so easy & so creamy – 2 of my most favorite things!!
Samantha
I have always adored cauliflower soup, but roasting took this recipe over the top! Yum.
Beth
I love cauliflower! This was easy and delicious!