Healthy Creamy Roasted Cauliflower Soup Recipe

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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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5 from 32 votes

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.

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

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

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.

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:

Don't miss the VIDEO above - it's the easiest way to learn how to make Roasted Cauliflower Soup!

Nutrition Information Per Serving

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

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. Carb count excludes sugar alcohols. Net carb count excludes both fiber and sugar alcohols, because these do not affect blood sugar in most people. We try to be accurate, but feel free to make your own calculations.

More Low Carb & Keto Support

If you want to know more about how to start a low carb diet, want to substitute sweeteners, need a food list, or need support, check these guides:

Low Carb & Keto Diet Plan
Starter Guide Sweetener Conversion Calculator Keto Low Carb Macro Calculator Low Carb Keto Food List + Printable PDF

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