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.

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two bowls of healthy roasted cauliflower soup
Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes
Servings 5 servings
Author Maya Krampf from


  • 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)


  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.

Recipe Notes

Serving size: 1 cup

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Nutrition Information Per Serving

Calories: 286 | Fat: 24g | Total Carbs: 12g | Net Carbs: 9g | Fiber: 3g | Sugar: 4g | Protein: 6g

Nutritional information is provided as a courtesy and we strive to keep it as accurate as possible. 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 with this information, but please feel free to make your own calculations.


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