Creamy roasted cauliflower soup is simple, healthy, and so unbelievably tasty! Loaded with veggies, low carb, vegan-friendly, and works great for meal prep.
Like my favorite creamy butternut squash soup and broccoli cheese soup recipes, this roasted cauliflower soup recipe is creamy, flavorful, and packed full of veggies. A great lunch recipe when the weather is cold.
The key to this soup is roasting the cauliflower and a whole head of garlic. Roasting vegetables concentrates the flavor, meaning you get more deliciousness in each spoonful of soup!
If you have not tried roasted garlic, prepare yourselves for absolute heaven! (See how to roast garlic here). Roasting garlic totally changes the garlic flavor from sharp and intense to mellow and slightly sweet.
Reasons you'll โก roasted cauliflower soup
- it's creamy and packed with flavor
- it is vegan-friendly, gluten-free and low carb
- it works great for meal prep and is freezer-friendly
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Which ingredients do we need?
- Cauliflower-ย chopped into 1 inch florets. Purchase pre-chopped cauliflower for an easy shortcut!
- Garlic- a whole head! Don't worry, this soup is not overly-garlicky in flavor as the garlic mellows a lot while it roasts.
- Other veggies- carrots, celery and onion.
- Thyme- try to find fresh thyme, but dried thyme leaves also work in a pinch.
- Stock- use vegetable stock if you are vegetarian, since I am not, I used homemade bone broth.
- Milk- I used 1% whole milk but you can swap for unsweetened almond milk if you are vegan.
Tips for the BEST soup
- multitask- get your garlic and cauliflower into the oven right away, then focus your attention on prepping your soup base while they roast up
- make-ahead- you can pre-roast your garlic or cauliflower if you'd like and add them to the soup cold
- meal prep- you can make this soup ahead and store in the fridge for up to 4 days and the freezer for up to 6 months. Check out my shop for my favorite freezer containers.
- herbs- fresh thyme gives the best flavor, but you can use dried thyme leaves in a pinch
Check out my shop for my favorite blender, immersion blender and freezer storage containers!
FAQ
Yes! Make sure to use vegetable stock and swap the milk for unsweetened almond milk.
While I haven't tried, reader Jess added a can of cannellini beans to the soup before blending.
As written, this roasted garlic cauliflower soup has 10 g net carbs. You can reduce to 7 g net carbs by swapping dairy milk for unsweetened almond milk and omitting the carrot. This could potentially fit into the keto diet or into a low carb diet.
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More healthy soup recipes
Roasted cauliflower soup video
Note that the carrot used in the video was much smaller than in the photos which is why the soup ended up lighter in color
Did you make this? Tag me on social @sweetpeasandsaffron and be sure to leave a comment and rate the recipe!
Creamy Roasted Cauliflower Soup
Ingredients
Soup
- 8 cups cauliflower florets (cut into 1-2 inch pieces; roughly 1 medium-sized head of cauliflower)
- 1 head of garlic
- 3 tablespoons olive oil divided
- 1 onion (diced)
- 1 carrot (peeled and sliced)
- 1 rib of celery (sliced)
- 6 sprigs thyme (or swap for ยฝ teaspoon dried thyme leaves)
- 4 cups stock (chicken or vegetable stock are fine)
- 1 teaspoon salt
- 1 cup milk (unsweetened almond milk may be used)
- fresh pepper
Instructions
Roasted garlic & cauliflower
- Pre-heat oven to 425ยฐF.
- Cut cauliflower into 1-2 inch sized florets. Toss with olive oil to coat {approx 1 tablespoon}.
- Arrange cauliflower on a baking sheet and roast for 20-30 minutes, or until lightly golden on tops. Add to the prepared stock {instructions below}
- To roast garlic, cut the top ยผ inch off the head of garlic. Wrap in aluminum foil, drizzle tops with 1 or so tablespoon olive oil, and seal the top. Place on the baking sheet with the cauliflower and roast together. The garlic will take around 45 minutes to roast, proceed with the rest of the soup and add the garlic as soon as it is ready {it is ready when it is soft and golden, as pictured above}.
Soup:
- Heat 1 tablespoon olive oil in a medium pot over medium heat. Add the onion and cook until translucent and soft, roughly 7 minutes.
- Add the carrot, celery, thyme, stock and salt. Bring to a boil, reduce heat, and simmer. Add the cauliflower and simmer until soft, 10- 20 more minutes. Add the roasted garlic, after cooling slightly, by squeezing the head until the cloves pop out.
- Stir in milk, then using an immersion blender, puree the soup for a minute until completely smooth.
- Serve with yogurt and freshly ground black pepper.
Storage
- Soup may be stored in the fridge for up to 4 days or in the freezer for up to 1 month.
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Video
Nutrition Information
© Sweet Peas & Saffron - Content and photographs are copyright protected. Sharing of this recipe is both encouraged and appreciated. Copying and/or pasting full recipes to any social media is strictly prohibited.
Maria G. says
OH.M.GEE!!!! It's July 2nd and I don't even care that it's a bajillion degrees outside and i'm eating hot soup. This is so delicious and the anchovy butter on toast is beyond words!!! I actually found your recipe because I was searching for recipes with anchovies in them. So glad I found it! ...now to just figure out how to incorporate anchovy butter into my everyday life.
Denise says
Hi Maria! Thanks SO much for reporting back, and I'm so glad you like the soup! I'm giggling at the thought of you eating hot soup in hot weather, but then again, I did the same last week-end! And I'm so glad you appreciate the anchovy butter, it's kind of a hard sell ๐ In fact anything with the word 'anchovies' is kind of hard to convince people of. Have a great week-end ๐
Kim K. says
This sounds like it's hearty without being heavy, and how could you go wrong with roasted garlic?!
Does it ruin the recipe if you don't add the milk?
Denise says
Hi Kim! You would definitely want to add some sort of liquid, the milk thins out the cauliflower/veggie puree and gives it some creaminess. To be honest I don't think it would be quite the same without the milk.
Leah | So, How's It Taste? says
Cauliflower soup is seriously one of my weaknesses. It's such a big bowl of comfort! Yours sounds amazing and I've got to make that anchovy butter toast!
Denise says
Thanks, Leah! The anchovy butter is amazing, it is Bobby Flay's recipe, and as far as I know, you can't go wrong with a Bobby Flay recipe!
Jess @ Flying on Jess Fuel says
I love anchovies!! I don't know why people are so afraid of them!! But your butter sounds so, so yummy. Especially with this soup!
Denise says
Oh yay, I'm glad to hear I'm not totally scaring people off! My mom and Ben thought I shouldn't use the word anchovy in the title, but honestly, the butter is so yummy and went really nicely with the soup! Thanks, Jess ๐
Natalie @ Tastes Lovely says
I am so intrigued with this anchovy buttered toast! I bet it tastes amazing! Anchovies are delicious, poor things get a bad rap. But they give the best savory, salty flavor. And I love cauliflower soup! Pinned!
Kathy @ Olives & Garlic says
I think that soup is a perfect recipe in between the holidays, especially detoxing after the turkey coma. ๐ Love the anchovy toast.
Amy (Savory Moments) says
I love creamy soups this time of year and this one looks super tasty and warming. I'm also very intrigued by the anchovy butter!
Helen @ Scrummy Lane says
I love creamy soups and cauliflower is hubs' favourite, so I reckon this needs to be on the menu very soon. Pinning for later!
Caralyn @ glutenfreehappytummy says
What a cozy bowl of soup! love roasted garlic
Denise says
Thanks, Caralyn! Roasted garlic is the best, isn't it?
Kelly - Life Made Sweeter says
I can't believe it's December already too! Definitely the month for soups and cookies ๐ This looks absolutely incredible! Love how creamy and thick it is! And anchovy buttered toast? Wow - just amazing!
Denise says
Oh, yes! It is COLD here, and I am totally craving soups these days. And I have finally given in and started doing some holiday baking. Thanks, Kelly!
Andrea @ Cooking with Mamma C says
I love cauliflower and just made some last night. I can't wait to try this soup with the roasted garlic. And I need a break from fattening food after two Thanksgiving celebrations in one week. Thanks for posting this. ๐
Denise says
Thanks, Andrea! Wow, two Thanksgivings in one week! I hope you weren't hosting both!
Thalia @ butter and brioche says
What a hearty and delicious soup! Totally drooling over those anchovy buttered toasts especially.. they are right up my alley!
Denise says
I'm glad I'm not the only one who likes the anchovy toasts ๐ My mom told me I should leave it out of the title as it sounds unappetizing...but they were so good!!
Mira says
This soup looks delicious, perfect for the cold weather, that we have. Never tried roasted cauliflower soup, but I'm sure flavors are amazing. It is going to my to do list, pinned ๐ The anchovy butter sounds amazing!
Denise says
Thanks, Mira! You should try cauliflower soup, it is so creamy and comforting, but light on calories ๐
Nora @ Savory Nothings says
Yum, I LOVE creamy soups! This one looks heavenly. And by the way, the old pictures are nowhere near as bad as you think they are! And I wish I could figure out how to get that lovely light you have going on here in my pictures! And one last thing: I'm missing a blue bowl?! ๐
Denise says
Thank-you, Nora, I definitely have some really bad old photos, I ended up deleting a whole bunch of posts, they were so bad! And I think your photos are amazing! Ha, you are right...no blue bowl! But blue pot is present ๐
Rachel @ Bakerita says
I swoon at anything with roasted garlic, and I loooove cauliflower soups, so this totally steals my heart. Need to make it one of these chilly days! Pinned ๐
Denise says
Thanks, Rachel! I am a hopeless roasted garlic addict ๐
Denise says
Thanks so much ๐
CakeSpy says
OMG. This sounds SO Flavorful and looks so warm and cozy!
Denise says
I don't think I can go back to regular cauliflower soup after tasting the roasted version ๐ Thanks so much!
Alice @ Hip Foodie Mom says
Wow, this soup looks sooooo good! I'm down with anything that involves roasted garlic and cauliflower (my fave). Looks so comforting and delicious!! and I've got to try anchovy-buttered toast. Just wow.
Denise says
Anchovy buttered toast tastes a lot better than it sounds ๐ Thanks, Alice!
Isadora @ she likes food says
Holy cow, I can't believe it is almost December!! And, yes I am in a turkey coma, and yes I did do some shopping today, haha! But only a little and we bought our Christmas tree which was really exciting! Now I just have to get out of my turkey coma long enough to decorate the tree! This soup looks perfect! Although it was 80 degrees yesterday, I'm still all about the soup this time of year!
Denise says
I know!!! It's tomorrow :/ Have fun decorating your tree! I don't think we're doing that until a few days before Christmas but that's because we are going to my parent's place for Christmas this year. Thanks, Isadora!
Gayle @ Pumpkin 'N Spice says
Creamy soups are so warm and comforting, especially during this time of year! The flavor of this soup sounds incredible, Denise! Garlic is my absolute favorite, and I love the addition of cauliflower! Sounds perfect!
Denise says
Thanks, Gayle ๐