Creamy Roasted Cauliflower Soup

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.

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Which ingredients do we need?

• Cauliflower- 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.

Can I make this soup vegan?

Yes! Make sure to use vegetable stock and swap the milk for unsweetened almond milk.

Can I add more protein to this soup?

While I haven't tried, reader Jess added a can of cannellini beans to the soup before blending.

Is this recipe keto?

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.

More healthy soup recipes

• Healthier Beef Barley Soup
• Stuffed Pepper Soup
• Hearty Vegetable Soup
• Hearty Lentil Soup

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

This post was originally published in 2015. It has been republished with new tips and fresh photos in 2020 (same great recipe)!

Did you make this? Tag me on social @sweetpeasandsaffron and be sure to leave a comment and rate the recipe!

Creamy Roasted Cauliflower Soup

5 from 17 votes

Prep Time: 15 minutes mins

Cook Time: 45 minutes mins

Total Time: 1 hour hr

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Creamy roasted cauliflower soup is simple, healthy, and so unbelievably tasty! Loaded with veggies, low carb, vegan-friendly, and works great for meal prep.

6

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 ½ 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 425°F.
• 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 ¼ 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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Tips:

This recipe has 10 g net carbs, most of which come from the cauliflower and garlic. You can reduce it to 7 g net carbs by omitting the carrot and using unsweetened almond milk in place of the dairy milk.

 

 

Stir in milk, then using an immersion blender, puree the soup for a minute until completely smooth. *you may reserve some of the roasted cauliflower to use as a garnish if desired*

Video

Nutrition Information

Serving: 1/6 of batch of soup, Calories: 133kcal, Carbohydrates: 12g, Protein: 5g, Fat: 8g, Saturated Fat: 1g, Cholesterol: 0mg, Sodium: 730mg, Potassium: 535mg, Fiber: 2g, Sugar: 5g

Author: Denise Bustard

Course: Lunch

Cuisine: American

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