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overhead shot of three bowls filled with creamy roasted cauliflower soup on a gray background
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5 from 16 votes

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.
Prep Time15 mins
Cook Time45 mins
Total Time1 hr
Course: Lunch
Cuisine: American
Servings: 6
Calories: 133kcal



  • 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


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}.


  • 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.


  • Soup may be stored in the fridge for up to 4 days or in the freezer for up to 1 month.



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*


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