On The Table

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Creamless Cream of Cauliflower Soup Recipe

A creamy, roasted cauliflower soup recipe without the use of cream? This recipe defies the odds and gifts one healthy cream of cauliflower soup you will love cozying up to!

Creamless Cream of Cauliflower Soup Recipe

Is there anything better than cozying up to a warm, creamy bowl of soup? What about a healthy bowl of soup without the use of heavy cream?

While a creamy, yet creamless soup may seem like an oxymoron, we have a nutritious and delicious solution! It is also dairy-free, vegetarian-friendly, and highly adaptable.

Find out how to make a roasted cauliflower soup recipe (and the many reasons you will love this soup)!

Healthy Cream of Cauliflower Soup Recipe

Yield: About 6 bowls

Nutrition per serving: 80 calories, 4 g fat, 1 g protein, 9 g total carb, 2 g fiber

Prep time: 20 minutes
Cook time: 40 minutes
Total time: 1 hour


• 1 large head of cauliflower (about 3 cups), cut into bite-size pieces
• 2 Tbsp olive oil, divided
• Salt and pepper to taste
• 1 medium onion, chopped
• 2 garlic cloves, minced
• 5 cups vegetable broth, low-sodium


1. Preheat oven to 400°F. Add chopped cauliflower onto a baking sheet and lightly drizzle with a tablespoon of olive oil. Sprinkle with salt and pepper to taste.

2. Transfer cauliflower to oven and roast for about 15 minutes then flip the florets. Roast for an additional 10 to 15 minutes, or until the florets are caramelized and tender.

3. In a large saucepan, heat remaining tablespoon of olive oil over medium heat. Add onions and garlic and sauté until softened.

4. Add roasted cauliflower and vegetable broth to the saucepan. Bring to a boil, reduce heat, and simmer covered for about 5 minutes.

5. Take the pot off the heat and blend with an immersion blender. Or, carefully transfer to a blender and mix in batches. Puree completely for a creamy soup or leave some chunks for a bit of texture.

6. Serve and enjoy warm.

Other Tips & Tricks for a Healthy Cream of Cauliflower Soup

From expediting the process to bulking the recipe, learn other tips for the cream of cauliflower soup.

Prepare Cream of Cauliflower Soup with Frozen Cauliflower

Although this recipe calls for fresh cauliflower, frozen cauliflower can also be substituted. This helps expedite the process while still providing a healthy cauliflower soup.

Here is how to do it:

1. Jump straight to step number 3, sautéing the onion and garlic with the olive oil.

2. Add about 2 cups of frozen cauliflower, along with the broth and seasonings.

3. Bring mixture to a boil over medium-high heat. Reduce heat, cover, and simmer for about 10 minutes, or until cauliflower is softened.

4. Blend as you would for the roasted cauliflower soup recipe.

Add a Protein Source

The creamy cauliflower soup is satisfying as is! However, adding a protein source can help balance out the meal and lead to greater satiety.

Since the recipe already calls for vegetable broth, you can stick to a vegetarian theme. 

Plant-based protein sources to add may include roasted chickpeas or some sort of beans such as cannellini and kidney beans. Topping with slivered almonds or other nuts also offers a slight crunch and healthy fat.

Also, use chicken broth and an animal protein per preference. For instance, shredded or roasted chicken with a dusting of parmesan cheese can truly elevate the soup recipe.

Flavor with Favorite Flavors & Toppings

The recipe can be adapted to take on so many flavors and toppings beyond protein sources. Here are a few of our favorite combinations:

• Coconut turmeric: Swap out a cup of broth with coconut milk for a slightly nutty, yet creamy flavor and texture. Add two teaspoons of turmeric powder before blending and top with crushed red pepper for a kick.

• Broccoli onion cheddar: Add steamed or roasted broccoli to the mix and blend with the cauliflower. Top with freshly grated cheddar cheese.

• Loaded baked potato: Top the cream of cauliflower soup with a dollop of sour cream, crumbled bacon, and fresh chives. Feel free to add cooked potato to the recipe as well. (Keep the skin on for a boost of fiber!)

Prepare the Soup in Bulk

The recipe can be prepared in bulk to use as a lunch or dinner option amidst a busy week. Simply project the number of servings desired and prepare accordingly.

When stored in airtight containers, the soup will keep fresh in the fridge for four days. If planning to eat the soup later on, store in the freezer for up to six months. 

Write the prepared and storage date on a piece of tape and stick to the container for quick reference.