By: Denise Bustard55 Comments
Posted: 1/9/20Updated: 8/24/20
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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.
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 ♡ 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
Don't forget to pin this post to save it for later!
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.
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!
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 votesPrep Time: 15 minutes mins
Cook Time: 45 minutes mins
Total Time: 1 hour hr
Print Rate
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.
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
© 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.
Meet Denise Bustard
Denise Bustard is the creator of Sweet Peas and Saffron, a meal prep-focussed food blog. With a PhD in biochemistry, Denise takes a scientific approach to perfecting her recipes. You can find Denise's work featured on Huffington Post, MSN, Self and more.
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Reader Interactions
Leave a Comment
Rochelle says
This soup was fantastic! Love roasting the cauliflower and garlic!!Reply
Denise Bustard says
Hi Rochelle, I'm so happy to hear you enjoyed the soup. Thank you so much for taking time out of your day to come back and leave a review 🙂
Reply
Genna says
Just made this soup. It’s so delicious! I used whole milk and skipped the celery. Thank you for sharing.Reply
Denise Bustard says
Hi Genna! So happy to hear you enjoyed. Thanks so much for taking the time to report back 🙂
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Alicia says
Which milk do you prefer?
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Denise says
Hi Alicia! You can use any milk for this recipe including almond milk. It is thick and creamy regardless of the milk. Hope you anjoy!
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Alex Brown says
Omg!! This soup is sooo amazing. Absolutely love the taste of roasted cauliflower so I knew I’d love this soup. One of my new favorites!
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Christina says
Hi - tried this soup last night & it was very good!! Just wondering, where is this anchovy butter recipe? It's not in the post or recipe, that I can see. My husband looooves anchovies & would absolutely love anchovy buttered toast! (me on the other hand, not so much haha)
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Denise says
Hi Christina! I'm so happy you enjoyed the soup! I have updated this recipe without the anchovy butter (to appeal to more people, LOL!) but am happy to try to dig up the recipe for you!
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Sofia Solis says
Favorite fall soup. It’s truly delicious and creamy. Are usually make double batches and freeze a few portions. Thank you so much for this amazing recipe.
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Denise says
YAY! So happy to hear this, Sofia! I need to make this one again soon.
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Maria says
Can I freeze leftovers?
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Denise says
Absolutely!
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Denise says
Hi Maggie, I'm so sorry to hear that, but also very surprised since I just made this soup the other day and we don't find the thyme flavor overwhelming at all, actually quite subtle. Did you use fresh or dried thyme? Just trying to figure out what might have gone wrong.
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Jess says
Just had this for dinner and it was fantastic! The only thing I did differently was add a can of cannellini beans before I used the immersion blender (trying to get more protein in the diet). Thanks for this great recipe!
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Denise says
I'm glad you enjoyed it! Great idea with the beans!
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Dee says
Made thIs tonight - and it’s sooo good!!I was temporarily worried after tasting it mid-cook, the dried thyme was very earthy. / woody. BUT......after adding the roasted garlic and milk, the soup was lovely and complex, rich and just delicious!!!!
Highly recommended ??? 5 stars ⭐️⭐️⭐️⭐️⭐️
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Denise says
Yay! Glad you enjoyed it, Dee! I just made a batch to stock my freezer pre-baby 🙂
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Noel says
Making this right now with veggie stock and almond milk!Reply
Denise says
I hope you enjoyed the soup, Noel 🙂
Reply
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