Healthy Creamed Cauliflower Soup Recipe

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Learn the secret to making luxuriously rich, ultra creamy Roast Cauliflower Soup healthy! Featuring deeply flavorful roasted cauliflower florets, tender white beans, fresh veggies, and plenty of aromatic seasonings – without all the heavy cream – this creamed cauliflower soup recipe is healthy, hearty, and perfectly cozy too. Best of all, you’ll need just 8 ingredients and few pantry spices to make it! 

Featured comment: Yum! Made this tonight and it’s delicious! The roasted cauliflower was so good I’m surprised it made it to the soup!” – Lisa

Update: This article was originally published in November 2015. It’s been updated to include more information about making roasted cauliflower soup. Plus, there’s now a recipe video showing you *just* how easy this cauliflower soup recipe is to make at home! 

About this creamy cauliflower soup 

This recipe for roasted cauliflower soup is everything you want in a healthy soup – it’s creamy, rich, thick, and fantastically flavorful.  And it will warm you right up – WITHOUT weighing you down!

Featuring deliciously caramelized roasted cauliflower florets, fresh vegetables, aromatic spices, and creamy white beans, this cauliflower soup recipe is savory, perfectly creamy, totally comforting, and healthy too! Or you can top it with crispy, umami-rich bacon and save the healthy bit for a different day. Either way, this creamy roasted cauliflower soup will win over your belly – and your heart!

As if that wasn’t good enough, this roast cauliflower soup is easy to prepare, requiring just eight easy-to-find ingredients and a few pantry seasonings.

And, if you happen to have a picky eater who hates vegetables, this soup is a MUST! This cauliflower cream soup has been picky-eater devoured and approved!! So, if you are looking to sneak more veggies into someones diet, top their bowls of soup with fun garnishes – such as a generous scattering of crispy bacon and sprinkling of smooth cheddar, or crushed tortilla chips and pico de gallo – and watch them scarf it down!

Why you’ll love this soup recipe

• 8 basic ingredients! You only need 8 simple-t0-find ingredients along with a few pantry seasonings to make the best cauliflower soup right in your very own kitchen!
• Easy recipe! This healthy soup recipe is super simple and fool-proof to prepare!
• Rich and creamy without all the heavy cream! This creamy cauliflower soup is thick and ultra-creamy like a bisque or chowder, without multiple cups of heavy cream and/or potatoes!
• Amazing flavor! Between the caramelized cauliflower, aromatic seasonings, creamy beans and touch of half-and-half, this soup is unapologetically rich and flavorful!
• Customizable toppings! Toppings are the best way to totally customize your bowl of healthy cauliflower soup! Top it off with bacon and cheese if you’re feeling naughty or a dollop of Greek yogurt and fresh herbs for a lighter garnishing touch!
• Great way to sneak veggies into your (or your kids) diet! Little and big kids alike absolutely love this soup!

What’s in creamed cauliflower soup?

This creamy roasted cauliflower soup healthy recipe requires just eight simple ingredients along with a few pantry seasonings! Below is a comprehensive list of the ingredients you will need to make it:

Ingredients for this recipe

• Cauliflower: You will need one large head of cauliflower for this best cauliflower soup recipe. Make sure the head of cauliflower is approximately 2 1/2 pounds – give or take.
• Onion: You can use either a yellow onion or sweet onion, depending upon your personal preference
• Jalapeño: One large jalapeño adds a touch of smoky, earthy flavor as well as a touch of heat. If you don’t like anything spicy, make sure you remove the seeds and ribs of the jalapeño before dicing it.
• Seasonings: A combination of cumin, paprika, chili powder, salt, and pepper all provide a ton of flavor
• Garlic: Two cloves of garlic provide a subtle, yet distinctive punchy taste. Make sure you use fresh garlic, and not the minced variety sold in a jar
• Cannellini Beans: White beans are the secret ingredient to making this soup thick and ultra-creamy without loading it up with heavy cream. Thoroughly rinse and drain your white beans before using them in this recipe for roast cauliflower soup.
• Stock: Chicken or vegetable stock makes up the liquid base of this soup. Make sure you are using a no- or low-sodium stock.
  • Substitute: Better than bouillon, chicken broth, or vegetable broth.
• Half and Half: A touch of half and half adds a luxurious layer of rich flavor. I suggest using the half and half to taste, using more for a richer mouthfeel.
  • Substitute: Alternatively, you can use heavy cream if you want a truly rich creamed cauliflower experience!
• Bacon (optional): While entirely optional, bacon adds the perfect savory, salty and umami element to this cauliflower soup without cream.

Substitutions and variations

This cauliflower soup roasted recipe is somewhat flexible, so please feel free to substitute ingredients based upon your personal preference or what you have readily available!

• Leeks: If you prefer a milder, more delicate onion flavor, leeks are a wonderful substitute for regular onions. When using leeks, make sure you rinse them thoroughly and only use the white base and light green portion of the stalk in this cauliflower creamy soup.
• Serrano: If you prefer your soup with a spicy kick, you can substitute serrano peppers for the jalapeño. Jalapeños are much more mild in flavor and serrano peppers are (generally) about five times as spicy!
• Bell Pepper: If spicy isn’t your thing, swap the spicy jalapeno for a sweet bell pepper instead.
• Veggies: You can easily make this cauliflower soup even healthier by bulking it up with veggies. Carrots, celery, and sweet corn all taste great here.
• Seasonings: This cauliflower healthy soup recipe uses a combination of Tex-Mex seasonings; however, you can customize the seasonings to your liking. Ground coriander is a delicious addition, or you can totally switch up the seasonings and use a combination of cayenne + parsley, sweet paprika + thyme or cumin + coriander and turmeric.
• Vegetarian Option: If you are looking to make this a vegetarian cauliflower soup, simply omit the bacon and use vegetable stock instead of chicken stock.

How to make roasted cauliflower soup?

This creamy soup recipe with cauliflower is so simple and only requires 15 minutes of hands on preparation!

1. Roast Cauliflower: In a large mixing bowl, toss cauliflower florets with olive oil and seasonings. Transfer the cauliflower to a sheet pan and roast until the cauliflower is golden, about 20-30 minutes. Remove the cauliflower from the oven and set aside.
2. For the Soup – If using bacon:  Add bacon to a Dutch oven and place over medium heat. Cook, stirring occasionally, until the bacon is crispy. Turn off the heat and use a slotted spoon to remove the bacon to a paper towel-lined plate. Set the bacon aside. If not using bacon, skip the above and heat 1 1/2 tablespoons of neutral oil in a Dutch oven or Stock Pot over medium heat. Proceed to next instruction.
3. Add vegetables: Return the heat to medium and add the onions and jalapeños, along with the seasonings. Sauté, stirring frequently, until the onion is soft and translucent. Add garlic and cook until fragrant, about 1 minute.
4. Add remaining ingredients & simmer: Add the roasted cauliflower, cannellini beans and stock to the pot. Bring the soup to a boil and immediately reduce heat to a gentle simmer. Simmer for 10-12 minutes, or until the vegetables are very tender.
5. Puree: Turn off the heat and use an immersion blender to puree soup until smooth and very creamy. (Alternatively, you can transfer the soup in batches to a stand blender, puree, and transfer back to pot). Add half-and-half: Return heat to low and stir in the half-and-half. Taste and adjust for seasoning.
6. Serve: Ladle the healthy roasted cauliflower soup into serving bowls. Garnish the top with bacon and your favorite toppings. Serve the roast cauliflower soup immediately and enjoy!

What kitchen tools do I need?

This healthy cream of cauliflower soup requires very minimal, basic kitchen equipment!

• Measuring cups and spoons
• Large Mixing Bowl
• Sheet Pan
• Dutch Oven or Large Soup Pot
• Immersion or Stand Blender
• Serving Bowls

Step-by-step photos: making roast cauliflower soup at home 

(Don’t forget to scroll down for the detailed instructions in the complete printable recipe at the bottom of the page.)

FAQs: cauliflower healthy soup

How to puree cauliflower for soup?

There are two ways you can puree cauliflower when making soup recipes – an immersion blender or a stand blender.

• Immersion Blender: Using an immersion blender is the quickest, easiest, and least messy way to puree cauliflower for soup. Before using your immersion blender, make sure you turn the heat off underneath the pot! Next, insert the blender into the pot and puree the soup until it is creamy and thick in texture.
• Stand Blender: Using a stand blender is a bit more cumbersome than an immersion blender; however, it works great! To use a stand blender to puree, transfer the roasted cauliflower soup from the pot to the blender in batches (don’t fill the blender up to the top). Pureeing in batches will help you avoid the hot soup from exploding out the blender, as hot soup steams and expands which will push the top off of the blender. Once you have a portion of the soup in the blender, use a towel and press down to cover the top of the blender. Next, puree the cauliflower until it’s creamy and thick in texture. Once blended, transfer the roast cauliflower soup soup back to the soup pot and repeat pureeing in batches until all the soup is creamy and thick.

Serving healthy cauliflower soup recipes

You should serve this creamed cauliflower healthy soup warm or hot – as soon as possible after making it. While you can serve soups at room temperature or cold, they will lack the same depth of flavor and they won’t be very appetizing.

Serving suggestions

• Try serving soup recipes with roasted cauliflower as a warming appetizer or starter and top the bowls with homemade bread croutons if you’re doing a little holiday entertaining.
• Serve it as a delicious side dish to sandwiches and salads.
• Or make it a cozy, lighter family dinner by pairing it with fluffy dinner rolls for sopping.
• And, if you are looking for a fun soup serving idea, ladle this roasted cauliflower soup into a bread bowl.
• Or throw a cauliflower party and set up a soup bar complete with an abundance of toppings and garnishes!

What toppings can I add?

Toppings and garnishes are the perfect way to customize your roast cauliflower soup recipe and transform it from good to GREAT!! Soup toppers can range from crunchy or creamy, and salty or savory, to herbaceous. You can choose to add one or more topping to your roast cauliflower soup, depending upon your preference. Or set a bunch of toppings in individual bowls and let your family pick their favorites!

Toppings for soup

• Bacon: This roasted cauliflower soup recipe includes crispy, salty, umami-packed bacon as a garnish.
• Cheese: Shredded or grated cheese is the perfect complement to roasted cauli soup. I love using cheddar; however, parmesan, gruyere, Colby jack, mozzarella and provolone will also taste great.
• Herbs: Fresh herbs are a wonderful way to add a touch of herbaceous, fresh flavor. Green onions, chives, cilantro, parsley and thyme are all delicious topping options.
• Sour Cream: Since this cauliflower soup is creamy it’s begging for a dollop of tangy sour cream for an ultra-luxurious mouthfeel.
• Chips: Crushed tortilla chips, tortilla strips, or pita chips are a fun, crunchy topping option.
• Croutons: If you prefer a traditional crunchy element, you can never go wrong with a scattering of croutons as a topping.
• Chickpeas: Crispy roasted chickpeas are a delicious option if you are looking for a healthier topping.
• Cauliflower Florets: Reserve a few roasted cauliflower florets to use as an easy and visually pleasing garnish.

What to serve with cauliflower soup recipe?

This rich and creamy roasted vegtable soup is delicious on it’s own and hearty enough to be enjoyed as a stand-alone dish. However, if you are looking to turn your pot of healthy soup into a more well-rounded meal, it pairs deliciously with everything from salads and sandwiches to vegetables, potatoes and bread.

Tip: If you’ve got leftover cauliflower, use it up in these recipes: Mexican Rice and Cheesy Cauliflower Casserole.

12 perfect sides to serve with cauliflower

• Bread: Warm bread is a delicious dipper for cauliflower cream soup. Anything from crusty artisan breads, soft dinner rolls, breadsticks and cheese bread is a wonderful addition.
• Crackers: Salty, crunchy crackers are a nice contrast to creamy soups.
• Hush Puppies or Fritters: You can serve battered and fried hush puppies or fritters as a side or use them as an indulgent garnish.
• Flatbreads: A quick and easy cheesy flatbread pizza is a fun way to round out your meal.
• Salads: A simple green salad or roasted cauliflower salad is a delicious way to balance out this roast cauliflower soup recipe. Using a vinaigrette dressing on your salad will help balance the creaminess of this soup.
• Grilled Cheese: A buttery grilled cheese sandwich is an obvious side option for soups.Plus, it pulls double duty as a delicious dipper.
• Artisan Sandwiches: A warm panini or your favorite club sandwich transforms this roasted creamy soup into a super hearty, cozy meal.
• Fries: Kid-pleasing French fries add the perfect salty crunch to contrast this luxuriously creamed soup. For a healthier option, try sweet potato fries!
• Potatoes: Baked potatoes are an easy way to round out this bowl of cauliflower puree.
• Vegetables: Your favorite seasonal vegetable – roasted or sautéed – are a great option if you are looking to keep things light and healthy!
• Mushrooms: Mild, savory mushrooms are one of my favorite sides to pair with this pureed soup, especially if you are serving vegetarians!
• Chicken Tenders: Tender, crisp chicken tenders bring a nice depth of flavor and provide a delicious contrast to this caramelized soup.
• Veggie Meatballs: If your looking for a healthy side option, these meatless meatballs made with cauliflower are amazing!

Storing roast cauliflower soup recipe

Food safety is important when it comes to storing leftovers! Follow the simple tips below for properly storing and reheating this creamy crab and shrimp bisque!

How long is cauliflower soup good for?

Allow the leftover soup to cool completely at room temperature. Transfer the soup to an airtight storage container and store in the refrigerator for 4-5 days.

How to reheat leftovers?

You can reheat your leftover cauliflower soup two different ways! If the leftover soup has become thicker during storage, simply add a bit of stock, broth or cream (half-and-half) to thin it out.

• Stovetop: Transfer the leftover portion of soup to a medium saucepan or large pot. Reheat over low to medium-low heat, stirring occasionally, until warm throughout. Take care to avoid rapidly simmering or boiling the soup as high heat will cause the soup to separate or curdle!
• Microwave: Add an individual portion of the leftover soup to a microwave-safe container. Place a microwave-safe lid on top of the container, leaving the lid slightly cracked at the side to form a vent. Reheat for 60 second intervals, stirring in between, until the soup is warm throughout.

Can I freeze creamy roasted cauliflower soup?

This healthy cauliflower soup freezes beautifully, which makes it perfect for meal prep or easy heat-and-eat lunches and dinners!

To Freeze: Prepare the soup according to recipe instructions; however, do not add the half-and-half! Remove the soup from stovetop and allow it to cool completely. Transfer the soup to a freezer-safe resealable bag or airtight container. Squeeze out all air, seal tightly, and freeze. The soup will keep well in the freezer for up to 3 months.

To Prepare: When ready to use, thaw the soup in the refrigerator overnight. Add the soup to a medium saucepan, cover and and reheat over low to medium-low heat, stirring occasionally, until warm throughout. Stir in the half-and-half and continue to cook until the soup is warm throughout. If your soup is a little too thick, thin it with a bit of stock, broth or cream. Garnish the soup as you see fit and enjoy!

This secretly healthy creamy soup with roasted cauliflower is like a warm hug in a bowl! Prepare to get all the warm and fuzzies with this recipe for roasted cauliflower soup!!

Until next time, friends, cheers!

Cheyanne

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More healthy, creamy soup recipes made with veggies!

If you’re looking for more healthy creamed soup recipes, try these family favorites next:

• Butternut Squash Apple Soup
• The Best Soup with Parsnips
• Roasted Sweet Potato Soup
• Homemade Tomato Soup
• Apples in Soup
• Carrot and Ginger Soup

Recipe testimonials!

Here’s what a few readers are saying about this deliciously creamy and healthy roasted cauliflower soup recipe:

• “This recipe is sooo delicious! And, it’s versatile for all the accouterments that can go on top.” – James
• “Great flavor, nice texture. Yes, making again another day.” – Lisa
• “I couldn’t wait to try this recipe! I just bought a big beautiful head of cauliflower and I had most of the other ingredients, so this soup seemed destined to be. It was absolutely FANTASTIC! I did use the bacon, because why not? Thank you for this recipe!” –Stephanie

Watch how to make the best Healthy Creamy Roasted Cauliflower Soup👇

Creamy Roasted Cauliflower Soup (healthy recipe!)

4.92 from 12 votes

Author: Cheyanne Holzworth

Total Time: 50 minutes mins

Prep Time: 15 minutes mins

Cook Time: 35 minutes mins

Servings: 6 servings

Print Recipe Pin Recipe

Make restaurant-quality, ultra creamy cauliflower soup thats secretly healthy too with this simple Roast Cauliflower Soup recipe. Featuring deeply flavorful roasted cauliflower florets, tender white beans, fresh veggies, and plenty of aromatic seasonings, you'll fall in love with this hearty, perfectly cozy, 8-ingredient healthy soup recipe!

Recipe can be scaled up or down by using the slider if you hover your mouse over the number of Servings.

Equipment

• 1 Large Mixing Bowl (for seasoning cauliflower)
• 1 Large Rimmed Sheet Pan (for roasting cauliflower)
• 1 Dutch Oven or Large Saucepan (for cooking soup)

Ingredients 

• 1 large Head Cauliflower – cut into florets (about 2 ½# Head)
• 2 TBS Olive Oil (or Neutral Oil, such as Canola or Vegetable)
• 1 ½ tsp Ground Cumin - DIVIDED
• 1 tsp Smoked Paprika - DIVIDED
• 1 tsp Chili Powder - DIVIDED
• 1 1/2 tsp Kosher Salt - DIVIDED, plus more to taste
• 1/4 tsp Ground Black Pepper - plus more to taste
• 6-8 Slices Center-Cut Bacon – diced into ½’’ pieces (OPTIONAL) (SEE NOTES)
• 1 small Yellow Onion – small dice (about 1 1/2 cups)
• 1 large Jalapeno – stemmed, seeded and small dice (about 1/3 cup)
• 2 large cloves Garlic – finely diced (about 1 TBS)
• 1 (15.5 oz.) Can Cannellini Beans – rinsed & drained
• 4 Cups Low-Sodium Chicken or Vegetable Stock
• ½ - 1 Cup Half and Half - to taste (SEE NOTES)
• Optional Garnishes: Pico de Gallo Sour Cream, Tortilla Strips, , Cilantro, Shredded Cheddar Cheese, Lime Wedges

Cook ModePrevent your screen from going dark

Instructions

• Preheat oven: Arrange oven rack to the center position and preheat the oven to 425-degrees Fahrenheit (or 400F convection). Next, line a large sheet pan with aluminum foil for easy clean up and set it aside.
• Season Cauliflower: Place the cauliflower florets into a large bowl and drizzle with the olive oil. Toss to coat the cauliflower in the oil. Next, sprinkle 1 teaspoon cumin, ¾ teaspoon paprika, ¾ teaspoon chili powder, ½ teaspoon salt, and 1/8 teaspoon pepper all over the cauliflower. Then toss well to thoroughly coat the cauliflower with the seasonings.

  Roast Cauliflower: Transfer the seasoned cauliflower florets to the prepared sheet pan. Place the pan in the oven and roast, turning the cauliflower over once during baking, for about 20-30 minutes or until the cauliflower is golden and caramelized. Remove from oven and set aside.
  
• Start the Soup - Using Bacon:  Add bacon to a Dutch oven or stock pot and place over medium heat on the stove top. (Tip: start the bacon in a cold pot). Cook, stirring occasionally, until cooked through and crispy, about 8-12 minutes. Turn off the heat and use a slotted spoon to remove the bacon to a paper towel-lined plate. Set the bacon aside. Blot or pour off all, except about 1 ½ tablespoon of bacon fat.

  -OR-

  Start the Soup - NO Bacon: If you don't want to use bacon, heat 1 1/2 tablespoons of neutral oil in the pot over medium heat until shimmering. Once the oil shimmers, go to next step (adding veggies).
  
• Add vegetables: Return the heat to medium and add the onions and jalapeños. Season with ½ teaspoon cumin, ¼ teaspoon paprika, ¼ teaspoon chili powder, 1 teaspoon salt and 1/8 teaspoon of pepper. Sauté, stirring frequently, until the onion is soft and translucent, about 4-5 minutes.

  Add garlic and cook until fragrant, about 1 minute.
  
• Add cauliflower, beans, and stock: To the pot, add the roasted cauliflower, cannellini beans and stock. Give everything a good stir and then increase the heat under the pot to high to bring the soup to a boil. Once boiling, immediately reduce the heat to maintain a gentle simmer.

  Simmer Soup: Simmer the soup - UNCOVERED - for 10-12 minutes, or until the cauliflower is very tender.
  
• Blend Soup: Turn the heat off underneath the pot. Then use an immersion blender to puree soup until smooth and very creamy. (Alternatively, you can transfer the soup in batches to a stand blender, puree, and transfer back to pot).

  Add half-and-half: Return the pot to the stove-top over LOW heat. Stir in the half and half and cook for 1-2 minutes, or until soup is hot throughout. Taste the healthy cauliflower soup and adjust the seasonings as you see fit.
  
• Serve: Ladle soup into serving bowls. Sprinkle the reserved bacon over the soup and top with your favorite garnishes. Serve immediately and enjoy!
  

Video

Notes

• Bacon: I use center-cut bacon because it is leaner with less fat. However, you can absolutely use your favorite variety of bacon in this soup!
• To make this vegetarian: Omit the bacon from ingredient list and skip step #3.  Use 1 1/2 tablespoons of extra-virgin olive oil to sauté onion and jalapeños in step #4.
• Spicy Level: If you don't like a lot of heat, make sure you remove ALL the seeds and the ribs from the jalapeno before dicing. If you prefer a bit of spicy heat, leave some of the seeds and ribs intact!
• Half-and-Half: I use low-fat Half and Half; however you can use whatever you can use full-fat or heavy cream if you prefer a richer mouthfeel! 
• Blender: If you are using a stand blender to puree the soup, make sure you puree the soup in batches to avoid the hot soup from exploding out of the blender.  Hot soup will steam and expand in the blender, which will push the top off of the blender (hence causing a soup explosion), so always make sure you puree in batches and avoid filling the blender all the way to the top!

Recipe Yield: Roughly 6 1/2 to 7 1/2 Cups

Nutritional information is an estimate based upon 6 servings. Exact information will depend upon the brands of ingredients and precise measurements used.

Nutrition

Calories: 115kcal    Carbohydrates: 11g    Protein: 6g    Fat: 6g    Saturated Fat: 2g    Cholesterol: 7mg    Sodium: 513mg    Potassium: 613mg    Fiber: 3g    Sugar: 3g    Vitamin A: 370IU    Vitamin C: 68.7mg    Calcium: 61mg    Iron: 1.1mg

Course: entree, Soup

Cuisine: American

©No Spoon Necessary.  All images and content are under copyright protection. Please do not use any images without prior permission. If you want to reference this recipe, please link directly to this post.

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