Indulge in this warm, comforting Cauliflower Soup for a wholesome, satisfying meal. It balances health and flavor perfectly in just a few simple steps!
It can be difficult to balance between a healthy meal and comfort food with a rich, creamy flavor. This Cauliflower Soup walks that line perfectly! A delicious, comforting soup that is packed full of flavorful veggies, the roasted garlic and onion provides a hint of sweet and savory flavor that pairs really well with the flavor and creaminess of the soup base.
With 6 servings, this recipe is perfect for a large family dinner. It freezes well so it is great for you meal preppers too. Make it ahead of time and store in the fridge to serve later in the week or freeze it for up to 3 months!
What You Will Love About this Recipe
- Easy. This recipe requires common, pantry staples that are relatively inexpensive. It only requires a few simple steps and the step-by-step instructions below make it even easier!
- Healthy. Packed full of vegetables, this delicious soup is perfect when in need of a comfort food that is healthy too!
- Great for Meal Prep. This recipe freezes well and provides 6 servings. Make it ahead of time and freeze it for up to 3 months.
Here is a quick overview of what you’ll need for this recipe. Find exact measurements at the bottom of the page in the printable recipe card.
- Vegetables: cauliflower florets or large head cauliflower, yellow onion (sliced), garlic (peeled), carrots (shredded), celery stalks (diced)
- Avocado oil: any neutral oil, such as olive oil will work but we like the rich flavor of avocado oil for this recipe
- Unsalted butter: Part of the base for the soup. If you only have salted butter, you may not need to add any additional salt
- Low-sodium vegetable broth: choosing a high-quality vegetable stock makes a noticeable difference in the flavor quality
- Fresh thyme leaves: this will be used in the recipe and for garnish so be sure to save a bit for the garnish
- Spices: salt and black pepper
- Shredded cheddar cheese: A good sharp cheese is delicious, but something like Colby jack will also work well if you don’t like cheddar cheese
- Heavy cream: Gives the soup a smooth, creamy texture
How to Make Creamy Cauliflower Soup
Aside from the ingredients listed above, you will need a baking sheet, Dutch oven or large pot, as well as a cutting board and knife. I’ve documented each step so you can easily make this at home! Follow this step-by-step guide to easily make this Cauliflower Soup! Scroll to the recipe card at the bottom of the page for the exact measurements.
Roast the vegetables
Preheat oven to 425 degrees and line a large baking sheet with parchment paper. Then place the cauliflower florets, sliced onion, and peeled garlic in a single layer on the prepared baking sheet and toss with the avocado oil. Roast the vegetables for 30-35 minutes, until the cauliflower is becoming golden brown and softened. Set aside.
Saute the carrots and celery
When the vegetables are just about done roasting, heat the butter in a large pot or Dutch oven over medium heat. Add the shredded carrots and diced celery and saute until tender, about 2-3 minutes.
Add the roasted vegetables, vegetable broth, fresh thyme, salt and pepper to the pot. Bring to a boil, then allow to simmer for 10 minutes, uncovered, stirring occasionally. You may need to reduce the heat as it cooks.
Blend the soup
Remove the pot from heat and blend the soup with an immersion blender or transfer to a blender and blend until smooth.
Add the cheese and heavy cream
Return the soup back to the pot and stir in the cheese and heavy cream. Heat again over medium heat until warmed through. Ladle the soup into bowls, garnish with more thyme leaves, salt and pepper to taste and serve!
You could serve this Cauliflower Soup as a stand alone dish. However, there are several great side dish options that pair perfectly with this soup recipe. Here are some of our favorites:
- Keto Dinner Rolls– This homemade low carb dinner roll recipe is the perfect addition to your dinner table and only takes 30 minutes.
- Cranberry Apple Kale Salad– The ultimate Fall salad! Packed with crisp apples, sweet dried cranberries and salty nuts this is the perfect healthy salad recipe!
- Keto Cheddar Garlic Biscuits– A delicious low carb Red Lobster Biscuit copycat! Only 2 net carbs each and loaded with flavor!
- Broccoli Salad with Bacon– This Broccoli Salad with Bacon is the perfect quick and easy side dish! This keto salad has about 4 net carbs per serving and is always a crowd pleaser!
- Rosemary Garlic Dinner Rolls– These rolls are great for keto, gluten free holiday dinners and addictive enough you will want them all year long!
Storage and Reheating Instructions
- Reheating Instructions: To reheat, my preferred choice is heating on low on the stovetop. Stirring intermittently. To reheat from frozen, allow to thaw in the fridge overnight before reheating.
- Refrigerator Storage: Allow to cool completely. Then, you can store this soup in an airtight container for up to 3 days in the refrigerator. We like to store leftovers in single serving containers so we can just grab and go!
- Freezer Storage: This cauliflower soup freezes well. After allowing to cool completely, freeze in a freezer-safe container for up to 3 months. This recipe provides 6 servings so we prefer to store in multiple containers so we don’t have to thaw it all at once.
Cauliflower Soup FAQ
Yes, this recipe is gluten free if prepared as described. Ensure your choice of broth is gluten free.
Yes! First, allow to cool completely. Then place in a freezer safe container and freeze for up to 3 months.
No, roasting the onion and garlic isn’t a necessity. However, we do believe it creates a more flavorful soup.
Sure, this recipe would be great with cooked, chopped bacon or ham.
Yes, you can find the complete nutrition information below the recipe including calories, carbohydrates, protein and fiber.
Other Low Carb Soup Recipes
- Chicken Bacon Ranch Soup
- Broccoli Cheddar Soup
- Cheesy Chicken Enchilada Soup
- Cabbage Soup
- Cheesy Jalapeno Chicken Soup
- 2 lbs cauliflower florets
- 1 medium onion sliced
- 6 cloves garlic peeled
- 3 tbsp avocado oil
- 1 tbsp unsalted butter
- 1 cup shredded carrots
- 2 celery stalks diced
- 6 cups low-sodium vegetable broth
- 2 tsp fresh thyme leaves
- 1 tsp salt
- ¼ tsp black pepper
- 1 cup shredded cheddar cheese
- ¾ cup heavy cream
- More fresh thyme for garnish
- Preheat oven to 425 degrees and line a large baking sheet with parchment paper.
- Place the cauliflower florets, sliced onion, and peeled garlic in a single layer on the prepared baking sheet and toss with the avocado oil. Roast the vegetables for 30-35 minutes, until the cauliflower is becoming golden brown and softened. Set aside.
- When the vegetables are just about done roasting, heat the butter in a large pot or Dutch oven over medium heat. Add the shredded carrots and diced celery and saute until tender, about 2-3 minutes.
- Add the roasted vegetables, vegetable broth, fresh thyme, salt and pepper to the pot. Bring to a simmer, then allow to simmer for 10 minutes, uncovered, stirring occasionally.
- Remove the pot from heat, and blend the soup with an immersion blender or transfer to a blender and blend until smooth.
- Return the soup back to the pot and stir in the cheese and heavy cream. Heat again over medium heat until warmed through. Garnish with more thyme leaves, and serve!
- This soup is creamy and really delicious! It pairs great with sandwiches, wraps, and salads.
- Store in the fridge for up to 3 days or in the freezer for up to 3 months.
- The roasted onion and garlic make for a slightly sweet and savory soup! You don’t have to roast them but I think it makes the flavor better.