I developed this creamy and comforting cauliflower soup recipe for those times when I crave something warm, simple, and satisfying. With roasted cauliflower, aromatic vegetables, and a smooth texture without heavy cream, it’s perfect for cozy dinners or light lunches.
Why You’ll Love This Recipe
I love how this soup gives me an ultra‑creamy texture without using any heavy cream—I can enjoy it even on lighter diet days. It’s quick and easy, ready in about 40 minutes with minimal prep. Roasting the cauliflower brings out a rich, slightly sweet depth of flavor that makes it feel indulgent yet wholesome. Plus, it’s flexible—whether I want to keep it vegan, gluten‑free, or add extra richness, I can adapt it easily. And the leftovers freeze well, making it great for meal prep.
Ingredients
(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)
1 large head cauliflower (about 2 pounds), cut into florets
2 tablespoons olive oil
1 medium yellow onion, chopped
3 cloves garlic, minced
4 cups low‑sodium vegetable broth
1 cup unsweetened almond milk (or any milk of choice)
1 teaspoon kosher salt (plus more to taste)
1/2 teaspoon ground black pepper
1/4 teaspoon ground nutmeg
Optional: 2 tablespoons nutritional yeast or 1/4 cup shredded Parmesan cheese
Fresh chives or parsley, for garnish
Directions
Roast the Cauliflower: Preheat my oven to 425 °F (220 °C). I toss the cauliflower florets with 1 tablespoon olive oil, ½ teaspoon salt, and a pinch of black pepper. Then I spread them in a single layer on a baking sheet and roast for 20‑25 minutes, flipping halfway through, until they’re golden and slightly crispy on the edges.
Sauté Aromatics: While the cauliflower is roasting, I heat the remaining 1 tablespoon olive oil in a large pot over medium heat. I add the chopped onion and a pinch of salt, cooking for about 5 minutes until translucent. Then I add the minced garlic and cook for an additional minute until fragrant.
Simmer the Soup: I add the roasted cauliflower to the pot, pour in the vegetable broth, add the nutmeg, and bring the mixture to a boil. Then I reduce to a simmer (uncovered) and cook for about 10 minutes so everything melds together.
Blend to Creamy Perfection: I remove the pot from heat and use an immersion blender to blend until silky smooth. If I don’t have one, I carefully transfer the soup in batches to a blender (leaving the top slightly open to avoid steam build‑up). Once smooth, I stir in the almond milk (or milk of choice) and the nutritional yeast or Parmesan (if using), then blend again until creamy.
Taste & Serve: I return the pot to low heat just to warm through, then taste and adjust the salt or pepper as needed. I ladle the soup into bowls and garnish with chopped chives or parsley.
Servings and timing
This recipe makes about 4 servings. Preparation time is approximately 15 minutes, cooking time around 30 minutes, for a total of about 45 minutes.
Variations
Cheesy Cauliflower Soup: Stir in about 1 cup shredded cheddar after blending for a gooey, flavorful boost.
Spicy Roasted Cauliflower Soup: Before roasting, sprinkle the florets with ½ teaspoon smoked paprika and a pinch of cayenne for a spicy kick.
Vegan Curried Cauliflower Soup: Add 1 tablespoon curry powder when sautéing the onions and finish with coconut milk instead of almond milk.
These tweaks let me tailor the soup based on mood or dietary needs.
Storage/Reheating
I let the soup cool to room temperature, then transfer it to airtight containers. In the refrigerator, it stays good for up to 4 days. For freezing, I pour it into freezer‑safe bags or containers. When reheating, I thaw (if frozen) in the fridge overnight and then reheat gently on the stovetop—stirring occasionally to maintain the smooth texture.
FAQs
Can I make this cauliflower soup recipe vegan?
Absolutely! I simply use plant‑based milk (like almond or oat) and skip the Parmesan. If I want a cheesy flavor, I use nutritional yeast instead.
Can I add other vegetables?
Yes—carrots or celery work nicely. I sauté them with the onions to add more depth of flavor and extra nutrients.
How can I thicken the soup if it’s too thin?
If my soup is too thin, I let it simmer a little longer to reduce and concentrate. I can also add a peeled diced potato while simmering, and then blend it in for extra body.
Can I skip the roasting step of the cauliflower?
Technically yes—but roasting adds a caramelized, slightly sweet depth that lifts the flavor. I’d recommend not skipping it if I want the best results.
Is it okay to use heavy cream instead of milk?
Yes—if I don’t mind the extra richness and calories. Swapping in heavy cream will make the soup more decadent, though I love it with the lighter milk for everyday meals.
Conclusion
I love how this cauliflower soup hits that comfort‑food note while remaining simple and wholesome. It’s one of those recipes I reach for when I want something warm, satisfying, and easy to make without fuss. Whether I’m cooking for myself or serving guests, it works beautifully—and the flexibility means I can change it up whenever the mood strikes.
This creamy cauliflower soup is a comforting, wholesome dish made with roasted cauliflower, aromatic vegetables, and no heavy cream. Perfect for cozy dinners or light lunches, it’s easy to prepare and adaptable to various diets.
Ingredients
1 large head cauliflower (about 2 pounds), cut into florets
2 tablespoons olive oil
1 medium yellow onion, chopped
3 cloves garlic, minced
4 cups low-sodium vegetable broth
1 cup unsweetened almond milk (or any milk of choice)
1 teaspoon kosher salt (plus more to taste)
1/2 teaspoon ground black pepper
1/4 teaspoon ground nutmeg
Optional: 2 tablespoons nutritional yeast or 1/4 cup shredded Parmesan cheese
Fresh chives or parsley, for garnish
Instructions
Preheat the oven to 425 °F (220 °C). Toss cauliflower florets with 1 tablespoon olive oil, ½ teaspoon salt, and a pinch of black pepper. Spread on a baking sheet and roast for 20‑25 minutes, flipping halfway through, until golden and slightly crispy on the edges.
While cauliflower roasts, heat the remaining 1 tablespoon olive oil in a large pot over medium heat. Add chopped onion and a pinch of salt; cook for about 5 minutes until translucent. Add minced garlic and cook for another minute until fragrant.
Add roasted cauliflower to the pot, pour in vegetable broth, add nutmeg, and bring to a boil. Reduce to a simmer and cook uncovered for 10 minutes.
Remove from heat and use an immersion blender to blend until smooth. Alternatively, blend in batches using a blender. Stir in almond milk and nutritional yeast or Parmesan, if using, then blend again until creamy.
Return pot to low heat to warm through. Taste and adjust salt or pepper. Serve garnished with chopped chives or parsley.
Notes
For a vegan version, use plant-based milk and nutritional yeast instead of Parmesan.
Roasting the cauliflower enhances flavor—avoid skipping this step.
Soup thickens when cooled; add a splash of broth when reheating if needed.
