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Roasted Cauliflower Soup

Roasted cauliflower soup is a healthy, low carb dinner option that’s perfect for chilly nights. Top it off with some grated cheddar and fresh cracked pepper. Just 5 net carbs per serving.

You guys, I have big news.

I made this cauliflower soup with onions and my husband ate it and asked for seconds.

cauliflower soup in white bowl with spoon

The man has never eaten an onion without complaining (and often gagging, if we’re being honest) so this was a success story.

He doesn’t seem to mind the flavor, but the texture really turns him off, so I’m now on a mission to add onion to all of our soup recipes and see what he thinks!

This healthy cauliflower soup was honestly a big hit with my whole family. My daughter turned her nose up at it when she saw it (let’s be real – it’s not the prettiest soup), but once I convinced her to try a bite, she ate an entire bowl happily.

I’m so happy it’s soup season. We’ll be eating lots of this plus my chicken zoodle soup and my low carb taco soup all winter long!

low carb soup in white bowl

How to make this cauliflower soup recipe:

To start, you’ll want to roast some cauliflower.

cauliflower pieces on a cookie sheet

I buy a bag of cauliflower florets, because it’s easy, but you can buy a head of cauliflower and chop it yourself if you prefer.

Drizzle the cauliflower with olive oil and then sprinkle with a little salt and cayenne. You can swap in paprika if you don’t like the kick. As it is, this really isn’t spicy.

Pop the cauliflower in the oven and let it get nice and toasty for about 20 minutes.

Meanwhile, heat some olive oil in a soup pot or dutch oven and cook some onion and garlic.

cauliflower soup in pot

Once those are soft, add your chicken broth and the roasted cauliflower. Simmer for about 20 minutes.

When the cauliflower is nice and soft, use a potato masher to mash the cauliflower up.

scoop of cauliflower soup

It’s not pretty, but man, it tastes so good!!

Add in some heavy cream, cream cheese, and grated cheddar and stir until melty and smooth.

This cauliflower soup is seriously good and so flavorful!

healthy cauliflower soup in white bowl
More dinner recipes you’ll love: 


Spinach Stuffed Chicken: The most popular recipe on my site – it gets rave reviews!

Jalapeno Popper Chicken: I love the spice of jalapenos in this recipe!

Stuffed Zucchini: If you’re craving pizza, this is a tasty recipe!

Chicken Casserole: Made with cauliflower rice, fresh broccoli, and chunks of chicken.

cauliflower soup in a white bowl with handle

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healthy cauliflower soup in white bowl

Roasted Cauliflower Soup

This roasted cauliflower soup gets loads of flavor from the roasted cauliflower and cheese.

Yield 8 bowls
Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes


  • 32 ounces cauliflower florets
  • 3 tablespoons olive oil, divided
  • 1 teaspoon salt
  • 1/4 teaspoon cayenne pepper
  • 1/2 cup diced onion
  • 2 cloves garlic, minced
  • 3 cups chicken broth
  • 1/2 cup heavy cream
  • 4 ounces cream cheese
  • 2 cups grated extra sharp cheddar cheese


  1. Heat oven to 400 degrees. 
  2. Place cauliflower on a large rimmed baking sheet and drizzle with 2 tablespoons of olive oil. Sprinkle with salt and cayenne pepper and stir to coat.
  3. Roast cauliflower for 20 minutes, stirring once halfway through cooking.
  4. When cauliflower has finished roasted, add the remaining tablespoon of olive oil to a large soup pot or dutch oven over medium heat. 
  5. Add the onion and garlic to the oil and cook for 5 minutes or until onions are soft and translucent.
  6. Add the chicken broth to the pot along with the roasted cauliflower and bring to a boil. Reduce to a simmer and cook for 15 minutes.
  7. Use a potato masher to the mash the cauliflower.
  8. Stir in the heavy cream, cream cheese, and grated cheddar until smooth and creamy.
  9. Serve with additional cheese, if desired.


Use vegetable broth to make this dish vegetarian.

Top this off with grated cheddar, green onions, and fried bacon. 

Nutrition Information:

Yield: 8 Serving Size: 1 bowl
Amount Per Serving: Calories: 419Total Fat: 34gSaturated Fat: 17gTrans Fat: 1gUnsaturated Fat: 13gCholesterol: 89mgSodium: 1042mgCarbohydrates: 8gNet Carbohydrates: 5gFiber: 3gSugar: 5gProtein: 20g

All information and tools presented and written within this site are intended for informational purposes only. This information is provided as a courtesy and there is no guarantee that the information is accurate.

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101 thoughts on “Roasted Cauliflower Soup”

  1. Truth be told I was terrified to even try this I like cauliflower but not something I would choose as to something else being available buutt I will definitely make this over and over again my husband bragged and bragged about it I was very pleased I put a little sour cream and chives in it as well

  2. I’m a vegetarian & I was trying to find a soup that I could also serve some relatives who are Keto… found this on Pinterest and just used veggie broth. Absolutely amazing! I’ve since made this quite a few times – it is my new go-to when cauliflower is in season and is just so yummy. Reheats well when there are leftovers, but that isn’t often! I’m not low-carb, so I love this with some good fresh bread & butter.

    1. Karly Campbell

      8 servings, 1 bowl each. Our recipe card has started adding that gram in there just to mess with us. haha

  3. I loved this soup! I doubled the batch and added truffle salt to the cauliflower while roasting and some grainy mustard when I added the cream and cheeses. Oh I also pureed it because I like smooth. I will definitely be making again and I’ve sent to link to like seven people. Great recipe!

    1. Karly Campbell

      Hi Grace! We didn’t measure by volume. We just divided it out into 8 portions. Based on the 8 servings, each bowl has 419 calories. Nutrition info is at the bottom of the recipe card.

  4. Deanna Melton

    Yum, topped with chopped bacon, and added some shredded cooked chicken in for protein and made it a full meal! So, so good!

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