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.
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!
How to make this cauliflower soup recipe:
To start, you’ll want to roast some cauliflower.
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.
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.
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!
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Chicken Casserole: Made with cauliflower rice, fresh broccoli, and chunks of chicken.
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Roasted Cauliflower Soup
This roasted cauliflower soup gets loads of flavor from the roasted cauliflower and cheese.
Ingredients
- 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
Instructions
- Heat oven to 400 degrees.
- 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.
- Roast cauliflower for 20 minutes, stirring once halfway through cooking.
- When cauliflower has finished roasted, add the remaining tablespoon of olive oil to a large soup pot or dutch oven over medium heat.
- Add the onion and garlic to the oil and cook for 5 minutes or until onions are soft and translucent.
- 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.
- Use a potato masher to the mash the cauliflower.
- Stir in the heavy cream, cream cheese, and grated cheddar until smooth and creamy.
- Serve with additional cheese, if desired.
Notes
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 bowlAmount Per Serving: Calories: 419Total Fat: 34gSaturated Fat: 17gTrans Fat: 1gUnsaturated Fat: 13gCholesterol: 89mgSodium: 1042mgCarbohydrates: 8gNet Carbohydrates: 5gFiber: 3gSugar: 5gProtein: 20g
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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
So happy it was such a hit, Miranda!
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.
So glad this recipe worked for you! Thanks for sharing, Cara!
This is delicious! And easy!
Thank you for such a yummy recipe!
So glad you enjoyed it! 🙂
Delicious outcome. Loved it.
Thanks, Louisa!
8 servings of 1 gram each? That can’t be very satisfying.
8 servings, 1 bowl each. Our recipe card has started adding that gram in there just to mess with us. haha
Are there 5 carbs in each of the 8 servings?
5 net carbs per each serving. 🙂
This sounds amazing !! Going to try it tonight! Thanks for sharing.
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!
Sounds delicious! Thanks, Candace!
Haven’t tried this, yet. Do you know how I could lower the sodium level?
Omit the salt and use low sodium broth.
Can this soup be frozen?
I haven’t tried freezing this one. I’m not sure how well it’d hold up.
If I froze it I would freeze it without the dairy products.
How many cups in the serving? And calories in serving?
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.
Yum, topped with chopped bacon, and added some shredded cooked chicken in for protein and made it a full meal! So, so good!
Sounds delicious! Thanks, Deanna!