Roasted Cauliflower Soup

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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!

4.86 from 7 votes

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Roasted Cauliflower Soup

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

Per serving: 419 calories, 34g fat, 20g protein, 8g carbs, 3g fiber = 5 net carbs

Course Soup

Cuisine American

Prep Time 10 minutes

Cook Time 40 minutes

Total Time 50 minutes

Servings 8 bowls

Calories 419 kcal

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

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.

Recipe Notes

Use vegetable broth to make this dish vegetarian.

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