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.
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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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Roasted Cauliflower Soup
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.
Sandra Bruce-gamble says
Hi Karly, greetings from down under, I. Am going to.make your cauliflower soup, just wondering if you can freeze it as I’m on my own
Sandra
Karly Campbell says
Hi Sandra! I haven’t tried freezing this one, but I don’t think it will do great because of the heavy cream and cream cheese. You might be better of halving the recipe. 🙂
Hope you enjoy!
Robin says
I was only giving this a try because I’m starting keto tomorrow & I did not expect much from it. Boy was I wrong! This is delicious I did use my immersion blender to get it smooth but otherwise followed this to a “t”.
Karly Campbell says
So glad you enjoyed the recipe, Robin!
Franki says
What is the serving size in cups please.
Karly Campbell says
We didn’t measure by volume, just divided equally into 8 bowls.
Krista says
Just made this. Was a great base. I didn’t want to mash up the cauliflower so i added 8 oz of cream cheese. Once do I thought it needed more spice so I added some tony chacheries and course ground pepper. Will definitely make again and maybe substitute smoked gouda cheese in for some of the cheese to give it a more smokey flavor. Thank you fir the recipe
Rachael Dean says
I made this with curry and also some cumin. I roasted as instructed then pressure cooked once the broth was added. I did not try it for 2 days because I didn’t like the cauliflower smell when it cooked. When I did try it I was amazed! This soup was so delicious I am making it again today.
Karly Campbell says
Haha, there are times when I struggle to get in that first bite of cauliflower because of the smell while cooking. Tastes great, but the smell can definitely be off-putting at times! Glad you gave it a try and enjoyed!
Monika Covelli says
This soup is amazing! I added some yellow curry and blended the soup vs. mashing. Delicious and satisfying!
Linda F. Grant says
I am wondering why you mash the cauliflower? Why not leave it as is and break them smaller to start with. Wouldn’t it be a prettier soup that was? Going to make it tomorrow. Can’t wait!
Karly Campbell says
Hi Linda! We just like the texture that mashing gives. Some of them get more creamy like mashed potatoes and others are chunky. You can do whatever you like. 🙂
Bob says
We typically pull the cauliflower out and only mash half of it in a blender and put it all back int. Phenomenal!!!
Bobbie Dirks says
Very flavorful soup. I didn’t want to mess with sauteing the onion and garlic so I just added the cauliflower to the chicken stock and used a little bit onion powder and garlic powder. I then cooked it according to directions. There is only my husband and I so I adjusted the amounts accordingly to make a smaller batch. I would make this again in a heartbeat.
Bill says
Great soup! I like to add some chopped ham to it for a bit of flavor. Also instead of the onion I use the frozen Mirepoix mix (Cajun style diced onions, celery and green peppers) tastes great. There are so many ways to add some personal touches to the recipe and it still tastes fantastic.
Karly Campbell says
Sounds delicious, Bill!
Kirsten says
Great, quick & easy recipe. Used paprika instead of cayenne on the cauliflower. Used my hand blender to make the soup smooth. Everyone came back for a second serving. Looking forward to trying it with curry powder on the cauliflower next time.
Karly Campbell says
So glad you guys enjoyed it!
judybeth says
This is great soup. I added 2 stalks of celery and a tablespoon of fresh thyme. I used my immersion blender and it was very creamy.
Karly Campbell says
Thanks for sharing!
Allison says
Is this soup sweet at all? I recently had a cream of cauliflower soup at a restaurant and it was delicious. Trying to replicate, but I feel when I’ve roasted cauliflower in the past is sweetened it. Just curious before I make it. Thank you
Karly Campbell says
We don’t find it sweet. The other seasonings balance it out really well.
Allison says
Thank you. I did end up making it. It was delicious.
Jane says
I put cauliflower in a bag and add oil and lots of curry powder and shake it up. Then roast it. Carry on with recipe. The curry powder on it is fabulous- please try!
Karly Campbell says
Sounds amazing! I’ll have to give that a try!
Lauren says
This was amazing!! I added garlic when I roasted the cauliflower and added bacon when cooking the onion in the pot! Absolutely delicious I already want another bowl 🙂
Jami says
This soup is soooo good. I didn’t have any cream cheese so I used Brie and Ricotta cheese instead, and just used paprika instead of cayenne pepper… mmm mmm yummmm. Just made it a 2nd time this week! Thanks for posting this!
Karly Campbell says
Sounds like some great swaps!
Rex Hays says
I loved this. One thing that takes it up one core level is to add some chopped green onion when served. It adds a nice crunch and fresh green onion flavor.
Karly Campbell says
Sounds delicious!
Diana says
So delicious!!!
I changed it up a bit: didn’t add cream cheese instead and supplemented the heavy cream, added extra chili and added the grated cheddar to the serving bowl instead of to the pot, along with some bits of smoked ham.
It has to be one of the tastiest things I’ve ever eaten!
Susie Butler says
Yummy! I was thrilled to run across this recipe. It turned out sooo good and low carb! Love it
Ladonna says
This is the most delicious soup. I am a fan for life. Definitely a must for keto lifestyle. Thank you!
Ken says
Good job Karla and you are spot on – it’s not a great looker but tastes soooo good. Tis worth a try for anyone.
Jill Karen Rubin de Cedres Dinardi says
Can this be frozen ?
Karly Campbell says
I’m not sure how well this would freeze.
St. Paulie Girl says
This didn’t take too long to make and was an excellent soup for low carb benefits. I made a few changes. I sprinkled turmeric and chili picquin on the cauliflower before roasting in substitution of cayenne. Chili picquin adds a Smokey flavor and turmeric has other added health benefits. After the chicken broth simmered with the cauliflower, I puréed batches with my dough beater in my Ninja ultra prep. This left the soup mostly puréed with some texture. Next I added the cream cheese and the heavy whipping cream. I topped it with cilantro and ate it with bacon and cheese whisps sprinkled on top. Delicious!!!
Jane says
I made this a couple days ago and am making it gain now to serve for Sunday supper. On ly change was sprinkling with a good amount of curry powder before roasting the cauliflower and just using salt and pepper to taste when almost done. It was fabulous!,
Christina Perri says
May we have the nutritional quantities for the recipe?
Karly Campbell says
The nutrition information is located in the recipe card.
Barbara says
I do not know what you are calling the recipe card, but I do not see the nutrition information either.
Karly Campbell says
Hi Barbara! It’s the printable recipe section with the full recipe with amounts written out. “Per serving: 419 calories, 34g fat, 20g protein, 8g carbs, 3g fiber = 5 net carbs” Hope that helps!