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!
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.
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.
Barb Wilson says
The soup is excellent!!! I am wondering if this soup would freeze well? I made it today (Sunday) and would like to take it to my daughter’s next Saturday.
Karly Campbell says
Hi Barb! I haven’t tried freezing this one so I’m not sure how well it would do.
Will says
Also, is there a substitute for cream cheese? Don’t have it on hand.
Would sour cream or greek yogurt suffice?
Thanks!
Karly Campbell says
Hi Will! We’ve only made this with cream cheese. I’m not sure how sour cream or greek yogurt would melt into the soup or if they’d taste right.
Will says
Sounds yummy!
I will give it a whirl.
Btw, it’s 90 degrees outside and i’ll be making this.
It doesn’t have to be cold out to enjoy soup! ๐
Sylvie Letellier says
Great recipe. I used a plunge blender and obtained a nice creamy consistency
Miranda says
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
Karly Campbell says
So happy it was such a hit, Miranda!
Cara says
Iโm a vegetarian & I was trying to find a soup that I could also serve some relatives who are Ketoโฆ found this on Pinterest and just used veggie broth. Absolutely amazing! Iโve 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 isnโt often! Iโm not low-carb, so I love this with some good fresh bread & butter.
Karly Campbell says
So glad this recipe worked for you! Thanks for sharing, Cara!
Jessie says
This is delicious! And easy!
Thank you for such a yummy recipe!
Karly Campbell says
So glad you enjoyed it! ๐
Louisa says
Delicious outcome. Loved it.
Karly Campbell says
Thanks, Louisa!
Michelle says
8 servings of 1 gram each? That can’t be very satisfying.
Karly Campbell says
8 servings, 1 bowl each. Our recipe card has started adding that gram in there just to mess with us. haha
Jayne West says
Are there 5 carbs in each of the 8 servings?
Karly Campbell says
5 net carbs per each serving. ๐
Kristy S. says
This sounds amazing !! Going to try it tonight! Thanks for sharing.
Candace says
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!
Karly Campbell says
Sounds delicious! Thanks, Candace!
Gail says
Haven’t tried this, yet. Do you know how I could lower the sodium level?
Karly Campbell says
Omit the salt and use low sodium broth.
Lindy says
Can this soup be frozen?
Karly Campbell says
I haven’t tried freezing this one. I’m not sure how well it’d hold up.
Edgar Michael Sandulo says
If I froze it I would freeze it without the dairy products.
Grace says
How many cups in the serving? And calories in serving?
Karly Campbell says
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.
Deanna Melton says
Yum, topped with chopped bacon, and added some shredded cooked chicken in for protein and made it a full meal! So, so good!
Karly Campbell says
Sounds delicious! Thanks, Deanna!