Creamy Cauliflower Soup

Creamy Cauliflower Soup
This cauliflower soup is rich and creamy without the use of any cream or butter. You can enjoy several bowls of this without the guilt.

It is finally soup weather in San Diego. I love soup all the time but right now with the cold and wet weather, I am definitely craving it more.
close-up photo of a bowl of Creamy Cauliflower Soup
Which is why this cauliflower soup is so perfect. It is hearty, rich, creamy and satisfying, but without all the added calories and fat from heavy cream or butter which is usually used in cream soups.
photo of cauliflower florets
overhead photo of pureed cauliflower in a blender
The cauliflower, when pureed, becomes very creamy. It’s a lot like the creamy mashed cauliflower I like to make as a substitute for mashed potatoes. I also added a little milk as well, but if you are looking for a dairy-free version, you can actually leave out the milk altogether and it still tastes good.
photo showing the milk being added to the soup
To make it more filling, I added in some roasted cauliflower, zucchini, and peppers, but this is optional as well. And I added some cheddar cheese to make the soup extra creamy. Next time I might make my Honey Beer Bread to go with it.
overhead photo of a bowl of Creamy Cauliflower Soup
If you enjoy this recipe, I’ve got a whole collection of cauliflower recipes!

Creamy Cauliflower Soup

Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Course: Main Dishes
Cuisine: American
Servings: 6
Enjoy this rich and creamy cauliflower soup without the guilt. It doesn't contain any cream or butter!


  • 5 garlic cloves minced
  • 1/2 white onion peeled and finely chopped
  • tbsp olive oil
  • 1 medium head cauliflower cut into small florets
  • 3 cups chicken stock can replace with vegetable stock if you wish for a vegetarian version
  • 1 cup milk
  • 1/2 cup shredded cheddar cheese plus additional for garnish
  • 1-2 cups of roasted vegetables optional


  1. In a large pot, add oil, garlic and onions. Over medium heat, sauté onions and garlic until browned.
  2. Add in cauliflower and stock. Bring to a simmer and cook with lid covered (so you don't reduce the stock) until cauliflower is very soft, about 20 minutes.
  3. Pour contents of your pot into a blender. You can do this in two batches if needed. Blend on high until smooth. Pour back into the pot when done.
  4. Stir in milk and cheese. Bring contents to a simmer and stir until cheese is completely melted. Add in roasted vegetables if desired. Serve warm.
Nutrition Facts
Creamy Cauliflower Soup
Amount Per Serving (0.17 of recipe)
Calories 167 Calories from Fat 86
% Daily Value*
Fat 9.6g15%
Saturated Fat 3g19%
Trans Fat 0.1g
Polyunsaturated Fat 0.9g
Monounsaturated Fat 4.9g
Cholesterol 13.7mg5%
Sodium 280.4mg12%
Carbohydrates 13.1g4%
Fiber 2.2g9%
Sugar 6.3g7%
Protein 8.7g17%
Vitamin A 100IU2%
Vitamin C 67.7mg82%
Calcium 150mg15%
Iron 0.7mg4%
Net Carbs 11g22%
* Percent Daily Values are based on a 2000 calorie diet.
The nutrition information provided are only estimates based on an online nutritional calculator. I am not a certified nutritionist. Please consult a professional nutritionist or doctor for accurate information and any dietary restrictions and concerns you may have. All images and content are © Kirbie's Cravings.

Leave a Reply

Your email address will not be published. Required fields are marked *