Kirbie's Cravings

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
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

Servings: 6
Prep Time: 15 minutes
Cook Time: 50 minutes
Total Time: 1 hour 5 minutes
Course: Main Dishes
Cuisine: American
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
  • 3 tbsp olive oil divided
  • 1 large 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
  • 3 slices cooked bacon chopped
  • fresh parsley for garnish
  • ground black pepper for garnish


  • Preheat oven to 425°F. Line a large baking sheet with parchment paper. Add cauliflower florets to a large bowl and toss with 2 tbsp of olive oil until the florets are lightly coated. Place florets in a single layer onto prepared baking sheet. Roast cauliflower for about 25-30 minutes or until tender and caramelized.
  • In a large dutch oven or soup pot, add remaining oil, garlic and onions. Over medium heat, sauté onions and garlic until browned.
  • Reserve 1 cup of cauliflower florets and set aside. Add remaining cauliflower and stock into pot. Bring to a simmer and cook with lid covered (so you don't reduce the stock) until cauliflower is very soft, about 10-15 minutes.
  • 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.
  • Stir in milk and cheese. Bring contents to a simmer and stir until cheese is completely melted. Add in reserved cauliflower. Garnish with bacon, parsley, more cheese and ground black pepper.


Adapted from Cookie and Kate


Serving: 0.17of recipe, Calories: 167kcal, Carbohydrates: 13.1g, Protein: 8.7g, Fat: 9.6g, Saturated Fat: 3g, Sodium: 280.4mg, Fiber: 2.2g, Sugar: 6.3g, NET CARBS: 11g

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.

Did you make this recipe?I'd love to see it! Mention @KirbieCravings and tag #kirbiecravings!

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