When comfort food meets clean eating, you get a warm bowl of Roasted Cauliflower Soup. Rich in flavor and velvety in texture, this soup is made with simple ingredients — but it tastes like something straight out of a gourmet bistro. Whether you’re looking for a light meal, an elegant starter, or a make-ahead lunch, this recipe delivers.
Roasting the cauliflower brings out its nutty, caramelized flavor, while a touch of garlic, onion, and cream creates depth and richness. It’s cozy, nutritious, and endlessly adaptable — perfect for vegetarians, gluten-free diets, and anyone who loves creamy soups without the heaviness.
Why You’ll Love Roasted Cauliflower Soup
🥣 Creamy and comforting — with no heavy cream required
🥦 Made with wholesome ingredients and no preservatives
🔥 Roasting adds incredible depth of flavor
🍽️ Perfect for meal prep, work lunches, or weeknight dinners
🧄 Naturally gluten-free, vegetarian, and easy to make dairy-free
⏱️ Simple recipe with minimal prep and only one baking sheet + pot
Ingredients You’ll Need
Here’s everything required for a basic roasted cauliflower soup — with optional add-ins below.
🥦 For the Soup:
- 1 large head of cauliflower, cut into florets
- 2 tablespoons olive oil
- Salt and pepper, to taste
- 1 medium onion, diced
- 3 cloves garlic, minced
- 4 cups vegetable broth (or chicken broth if not vegetarian)
- ½ cup milk or cream (dairy or non-dairy)
- Optional: 1–2 tablespoons butter for richness
🧀 Optional Garnishes & Add-Ins:
- Grated Parmesan cheese
- Chopped fresh parsley or chives
- Crispy bacon or pancetta (if not vegetarian)
- Croutons or roasted chickpeas for crunch
- A drizzle of olive oil or truffle oil
- Red pepper flakes for heat
How to Make Roasted Cauliflower Soup
Step 1: Roast the Cauliflower
- Preheat your oven to 425°F (220°C).
- Toss cauliflower florets with olive oil, salt, and pepper.
- Spread in a single layer on a baking sheet.
- Roast for 25–30 minutes, flipping halfway, until golden brown and caramelized.
🔥 Roasting is key — it brings out sweet, nutty, complex flavors you won’t get from boiling.
Step 2: Sauté the Aromatics
- In a large pot, heat a bit of olive oil or butter over medium heat.
- Add diced onion and cook until translucent, about 5 minutes.
- Stir in the garlic and sauté for 30–60 seconds until fragrant.
Step 3: Simmer the Soup
- Add the roasted cauliflower to the pot.
- Pour in vegetable broth, just enough to cover the cauliflower.
- Bring to a boil, then reduce heat and simmer for 10–15 minutes.
Step 4: Blend Until Smooth
Use an immersion blender to blend the soup directly in the pot until creamy and smooth.
OR transfer in batches to a high-speed blender, then return to the pot.
🥄 For a chunkier texture, blend only half and leave some cauliflower bits whole.
Step 5: Finish and Serve
- Stir in milk, cream, or non-dairy alternative for extra creaminess.
- Taste and adjust with salt, pepper, or lemon juice as needed.
- Ladle into bowls and garnish with your favorite toppings.
Tips for the Best Roasted Cauliflower Soup
✔️ Use golden-brown roasted cauliflower — don’t under-roast!
✔️ Adjust the liquid to get your ideal consistency (thicker or thinner)
✔️ Blend carefully — hot soup expands, so vent your blender lid
✔️ Don’t skip the seasoning — a splash of lemon or pinch of nutmeg elevates flavor
✔️ Finish with a swirl of cream, yogurt, or even pesto for richness and color
Make-Ahead, Storage, and Freezing
🧊 Storage:
- Keep soup in an airtight container in the fridge for up to 5 days
❄️ Freezing:
- Freeze for up to 3 months
- Let cool completely, portion into freezer-safe containers, and label
- Thaw overnight in the fridge and reheat gently
🔥 Reheating:
- Warm on the stove over medium-low heat or microwave in short bursts, stirring often
Healthy Benefits of Cauliflower Soup
Cauliflower is a nutrient-dense vegetable, rich in:
- Fiber for digestion
- Vitamin C to support immunity
- Antioxidants that reduce inflammation
- Low in calories but filling, making it great for weight management
- Suitable for low-carb, gluten-free, and vegetarian diets
Variations & Flavor Upgrades
🍠 Add Root Veggies – Roast carrots, parsnips, or sweet potatoes with the cauliflower
🥜 Make It Thai-Inspired – Stir in coconut milk, ginger, and red curry paste
🌶️ Spice It Up – Add cayenne, curry powder, or smoked paprika
🧀 Extra Cheesy – Stir in shredded cheddar or Gruyère for a more decadent version
🥦 Add More Veggies – Blend in sautéed leeks, spinach, or broccoli stems
What to Serve with Roasted Cauliflower Soup
🥖 Crusty bread or garlic toast
🥗 A light salad with citrus vinaigrette
🧀 Grilled cheese sandwich (classic combo!)
🥔 Roasted potatoes or grain bowls
🍷 A glass of dry white wine or sparkling water with lemon
Nutrition Information (per serving – approx. 1 cup)
- Calories: 150
- Fat: 7g
- Carbohydrates: 15g
- Fiber: 4g
- Protein: 4g
Values vary depending on milk/cream choices and add-ins.
FAQs About Roasted Cauliflower Soup
Can I make this dairy-free?
Absolutely! Use coconut milk, almond milk, or oat milk for a creamy, dairy-free option.
Can I use frozen cauliflower?
Yes! Roast it straight from frozen — it may take 5–10 extra minutes, but it still caramelizes well.
How do I make it thicker?
Reduce the broth slightly or add a small potato to the simmering pot. Blending it in adds natural thickness.
Is this keto-friendly?
Yes! This soup is low in carbs (especially if made without starchy thickeners), making it great for a keto lifestyle.
Why This Roasted Cauliflower Soup Works
✅ Depth of flavor from roasting the veggies
✅ Silky texture without heavy cream
✅ Customizable for any diet or spice level
✅ Healthy and satisfying for lunch or dinner
✅ Great for meal prep — make once, enjoy all week!
Final Thoughts: Cozy Up with a Bowl of Roasted Cauliflower Soup
Whether you’re trying to eat lighter, meal prep smarter, or simply warm up on a chilly evening, Roasted Cauliflower Soup is the perfect go-to. It’s simple, wholesome, and full of comforting flavor that doesn’t weigh you down.
Dress it up with toppings or enjoy it as-is — either way, this soup is proof that healthy food can be incredibly crave-worthy. Try it once, and it’s bound to become a staple in your kitchen!
Print
Roasted Cauliflower Soup: Creamy, Comforting, and Surprisingly Easy
Ingredients
• 1 large head cauliflower, cut into florets • 1 onion, diced • 3 cloves garlic, minced • 4 cups vegetable broth • 1 cup heavy cream • 2 tbsp olive oil • 2 tbsp butter • 1 tsp thyme • ½ tsp nutmeg • Salt and pepper to taste • 2 tbsp fresh parsley, chopped • ¼ cup Parmesan cheese, grated
Instructions
- Preheat oven to 425°F
- Toss cauliflower florets with 1 tbsp olive oil
- Season with salt and pepper
- Roast 25-30 minutes until golden and tender
- Heat remaining olive oil and butter in large pot
- Sauté onion until translucent
- Add garlic and cook 1 minute
- Add roasted cauliflower and vegetable broth
- Bring to boil, then reduce heat
- Simmer 15 minutes to blend flavors
- Puree soup with immersion blender until smooth
- Stir in heavy cream and thyme
- Add nutmeg, salt, and pepper to taste
- Heat through without boiling
- Serve hot with parsley and Parmesan
PREP TIME & NUTRITION: Prep Time: 15 mins, Cook Time: 40 mins, Total Time: 55 mins, Servings: 6, Calories: 180, Net Carbs: 12g, Fats: 14g, Protein: 6g