Roasted Cauliflower Soup Recipe

cauliflower benefits cooking tips Creamy dairy-free Gluten-Free healthy Recipe reheating roasted cauliflower soup storage toppings vegan

Posted October 11, 2023 by: Admin #Kitchen

This delightful roasted cauliflower soup boasts a rich and creamy texture, all without a drop of cream. It’s a delectable dish perfect for a light lunch or a side. What’s more, it can be frozen for future meals, ensuring you always have a heartwarming option at your fingertips.


Bowl of roasted cauliflower soup with roasted cauliflower florets on top with parsley and parmesan cheese

Interestingly, achieving a creamy soup doesn’t necessitate the use of cream. There are various methods to create a luscious texture without cream, and for this roasted cauliflower soup, I’ve opted for a blend of potatoes and milk. The addition of parmesan cheese lends it a velvety smoothness.

This healthy roasted cauliflower soup is crafted from 100% real, wholesome ingredients. It’s a nutritious and mouthwatering option that’s equally satisfying when enjoyed on its own or paired with a slice of crusty bread for a comforting lunch.


Sheet pan of roasted cauliflower for soup

Ingredients for Roasted Cauliflower Soup

To create this creamy roasted cauliflower soup, gather the following ingredients:

  • Cauliflower: Use the entire head, including the stem and florets.
  • Potatoes: For a creamy texture without the need for cream.
  • Leek and Onion: To infuse a gentle sweetness into the soup.
  • Garlic: The recipe calls for five cloves, but you can add more for extra garlic flavor.
  • Broth: I’ve used chicken broth, but vegetable broth is a fine alternative.
  • Milk: To provide creaminess and a touch of protein.
  • Mustard: Adding depth of flavor and a hint of spice.
  • Nutmeg: To introduce warmth and fragrance.
  • Cheese: Enhancing creaminess and flavor, either parmesan or cheddar works well.

In addition, you’ll need butter, olive oil, salt, and black pepper. Optional toppings include parsley and red pepper flakes.


Dietary Adaptions

To accommodate various dietary preferences, here are some adaptations:

Make it Gluten-Free: No adjustments are necessary; this recipe is naturally gluten-free. Just verify the label of store-bought chicken broth for gluten content.

Make it Dairy-Free: Replace butter with additional olive oil, substitute milk with unsweetened non-dairy milk like coconut milk, and omit parmesan cheese.


Make it Vegan: Swap chicken broth for vegetable broth, use olive oil instead of butter, opt for unsweetened non-dairy milk, and skip the parmesan cheese.

Sauteed onion, leek, and garlic in butter and olive oil

Soup broth with chopped potatoes

How to Make Roasted Cauliflower Soup

While crafting roasted cauliflower soup requires an additional step compared to traditional cauliflower soup, the extra effort is rewarded with enhanced flavor. Here’s how to prepare it:

  • Roast the cauliflower: Begin by roasting cauliflower florets and stems.
  • Build the base: Sauté leek, onion, and garlic in olive oil and butter, then add spices.
  • Cook the soup: Add potatoes and broth, and simmer until potatoes are tender.
  • Add the cauliflower: Introduce the roasted cauliflower to the pot.
  • Add the dairy: Pour in milk and cheese, stirring to combine.
  • Purée until creamy: Blend the soup until it’s smooth and velvety.

Once blended, serve the soup with your preferred toppings or store it in the fridge or freezer. See the recipe card below for detailed instructions.

Soup broth with roasted cauliflower

Soup broth with roasted cauliflower, parmesan cheese, and milk


Red’s Nutrition Tip

Want to turn this soup into a balanced meal? Pair it with a side of protein and complex carbohydrates, such as boiled eggs and crackers, deli meat and bread, or a small side sandwich!

Tips for the BEST Cauliflower Soup Recipe

Although making cauliflower soup is relatively straightforward, these tips can help you create the finest roasted cauliflower soup possible:

  • Roast your cauliflower until it’s golden: For optimal flavor and texture, let the cauliflower build some color. You can broil it for a few minutes at the end if needed.
  • Enhance flavor: Cauliflower on its own can be bland, so season it generously with salt and pepper before roasting. This recipe includes garlic, nutmeg, and mustard for added flavor, but herbs can also be a nice touch.
  • Blend until smooth: To achieve an exceptionally rich and velvety texture, blend the soup until it’s ultra-smooth. A high-speed blender works, but an immersion blender does the job well too.
  • Add heavy cream if desired: While this recipe uses potatoes and milk for creaminess, adding a touch of heavy cream after blending can make it even richer and creamier.

Ingredients for roasted cauliflower soup in a blender

Blended roasted cauliflower soup



Why is my cauliflower soup tasteless?

Cauliflower soup can taste bland since cauliflower itself has a neutral flavor. To avoid this, be sure to season your soup with ample salt and pepper, use flavorful broth, and add herbs and spices like garlic, nutmeg, and fresh thyme to enhance the taste.

What are the benefits of cauliflower soup?

Cauliflower, a cruciferous vegetable, is a valuable source of fiber, antioxidants, and essential micronutrients such as vitamin C, vitamin K, vitamin B6, and folate. Additionally, cauliflower’s high-fiber, low-fat, and low-calorie profile makes it an excellent addition to a healthy soup.

Roasted cauliflower soup in a pot

Topping Ideas for Cauliflower Soup

While you can savor cauliflower soup as is, consider these favorite toppings:

  • Roasted Cauliflower Florets
  • Parmesan Cheese
  • Cheddar Cheese
  • Croutons
  • Red Pepper Flakes
  • Green Onion
  • Chives
  • Fresh Herbs
  • Olive Oil
  • Salt
  • Black Pepper

Close up of roasted cauliflower soup in a bowl with roasted florets, parley, milk, salt and black pepper

Storage + Reheating

To store this roasted cauliflower soup:

Allow the soup to cool completely, then transfer it to airtight containers and store in the refrigerator for up to 5 days. Alternatively, you can freeze it in airtight containers for up to 3 months.

For reheating, warm the soup in a pot on the stovetop over medium heat for 5 minutes or until heated through. Alternatively, you can microwave it for 1-2 minutes. If using frozen leftovers, ensure the soup thaws completely before reheating.

Creamy Roasted Cauliflower Soup

This rich and creamy roasted cauliflower soup is easy to make and pairs perfectly with a piece of crusty bread for a simple yet delicious lunch or dinner.


  • 1 head cauliflower, roughly chopped
  • 2 medium white potatoes, peeled and chopped
  • 1 leek, sliced (white part only)
  • 1 onion, diced
  • 5 cloves garlic, minced
  • 3 tablespoons olive oil
  • 1 tablespoon butter
  • 4 cups chicken broth
  • 2 cups milk
  • 1 teaspoon Dijon mustard
  • 1/4 teaspoon ground nutmeg
  • 2 ounces parmesan cheese, grated, about 1/4 cup
  • Salt
  • Black Pepper


  • Preheat the oven to 400°F.
  • Add chopped cauliflower to a large baking sheet, drizzle with two tablespoons of olive oil, season generously with salt, and toss until well coated. Transfer the baking sheet to the oven and allow the cauliflower to roast for 25-30 minutes until tender and lightly browned on the edges.
  • While the cauliflower is roasting, in a large pot or large saucepan, warm butter and remaining olive oil. Once melted, add leeks, onion, and garlic and cook for 5-7 minutes until vegetables are tender and slightly translucent.
  • Add mustard, nutmeg, and a pinch of salt, and stir to combine with the vegetable mixture. Then add potatoes and cover with broth, bring to a boil, cover with a lid, then reduce to a simmer and allow to cook for 15-20 minutes until the potatoes are tender and can be easily pierced with a fork. (You need just enough broth to cover the potatoes completely.)
  • Once the cauliflower has finished roasting and the potatoes are tender, add the cauliflower, parmesan cheese, and milk (just enough to cover the potatoes and cauliflower) to the pot and stir to combine.
  • Using an immersion blender or in batches using a bar blender, purée until smooth. Add additional milk as needed for desired texture and season to taste with salt and pepper as needed.
  • Once cooked, the soup can be served immediately into bowls or cooled completely and stored in an airtight container in the fridge for up to 5 days or in the freezer for up to 3 months.


  • Serving Size: 1 serving
  • Calories: 215 calories
  • Sugar: 10 grams
  • Fat: 9 grams
  • Carbohydrates: 28 grams
  • Fiber: 5 grams
  • Protein: 8 grams

NEXT: Steak Sandwich with Brie Cheese

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