Cozy up with this healthy Cauliflower Soup recipe for one seriously comforting meal! Cauliflower, onion, garlic, broth, and seasonings are cooked and puréed with raw cashews to create a velvety thick texture without heavy cream! This simple soup can easily be made vegan, and is the best way to warm up on a Winter night.

A piece of bread being dunked into a bowl full of vegan cauliflower soup.

The hubby and I first enjoyed a bowl full of the inspiration behind this healthy cauliflower soup recipe when we were vacationing in Nashville for New Year’s Eve. 

Like many of the other recipes here on Evolving Table that were inspired by a restaurant’s dish, i.e. this Zuppa Toscana Soup or this Cream of Asparagus Soup, I quickly got to work recreating it as soon as I got home.

When I ended up making this cream of cauliflower soup…

not once,

not twice,

but FOUR times over the Christmas break…  I knew I needed to share it with you!

(And not to mention, I sent a snapshot of my scribbled down recipe to the hubby’s grandmother and mom after they insisted they could not wait for this post to go live!)

A head of cauliflower, Parmesan cheese, cashews, garlic, red pepper flakes, and an onion on a table as the ingredients for a cauliflower soup recipe.

Ingredients

The simple ingredients you need to make this healthy cauliflower soup recipe include:

  • Head of cauliflower. Make sure you choose a medium-large sized head to ensure you get at least 5-6 cups of cauliflower florets.
  • Onion. Sweet onions are ideal but yellow onions will work as well.
  • Broth. Water and Better than Bouillon with a chicken base is the preferred option. If you cannot find it, simply swap it for vegetable or chicken broth.
  • Red pepper flakes. Adjust the amount depending on how spicy you like.
  • Seasonings. Salt, pepper, and dried sage add a nice flavor. Feel free to use dried basil, thyme, oregano, or rosemary in place of the sage.
  • Raw cashews. These are ABSOLUTELY necessary to create a thick and creamy consistency without heavy cream. Do NOT get salted or roasted cashews.

How to Make Cauliflower Soup

The basic steps for making cauliflower soup are simple to follow. Please see the recipe card below for more detailed ingredient amounts.

Wash and Cut

Cut the head of cauliflower into bite-sized florets. It’s OK if they’re not all perfectly uniform, but you do want them pretty close to the same size.

(Learn all the tricks for the best way to cut cauliflower!)

Small cauliflower florets on a wooden cutting board.

Sauté the Vegetables

Drizzle oil in a Dutch oven or large pot over medium heat. Add in the onion and cook for 5 minutes before tossing in the cauliflower florets. Continue sautéing for an additional 5 minutes then mix in the crushed garlic.

Sauteed onions as an ingredient for a cauliflower soup recipe.

Boil the Soup

Pour in the broth, spices, butter or oil, and raw cashews. Bring everything to a boil and cook for 20 minutes.

Remove from the heat and stir in the Parmesan cheese.

Make it Creamy

There are multiple ways you can purée and blend this healthy recipe to make it extra creamy and delicious. Here are a few kitchen tools and utensils you can use (in order of preference):

  • Immersion (or wand) blender – Super easy clean-up and does not require you to transfer hot soup into another appliance. (This is the way I like to do it!)
  • Vitamix or High-speed Blender – Another great option since the Vitamix is so large and can hold all of the contents at once. (Although, be careful of it splattering!)
  • Food processor – Not the easiest way, but it definitely can be done. You will need to work in batches to ensure everything gets super creamy.

Top and Serve

Garnish with fresh parsley and additional parmesan cheese. You can also pair with any of the following:

  • Baguettes – amazing with a touch of butter and garlic!
  • Homemade croutons – for those of you that like a bit of crunch.
  • Parmesan cheese whisps – a great alternative to the above for those of you on a low-carb diet.
Two bowls full of a cauliflower soup recipe next to a head of cauliflower.

Meal Prep and Storage

  • To Prep-Ahead: The flavors get better with time, so completely make the whole recipe in advance!
  • To Store: Bring it completely to room temperature then seal in an airtight container and refrigerate for up to 4 days.
  • To Freeze: Place in freezer-safe plastic containers and bring to refrigerator temperature first before freezing for up to 3 months.
  • To Reheat: Add to a pot over medium-low heat for 5-10 minutes, or pop a bowl of it in the microwave.

Dietary Modifactions

The recipe you’ll find below is already gluten-free as written. Here are some adjustments and substitutions you can make to help it fit your other dietary requirements:

FAQs

How do you fix bland cauliflower soup?

Don’t forget the seasonings! Also, sauté the cauliflower, onion, and garlic to add a depth of flavor.

How do you thicken cauliflower soup?

Blending raw cashews creates a thick and creamy consistency. If it is still not as thick as you’d like, you can stir in a cornstarch slurry.

Is cauliflower a carb or protein?

Cauliflower contains both carbohydrates and protein. One cup of cauliflower contains 5 grams of carbs and 2.1 grams of protein.

Two white bowls full of a healthy cauliflower soup recipe next to a head of cauliflower and served with a baguette.

Expert Tips and Tricks

  • Hot or mild. Use more or less red pepper flakes to fit your spice preferences.
  • Switch the seasonings. Substitute basil, thyme, oregano, or rosemary for the sage.
  • Make it simple. An immersion blender is the easiest way to purée the soup.
  • Meld the flavors. Make the soup a day in advance for even better results.
  • Double it up. Cook extra to keep in the freezer for future easy meals.

More Cauliflower Recipes

There are so many ways to enjoy cauliflower! Here are some of the best ways to eat it:

Cauliflower au Gratin

Roasted Garlic Mashed Cauliflower

Whole Roasted Cauliflower

Air Fryer Cauliflower

Garlic Parmesan Broccoli and Cauliflower

Roasted Cauliflower Tacos

Tap stars to rate!

3.88 from 24 votes

Healthy Cauliflower Soup

Cozy up with this healthy Cauliflower Soup recipe for one seriously comforting meal! This simple soup can easily be made vegan, and is the best way to warm up on a Winter night.
Yield 5 servings
Prep 10 minutes
Cook 30 minutes
Total 40 minutes

Ingredients 

  • 1 sweet onion finely chopped
  • 2 Tbsp. olive oil
  • 1 large head of cauliflower cut into florets, about 6 cups
  • 3 cloves garlic large, crushed
  • 2 Tbsp. butter or vegan “butter” sticks
  • 6 cups broth chicken or vegetable, regular sodium*
  • ½ cup cashews raw
  • 1 tsp. salt to taste
  • ⅛-¼ tsp. red pepper flakes
  • tsp. paprika
  • ¾ tsp. dried sage
  • ¼ cup Parmesan cheese grated, or dairy-free Parmesan cheese

Instructions 

  • Saute onion and olive oil in a Dutch oven or large pot for 5 minutes over medium heat.  
  • Add cauliflower and continue sautéing for 5 more minutes. Add crushed garlic and sauté for 1 minute, or until fragrant.  
  • Add in broth (or water and Better than Bouillon), butter, cashews, red pepper flakes, salt, paprika, and sage.  Bring pot to a boil.  Once boiling, reduce heat to medium-high heat, while maintaining a rolling boil, for 20 minutes.
  • Turn off heat and add Parmesan or Parmesan cheese alternative.  Blend ingredients in a high speed blender or food processor in batches or puree in pot with an immersion blender.
  • Serve cauliflower soup with fresh parsley, additional parmesan cheese, and some toasted baguettes or Parmesan cheese whisps. Enjoy!

Tap stars to rate!

3.88 from 24 votes

Video

Notes

  • To Store: Bring it completely to room temperature then seal in an airtight container and refrigerate for up to 4 days.
  • To Freeze: Place in freezer-safe plastic containers and bring to refrigerator temperature first before freezing for up to 3 months.

Nutrition

Calories: 235kcal, Carbohydrates: 15g, Protein: 6g, Fat: 18g, Saturated Fat: 5g, Cholesterol: 16mg, Sodium: 1663mg, Potassium: 388mg, Fiber: 2g, Sugar: 5g, Vitamin A: 990IU, Vitamin C: 43.7mg, Calcium: 103mg, Iron: 1.6mg

Nutrition information is automatically calculated, so should only be used as an approximation.

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5 Secrets to Healthier Family Dinners
Tips & recipes for getting yummy — and healthy — meals on the table.

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Comments

  1. 5 stars
    I thought this was a delicious soup! However, I changed out the spices a bit and added curry powder and cumin. Loved the flavor and it tasted even better the next day! Very filling and hearty but healthy too!

    1. Yay! So happy to hear you enjoyed the recipe, Jessica! I’m glad you found a flavor combination you liked. Thanks so much for taking the time to leave a comment and rating!

  2. 4 stars
    I loved this recipe just as it is but my husband didn’t. I think this will make an excellent cream soup base for other additions like corn and even other veggies. For non-vegans chicken; clams or fish to make a healthier version of chowder might be good too. Have you tried any of these ideas?
    I’m going to add corn and chicken to my leftover soup snd see if hubby likes it better.

    1. Not yet, but those are all great ideas, Betty!! I totally understant the dislike from the hubby – my husband is also pretty picky when it comes to cauliflower but for some reason will gobble this soup up. Let me know if your other variations go well!

    1. Almonds don’t get quite as creamy as the cashews do, but you can definitely try them out. You can also leave the nuts out completely!

  3. 5 stars
    Its November 2020 and fresh thyme has cauliflower jackets on sale cause they’re in season. So i bought a big one came across this recipe and made it. Most creamy soups mask flavors of the vegetables not this one the cauliflower shines so bright u can taste the sweetness of the cauliflower! I used the chicken broth and regular butter so it wasn’t a true vegan recipe but its all about what u prefer. I told everyone i know about this recipe and how delicious it is. I was hesitant about making this but once i did i was like that wasn’t to hard. I appreciate all the tips and options and video. Thank u 4 the guilt free recipe really enjoyed it and so did my family! 👍❤😁

    1. Yay, Lisa! I’m so happy this recipe was a winner with you and the fam. And thanks for letting me know that the tips and video were helpful to you! Thank you for your comment and rating 🙂

  4. London thank you so much for this recipe and nutritional facts – what is the actual quantity of the serving listed in the nutritional facts ? Than you ver much !
    Jim Marshall

    1. Hi James! You’re so welcome! I do not have an exact serving size for this recipe, unfortunately. I would estimate it’s somewhere around 1 cup though. Hope you enjoy the recipe!

  5. Okay so I love cream of anything soup but oh my goodness this looks amazing AND so easy to make dairy free! Can’t wait to make this with some delicious gluten free bread!

    1. Hi Heather! In this particular recipe I would not recommend substituting the cashews. They definitely help to give the soup it’s creaminess!! However, let me know if you try it out. Thanks for the question 🙂