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A bowl full of creamy soup with red pepper flakes.
3.58 from 19 votes

Healthy Cauliflower Soup

A healthy Cauliflower Soup recipe that is ultra creamy, loaded with cauliflower, and can easily be made vegan, and dairy-free.  

Course Main Course, Side Dish, Soup
Cuisine American
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 5 servings
Calories 235 kcal


  • 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


  1. Saute onion and olive oil in a Dutch oven or large pot for 5 minutes over medium heat.  

  2. Add cauliflower and continue sautéing for 5 more minutes. Add crushed garlic and sauté for 1 minute, or until fragrant.  

  3. 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.

  4. 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.

  5. Serve cauliflower soup with fresh parsley, additional parmesan cheese, and some toasted baguettes or Parmesan cheese whisps. Enjoy!

Recipe Video

Recipe Notes

Nutrition Facts
Healthy Cauliflower Soup
Amount Per Serving
Calories 235 Calories from Fat 162
% Daily Value*
Fat 18g28%
Saturated Fat 5g31%
Cholesterol 16mg5%
Sodium 1663mg72%
Potassium 388mg11%
Carbohydrates 15g5%
Fiber 2g8%
Sugar 5g6%
Protein 6g12%
Vitamin A 990IU20%
Vitamin C 43.7mg53%
Calcium 103mg10%
Iron 1.6mg9%
* Percent Daily Values are based on a 2000 calorie diet.