The Best Cauliflower Soup Recipe

I’m all for making big batches of soup, especially when it comes to loaded cauliflower soup on a cold weeknight. Whether I’m feeding the family or just looking for a tasty low-carb dinner, this soup always hits the spot. Of all my cauliflower recipes, this has got to be one of my favorites. 

Now, my family and friends love a good potato soup – but in my circle, there’s always excitement and curiosity on whether recipes can be improved or altered in a way that they become a new and improved dish. So, one night, I decided to take a twist on my classic Creamy Ham and Potato Soup that my loved ones enjoy so much. Instead of potatoes, I used cauliflower to see what the dish would turn out to be like. The result was a soup recipe that potato lovers, non-potato eaters, and low-carb dieters could enjoy altogether, which they raved about. Every time I make this soup, it feels great knowing it brings everyone together around the table. 

Ingredients To Make Loaded Cauliflower Soup

• Cooking fat of choice — use extra virgin olive oil, avocado oil, butter, or ghee
• Sweet onion — diced, small
• Garlic cloves — peeled and minced
• Cauliflower — broken into small florets
• Chicken broth — low-sodium chicken stock, vegetable stock, or vegetable broth work
• Whole milk — substitute with full-fat canned coconut milk for reduced dairy content; substitute with heavy cream to make it even more creamy
• Sharp cheddar cheese — shredded; I’ve also opted for pepper jack if I want to add a bit of spice. Omit the cheese to reduce dairy content. 
• Kale — torn into small pieces
• Bacon — cooked crisp and chopped
• Herbs — you need fresh or dried thyme, rosemary, chives, and parsley
• Salt and black pepper

Find the ingredient list with exact measurements in the recipe card below.

How To Make It

1. To make this loaded cauliflower soup, I start by sautéing my onions in cooking fat until they’re softened and then add the garlic. 
2. Next, I’ll introduce the cauliflower florets, broth, thyme, and rosemary, bringing the mixture to a low boil before simmering it. I want the cauliflower to be tender, not mushy or raw. 
3. Then, I’ll remove ½ of the cauliflower and broth mixture, place it into my blender or food processor, and blend it until smooth. After I’ve blended ½ of my mixture, I put it back into the pot and stir in the milk, cheese, and kale. (I have, at times, used an immersion blender right in the pot for this step. If I go the immersion blender route, I just make sure I blend it until only a few chunks remain. After that, I go on to add the other ingredients.). 
4. I’ll heat everything together until the kale wilts, then finish the soup by adding bacon, fresh chives, and parsley.
5. Finally, I make sure to adjust the salt and pepper to my preference before serving the soup. 

For serving size and the complete directions and ingredient amounts, scroll down to the recipe card below. All of our recipes include the nutrition analysis, listing calories (kcals), protein, carbohydrates/carb, fiber, sugar, sodium, cholesterol, and more per serving.

Make It Extra Creamy

This is a fantastic recipe, but there are days when I crave a super creamy soup. So, I substitute the whole milk for heavy cream, blend a little more than half of my soup mixture, and add more puree. This thickens the consistency and results in a super creamy cauliflower soup. 

How To Serve

This soup is an excellent entree for a cold fall or winter day. It’s a good standalone meal, but I can pair it with sides like Gluten-Free Garlic Cheddar Biscuits, bake-from-frozen sourdough bread, Cooked Asparagus, or even steak bites if I want to serve up a heartier meal for friends and family.

How To Store

To store my cauliflower soup in the fridge, I have to allow it to cool for at least 30-45 minutes before transferring it to an airtight container and ensure that it gets refrigerated within 2 hours of me cooking it. When I’m ready to heat up a bowl the next day, I simply stir the cold soup well and scoop out however much I want to reheat at the time – warming it up to the temperature of my liking, either via stovetop or microwave. I always make sure to eat my leftovers within 3-4 days for optimal freshness. 

I will say, too, that while cauliflower soup can be frozen, it’s always important to do so before adding the milk, cheese, or kale. If I’m reheating it from a frozen state, I’ll thaw the soup in the refrigerator overnight and gently warm it on the stove. I stir it occasionally to help the soup maintain its original texture and flavor.

More Recipes To Try

Creamy Potato Leek Soup with Bacon

Vegan Cauliflower Mac and Cheese

Chicken Dumpling Soup (Cozy Comfort You Can Double Batch and Freeze)

Savory Herb Roasted Acorn Squash (With Parmesan)

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Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 4.8 from 11 reviews

Cauliflower Soup

Cozy up during the cold months with a bowl of this delicious soup, which features cauliflower, sharp cheddar cheese, crispy bacon, and kale.

Prep: 20 minsCook: 45 minsTotal: 1 hour 5 minutes

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Servings: Serves 4

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Ingredients

• 2 teaspoons cooking fat of choice (olive oil, avocado oil, butter or ghee)
• 1 medium sweet onion, diced small
• 2 cloves garlic, peeled and minced
• 1 very large head of cauliflower (or 2 small-medium heads), broken into small florets (about 7 cups or 24 ounces)
• 3 cups chicken broth (or homemade bone broth)
• 1 teaspoon fresh thyme (or ½ teaspoon dried thyme)
• 1 teaspoon fresh rosemary, chopped (or ½ teaspoon dried rosemary, lightly crushed between your fingers)
• 1 cup whole milk*
• 1 cup sharp cheddar cheese, shredded
• 2 cups kale, torn into small pieces
• 3 slices crisp cooked bacon, chopped
• 1 tablespoon fresh chives (optional: may use 1 teaspoon dried chives and add with other dried herbs
• 1 tablespoon fresh parsley (optional: may use 1 teaspoon dried parsley and add with other dried herbs)
• Salt and pepper, for taste

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Instructions

1. Place a large pot with a lid (a 5- or 6-quart Dutch oven works well) over medium-high heat. 
2. Add cooking fat of choice to the pot. When hot, add the onions. 
3. Sauté, stirring occasionally, for 5-7 minutes or until the onions soften. 
4. Add garlic and cook, stirring, an additional 30-60 seconds on medium heat until garlic is fragrant.
5. Add cauliflower florets, broth, thyme, and rosemary. 
6. Stir and increase heat slightly to bring the liquid to a low boil. 
7. Reduce heat to medium-low and cover the pot with a lid.
8. Allow the cauliflower to cook for 20-25 minutes or until very tender (but not mushy).
9. Remove the lid from the pot and reduce heat to low. 
10. Carefully remove ½ of the cauliflower and broth to a blender pitcher or food processor and blend until smooth. Alternatively, you can use an immersion blender right in the pot and blend until some chunks remain.
11. Transfer blended soup back into the pot, and stir in milk, cheese, and kale. 
12. Heat over low heat for 3-5 minutes or until the kale is wilted.
13. Remove soup from heat, stir in bacon, fresh chives, and parsley. Taste and adjust salt and pepper as needed before serving.
14. Garnish like a loaded potato with sour cream, bacon bits, chives, and shredded cheese. Caramelized yellow onion and croutons make a yummy garnish, as well.

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Notes

*For an extra creamy version: Substitute the whole milk for heavy cream, blend a little more than half of my soup mixture, and add more puree. This thickens the consistency and results in a super creamy cauliflower soup.

Nutrition Information

• Serving Size: 1¼ cups
• Calories: 375
• Fat: 24 g
• (Sat Fat: 12 g)
• Sodium: 650 mg
• Carbohydrate: 17 g
• (Fiber: 5 g
• Sugar: 9 g)
• Protein: 21 g
• Cholesterol: 76 mg

Dietary

Egg-FreeGluten-freeGrain-FreeNut-free

© The Real Food Dietitians

Recipe By: Jessica Beacom

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