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.
Recipe Highlights
I love making this cauliflower soup because it’s packed with so many great benefits. For starters, cauliflower and kale are high in fiber, vitamins, and antioxidants – which are all important in supporting overall health. Plus, this soup has a lower carb profile compared to potato-based soups, making it a great and nutritious choice if someone I know or I have to follow a reduced-carbohydrate diet.
Additionally, the texture and flavor of this soup are remarkable. The sharp cheddar cheese compliments the nutty flavor of the cauliflower, and the texture of each spoonful I take is perfectly balanced. I really could go on to talk about how much I enjoy this recipe all day.
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.
Ingredient Highlight
Cauliflower is a nutritional powerhouse, offering a rich source of vitamin C, vitamin A, potassium, and vitamin K, as well as folate and various antioxidants. It’s a nutritious veggie with many health benefits.
In my opinion, cauliflower substitutes quite well in place of potatoes. When cooked to tender perfection, fresh cauliflower achieves a creamy consistency comparable to potatoes. It even helps impart an incredibly luscious, smooth, and velvety texture to recipes like this soup.
How To Make It
- To make this loaded cauliflower soup, I start by sautéing my onions in cooking fat until they’re softened and then add the garlic.
- 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.
- 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.).
- I’ll heat everything together until the kale wilts, then finish the soup by adding bacon, fresh chives, and parsley.
- 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.
Swap Cauliflower For Broccoli
There have been a few times when I don’t have cauliflower on hand but still want to make this recipe; that’s when I check my fridge for a specific veggie: broccoli. The result is a yummy loaded cheddar broccoli soup with a similar prep time — and it’s absolutely delicious! If I opt for broccoli, though, I just have to keep a closer eye on it to make sure it doesn’t overcook and lose its vibrant color.
Frozen cauliflower can also be used in a pinch. The cooking time will just need to be reduced slightly to avoid overcooking it. I always check on it 10 minutes at a time and stop cooking it when it reaches a soft texture.
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, Cooked Asparagus, or even steak bites if I want to serve up a heartier meal for friends and family.
So Many 5-Star Reviews Like This One
⭐⭐⭐⭐⭐
“This was delicious and a huge hit with my family! It’s definitely going into the rotation during the chilly months!”
– Julie
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.
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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.
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
Instructions
- Place a large pot with a lid (a 5- or 6-quart Dutch oven works well) over medium-high heat.
- Add cooking fat of choice to the pot. When hot, add the onions.
- Sauté, stirring occasionally, for 5-7 minutes or until the onions soften.
- Add garlic and cook, stirring, an additional 30-60 seconds on medium heat until garlic is fragrant.
- Add cauliflower florets, broth, thyme, and rosemary.
- Stir and increase heat slightly to bring the liquid to a low boil.
- Reduce heat to medium-low and cover the pot with a lid.
- Allow the cauliflower to cook for 20-25 minutes or until very tender (but not mushy).
- Remove the lid from the pot and reduce heat to low.
- 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.
- Transfer blended soup back into the pot, and stir in milk, cheese, and kale.
- Heat over low heat for 3-5 minutes or until the kale is wilted.
- Remove soup from heat, stir in bacon, fresh chives, and parsley. Taste and adjust salt and pepper as needed before serving.
- 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
Frequently Asked Questions
I always have my plastic guard on, but I also avoid hitting the bottom and sides of my Dutch ovens with my immersion blender. A helpful tip I’ve learned along the way is to hold the blender and/or pot (if a recipe allows for it) at a slight angle. This way, I’m not just putting the blender straight down into my Dutch oven, which helps reduce the chances of the oven getting scratched.
This recipe doesn’t test well as a vegan version, as dairy-free cheese doesn’t keep that cheesy texture when melted in soup. However, you can substitute the milk or heavy cream for full-fat coconut milk to lower the amount of dairy content.
The French soup made from cauliflower is called “Potage Parmentier au Chou-Fleur” or simply “Cauliflower Soup.”
The main difference between cauliflower and broccoli is its look and taste. Cauliflower has a compact white head with a mild, nutty flavor, while broccoli has green, tightly packed clusters with a more pronounced, slightly bitter taste. Both are rich in vitamins and antioxidants, though.
For ultimate success, we highly recommend reading the tips in the full blog post above. All photos and content are copyright protected. Please do not use our photos without prior written permission. If you wish to republish a recipe, please rewrite the recipe in your own unique words. Link back to the source recipe here on The Real Food Dietitians. Thank you!
J. Gibson says
Can you use Almond milk instead of the whole milk?
Jessica Beacom says
Yes, you can. Just be sure it’s unsweetened and not flavored.
Redd Davis says
Super sick! This soup looks like LIFE
Christina says
Have you tried freezing this soup? Does it do ok? Have made it and eaten it fresh several times and it is WONDERFUL!!! Wanting to stock the freezer a little for the holidays!
Stacie Hassing says
We have not but I think it would most certainly freezer well. Prepping for the Holidays is such a good idea.
Marci says
I want to try this! Sounds delicious. Can I swap almond milk or coconut milk for whole milk?
Stacie Hassing says
Yes! Full-fat coconut milk would work.
N Smith says
Do you think this soup would work in the slow cooker?
Jessie Shafer says
Hi, we have not tested this recipe in the slow cooker, but it should work. We recommend omitting the oil and then adding the onions, cauliflower, broth, and seasonings to the slow cooker; cover and cook on low setting for 4 hours. From there, continue with Step 10 of the recipe as it’s written now.