Cauliflower Soup

This is the perfect recipe for you if you want to make a healthy and quick weeknight meal for your family.

This thick, cheesy soup is similar to what you might find in a candle-lit restaurant. The entire recipe is ready in less than twenty minutes.

It’s pure comfort food, and it’s healthy. The creamy cauliflower soup is a surprise to be so delicious, especially with its few ingredients.

This recipe is also vegan, paleo, and sugar-free. It’s so rich, savory, and delicious that you will completely forget these eating restrictions.

It’s a healthier version of baked potato soup with lots of toppings!

Cauliflower soup ingredients

This recipe only requires a few ingredients: salt, onion powder, garlic, cauliflower or shallots, and the milk of your choice.

Add croutons (some bacon bits are vegetarian), parsley, cheddar, chopped chives, scallions, broccoli, or roasted cauliflower.

Cashew or almond is my favorite milk to make vegan and dairy-free cauliflower soup. Sometimes, I use canned coconut milk to get a more decadent version.

If you want to make Indian cauliflower soup, the coconut milk works well if you add turmeric, curry powder, or ginger.

Optional butter or oil gives the soup a richer flavor. You can also omit the butter or oil for a keto-friendly, low-fat cauliflower soup.

The recipe has a low-calorie count, even if the fat is added.

Make cauliflower soup

Gather all the ingredients and read through the recipe.

Bring the milk, cauliflower, shallot or onion, garlic, onion powder, and salt to a boil in a medium-sized pot.

Cook the cauliflower, stirring it occasionally, until soft. Add the cheese if you use it, and blend with an immersion blender or a regular one. Serve immediately. This recipe goes well with cornbread, English muffins, and garlic toast.

Refrigerate leftovers for 3 to 5 days. You can freeze the leftover soup for up to 4 months. You can reheat the soup on the stovetop after it has been frozen.

Note: You can roast the cauliflower before cooking it if you wish. I usually skip this step and use raw cauliflower instead of roasted cauliflower for a quick, easy cauliflower soup.

Crockpot recipe

Combine all ingredients, except the optional cheese, in a slow cooker to make cauliflower soup. This Crockpot Slow Cooker 8 Quart is excellent.

Cover and cook until the cauliflower is soft. If using cheese, stir it in. Blend the soup with an immersion or regular blender until it is thick and creamy.

Instant pot cauliflower soup

For the recipe to be made in the Instant Pot, combine all the ingredients in a 6-quart pressure cooker except for the optional cheese.

Lock the lid and cook at high pressure for 6 minutes. Allow the pressure to release for 15 minutes naturally, then use quick release to remove any remaining tension.

If desired, stir in the cheese. You can use an immersion blender or a regular one to pulverize and smoothen the soup.


About one head of cauliflower is equal to 6 cups of florets.

Chop 2 shallots (or 1/4 cup chopped onion)

2 tbsp of minced garlic

1 tsp of salt

Optional: nutmeg and 1/2 teaspoon onion powder

Milk of Choice, 4 Cups

3 tbsp of butter or oil, or leave out for fat-free

Optional 1 1/2 cups of cheese shreds


There’s a video in the post above for anyone who likes to see a recipe made step by step. Above are the instructions for a crockpot and an instant pot version of cauliflower soup. Add all ingredients, except the optional cheese, to a medium-sized pot. Bring to a boil. After boiling, cook at medium heat (stirring every few minutes) for 10 minutes until the cauliflower is soft. If using, stir in cheese until melted. Blend or immersion blender. Pulverize the soup to make it creamy. Garnish if desired. The leftovers can be frozen or refrigerated for another day. Please rate or comment on the recipe if you have tried it.

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