You’ll Love This Healthy Creamy Roasted Cauliflower Soup

roasted cauliflower soup fountainof30

I am seriously obsessed with cauliflower! Especially now that I’m doing Whole30. It replaces potatoes brilliantly and besides the cauliflower rice and gnocchi I buy at Trader Joe’s, I find myself cooking with it constantly! I swear I have a head of cauliflower in my refrigerator all the time now. I have a recipe for Garlic Mashed Cauliflower that’s rivals regular mashed potatoes, the best Low-Carb Cauliflower “Potato” Salad I’ve ever tasted, Mediterranean Cauliflower Pizza and a yummy Broccoli Cauliflower Salad. But now that the temperatures are starting to dip, it’s soup time! So I wanted a healthy cauliflower soup that was loaded with flavor yet was still low carb. Therefore my Creamy Roasted Cauliflower Soup really hits the spot.

Healthy Cauliflower Soup

The health benefits of cauliflower are unbelievable. It’s high in fiber, a great source of antioxidants, strengthens your immune system and may help reduce the risk of cancer. Cauliflower contains vitamin C, which supports collagen production, and vitamin K, which may help prevent bone loss. It really is a miracle vegetable.

 Low Carb, Gluten Free, Vegetarian and Whole30 Soup

Not only is this cauliflower soup low carb, gluten free and vegetarian, it’s easy to make this recipe Whole30 compliant. Simply replace the butter with ghee (clarified butter) and the flavor remains in tact. The garlic is the key ingredient and is what gives the soup so much flavor. This soup is so easy to make you can whip up a pot in no time. It also freezes well. I get my kids to eat it by sprinkling some grated cheddar cheese on top and telling them it’s baked potato soup. Shhh. So be sure to save this with your other low carb soup recipes. You will love it. I promise.

Creamy Roasted Cauliflower Soup (Low Carb, Gluten Free, Vegetarian, Whole30)

Healthy Creamy Roasted Cauliflower Soup recipe ingredients fountain of 30

Yields: 6 servings

Prep: 15 minutes | Cook: 50 minutes | Total: 1 hour and 5 minutes

Ingredients:

1 large head of cauliflower, chopped

1 large white onion, sliced

2 tablespoons extra virgin olive oil

2 tablespoons unsalted butter (use ghee instead to be Whole30 compliant)

3 cloves garlic, minced

32 oz vegetable broth

⅛ teaspoon nutmeg (plus extra to taste)

Himalayan pink sea salt and ground black pepper to taste

Optional: fresh parsley for garnish

Directions:

1. Preheat oven to 425 degrees F. 

2. Place chopped cauliflower and sliced onion on a large baking sheet. Toss with 2 tablespoons olive oil and season with salt and pepper. Place in preheated oven for 30-35 minutes, flipping the veggies halfway through.

3. Place butter in a soup pot over medium heat. Allow butter to melt before adding minced garlic. Cook the garlic for about 30 seconds or until fragrant. 

4. Pour vegetable broth into soup pot and turn up the heat to medium-high. 

5. Add the roasted cauliflower and onion to the soup pot. (Reserve roasted cauliflower if you wish to use for garnish). Season with nutmeg and a little salt and pepper. Bring the soup to a simmer and cook for about 15 minutes.

6. Turn off the heat and allow soup to cool slightly before transferring it to a blender. Be sure to work in batches if necessary and do not overfill the blender. If you have an immersion blender, you may use that instead. Pour the soup back into the soup pot if using a blender, and taste. Depending on whether your broth is salted or not, you may need to stir in a generous sprinkling of salt.

7. Serve warm garnished with chopped fresh parsley if desired.

*Store soup in an airtight container in the refrigerator for up to 4 days.

cauliflower soup recipe vegetables

Chopped cauliflower and sliced onion

roasted cauliflower soup saute garlic

Melted butter with minced garlic

creamy roasted cauliflower soup vegetable broth into soup pot

Pouring vegetable broth into soup pot

cauliflower soup roasted cauliflower and onion fountainof30

Roasted cauliflower and onion

cauliflower and onion in pot

Add roasted cauliflower and onion to soup pot.

healthy roasted cauliflower soup to a simmer

Bring the soup to a simmer.

 transfer to a blender fountainof30

Allow soup to cool slightly before transferring it to a blender.

cauliflower soup in the soup pot

Pour the soup back into the soup pot

cauliflower soup in spoon fountainof30

Taste and add salt if needed.

soup in the soup pot fountainof30

creamy roasted cauliflower soup serving

Serve warm garnished with chopped fresh parsley and roasted cauliflower.

Creamy Roasted Cauliflower Soup

Creamy Roasted Cauliflower Soup

Low Carb, Gluten Free, Vegetarian & Whole30

Prep Time 15 minutes
Cook Time 50 minutes
Total Time 1 hour 5 minutes

Ingredients

  • 1 large head of cauliflower, chopped
  • 1 large white onion, sliced
  • 2 tablespoons extra virgin olive oil
  • 2 tablespoons unsalted butter (use ghee instead to be Whole30 compliant)
  • 3 cloves garlic, minced
  • 32 oz vegetable broth
  • ⅛ teaspoon nutmeg (plus extra to taste)
  • Himalayan pink sea salt and ground black pepper to taste
  • Optional: fresh parsley for garnish

Instructions

    1. Preheat oven to 425 degrees F. 


    2. Place chopped cauliflower and sliced onion on a large baking sheet. Toss with 2 tablespoons olive oil and season with salt and pepper. Place in preheated oven for 30-35 minutes, flipping the veggies halfway through.


    3. Place butter in a soup pot over medium heat. Allow butter to melt before adding minced garlic. Cook the garlic for about 30 seconds or until fragrant. 


    4. Pour vegetable broth into soup pot and turn up the heat to medium-high. 


    5. Add the roasted cauliflower and onion to the soup pot. (Reserve roasted cauliflower if you wish to use for garnish). Season with nutmeg and a little salt and pepper. Bring the soup to a simmer and cook for about 15 minutes.


    6. Turn off the heat and allow soup to cool slightly before transferring it to a blender. Be sure to work in batches if necessary and do not overfill the blender. If you have an immersion blender, you may use that instead. Pour the soup back into the soup pot if using a blender, and taste. Depending on whether your broth is salted or not, you may need to stir in a generous sprinkling of salt.


    7. Serve warm garnished with chopped fresh parsley if desired.

Notes

Store soup in an airtight container in the refrigerator for up to 4 days.

Nutrition Information:

Yield:

6

Serving Size:

1


Amount Per Serving: Calories: 128Total Fat: 9gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 5gCholesterol: 10mgSodium: 546mgCarbohydrates: 10gFiber: 4gSugar: 5gProtein: 3g
Are you going to try this Creamy Roasted Cauliflower Soup recipe?

Lauren Dimet Waters Signature

You may also like to try more low carb cauliflower recipes like Low Carb Broccoli Cauliflower Salad To Die For and How to Make Low Carb Mediterranean Cauliflower Pizza.

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creamy roasted cauliflower soup fountainof30

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Comments (4)

  • Rena 1 year ago Reply

    This looks perfect for a cold afternoon. I love the idea of roasting the cauliflower first. Pinned!

    Lauren Dimet Waters 1 year ago Reply

    The roasting (and garlic) gives it a much better flavor. I have tried many cauliflower soups that are tasteless. Thanks for sharing!

  • I could get into that. I love cauliflower and love that it’s mixed with onions.

    Lauren Dimet Waters 1 year ago Reply

    Try it then! It’s supper easy to make and I trick my kids it’s baked potato soup by putting a little shredded cheddar on theirs. They love it.

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