I am seriously obsessed with cauliflower! 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.
YES! I LOOK FORWARD TO #GROWINGYOUNGER
PLEASE SUBSCRIBE ME TO YOUR MAILING LIST.
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)
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:
- Preheat oven to 425 degrees F.
- 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.
- 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.
- Pour vegetable broth into soup pot and turn up the heat to medium-high.
- 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.
- 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.
- Serve warm garnished with chopped fresh parsley if desired.
*Store soup in an airtight container in the refrigerator for up to 4 days.










Low Carb, Gluten Free, Vegetarian & Whole30 1. Preheat oven to 425 degrees F.
Store soup in an airtight container in the refrigerator for up to 4 days.Creamy Roasted Cauliflower Soup
Ingredients
Instructions
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
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
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.
Are you following Fountain Of 30 on Facebook, X, Instagram and Pinterest? We’ve got lots going on, so join in on the fun! Subscribe to our newsletter here. You don’t want to miss a post and we promise not to bug you to death. Join our Facebook Group called Growing Younger where women discuss everything good and bad about being over 50. Additionally Lauren hosts a bi-weekly podcast called Beauty is a Bitch! and an Instagram Live series called “Growing Younger Gabfest with Lauren.”
Please pin!
This looks perfect for a cold afternoon. I love the idea of roasting the cauliflower first. Pinned!
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.
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.