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Home » Soup Recipes » Creamy Cauliflower Soup

Creamy Cauliflower Soup

A photo of Vered DeLeeuw.
by Vered DeLeeuwUpdated Jan 15, 2025
10 Comments
5 from 12 votes

Jump to Recipe Review Recipe

This creamy cauliflower soup is wonderfully flavored with garlic, nutmeg, and parmesan. Ready in just 30 minutes, it's perfect as a first course at dinner, but you can also serve a bowl of it for lunch.

Cauliflower soup is served in a bowl with a spoon.

This delicious cauliflower soup has a delicate flavor and a wonderfully creamy texture. It's restaurant-level good, yet truly easy to make. It's a great way to entice picky eaters to eat cauliflower! Everyone in my family enjoys it, adults and kids.

Ingredients

The ingredients needed to make cauliflower soup.

You'll only need a few simple ingredients to make this soup. The exact measurements are included in the recipe card below. Here's an overview of what you'll need:

  • Butter: I use salted butter.
  • Aromatics: Onion and garlic add great flavor.
  • Cauliflower: You will need one large cauliflower head for this recipe.
  • Chicken broth: Store-bought is fine. But when I have some leftover homemade chicken broth, I use that.
  • Spices: White pepper and ground nutmeg.
  • Heavy cream: Add wonderful creaminess.
  • Grated Parmesan: Make sure you use finely grated parmesan, not coarsely shredded.

Variations

I consider this cauliflower soup pretty much perfect and very rarely make any changes. But here are a few ways you can change this recipe:

  • Use olive oil instead of butter. Personally, I prefer butter, but olive oil is very good, too.
  • Use shallots instead of onions.
  • For an extra creamy soup, increase the heavy cream to ½ cup.
  • A pinch of dried thyme can replace the nutmeg or you can add it as an additional layer of flavor.

Instructions

Scroll down to the recipe card for details. Here are the basic steps for making this soup:

Saute onions, garlic, and cauliflower in butter. You want the onions to be soft, but you don't want them browned and caramelized for this recipe.

Cauliflower was added to the stockpot.

Add chicken broth and simmer until the cauliflower is tender. This only takes 15 minutes or so.

Broth was added to the stockpot.

The last step is to puree the soup, then stir in heavy cream, spices, and parmesan.

Pureeing the soup.

Expert Tip

There are two ways to puree a soup. For a very creamy texture, working in at least two batches, carefully transfer the hot soup to your stand blender. Blend each batch until completely smooth and transfer it to a bowl. When all batches are done, return the pureed soup to the pot and proceed with the recipe. You can see the results of this method in the photos on this page - very smooth and creamy.

The second method is to use an immersion blender and blend the soup right inside the pot. I used this method when filming the video, and as you can see, the soup is not as creamy. However, it's just as tasty, and using an immersion blender is easier. Which of these methods you choose is up to you. Both work and both yield great results, just different textures.

When using a stand blender, never fill your blender past the maximum fill line. It's best to fill it no more than half full. If the lid of your blender wasn't designed to allow steam to escape, remove the centerpiece and drape a clean towel on top of the lid. You can hold down the lid when blending to prevent it from being pushed off, but do so without actually placing your hand - or your face - over the hot steam.

Recipe FAQs

Can I use black pepper instead of white?

Yes, it's OK to use black pepper, but the black speckles will show on the white soup.

Can I use frozen cauliflower?

Yes. You can use frozen cauliflower in this recipe. You can add it frozen to the pot. You will need to cook it for a bit longer, perhaps 4 or 5 minutes.

Is it OK to substitute milk for heavy cream?

I don't recommend that. For the best texture and flavor, use heavy cream.

Serving Suggestions

I often have a bowl of this soup for my lunch, especially in the winter. I sometimes have it with buttered 90-second bread or almond flour bread on the side, and sometimes I enjoy it on its own.

You can also serve it as a dinner appetizer. In this case, serve a cup per person instead of a bowl.

Storing Leftovers

You can keep the leftovers in an airtight container in the fridge for 3-4 days. Reheat them gently in the microwave, covered, at 50% power. You can also reheat them over low heat on the stovetop, making sure not to let the soup boil. I don't recommend freezing this soup.

Cauliflower soup is served in a black bowl.

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Recipe Card

Cauliflower soup is served in a bowl with a spoon.
5 from 12 votes
Save this RecipeSaved! Rate this Recipe Print Recipe

Creamy Cauliflower Soup

This deliciously creamy cauliflower soup is flavored with garlic, nutmeg, and parmesan.
Prep Time20 minutes mins
Cook Time10 minutes mins
Total Time30 minutes mins
Course: Soup
Cuisine: American
Servings: 8 servings
Calories: 115kcal
Author: Vered DeLeeuw
Prevent your screen from going dark

Video

Ingredients

  • 2 tablespoons butter
  • 6 ounces onion - chopped; 1 medium
  • 2 tablespoons garlic - minced
  • 1 large head cauliflower - chopped; 2 pounds with refuse, 1.5 pounds without
  • 1 quart chicken broth - not low-sodium
  • ¼ teaspoon white pepper
  • ¼ teaspoon ground nutmeg
  • ¼ cup heavy cream
  • ½ cup grated parmesan

Instructions

  • In a large stockpot over medium heat, melt the butter. Add the onions. Cook, stirring occasionally, for about 5 minutes, until the onions are soft but not browned.
    Cooking the onions.
  • Add the garlic and cauliflower. Cook, stirring, for 2 minutes.
    Cauliflower was added to the stockpot.
  • Add the broth and bring to a boil. Reduce the heat to medium-low and simmer, covered, for 15 minutes, until the cauliflower is very tender.
    Broth was added to the stockpot.
  • Turn the heat off. Purée the soup using an immersion blender until very smooth.
    Pureeing the soup.
  • Stir in the pepper, nutmeg, and cream. Heat over medium-low heat until heated through, for about 2 minutes. Don't allow the soup to boil at this point.
    Heavy cream was added to the soup.
  • Turn the heat off, add the parmesan, and stir until smooth. Serve immediately. 
    The soup is served.

Notes

Pureeing a soup

There are two ways to puree a soup. For a very creamy texture, working in at least two batches, carefully transfer the hot soup to your stand blender. Blend each batch until completely smooth and transfer it to a bowl. When all batches are done, return the pureed soup to the pot and proceed with the recipe. You can see the results of this method in the photos on this page - very smooth and creamy.
The second method is to use an immersion blender and blend the soup right inside the pot. I used this method when filming the video, and as you can see, the soup is not as creamy. However, it's just as tasty, and using an immersion blender is easier.
Which of these methods you choose is up to you. Both work and both yield great results, just different textures.
When using a stand blender, never fill your blender past the maximum fill line. It's best to fill it no more than half full. If the lid of your blender wasn't designed to allow steam to escape, remove the centerpiece and drape a clean towel on top of the lid. You can hold down the lid when blending to prevent it from being pushed off, but do so without actually placing your hand - or your face - over the hot steam. 

Storing Leftovers

You can keep the leftovers in an airtight container in the fridge for 3-4 days. Reheat them gently in the microwave, covered, at 50% power. You can also reheat them over low heat on the stovetop, making sure not to let the soup boil. I don't recommend freezing this soup. 

Nutrition per Serving

Serving: 1 cup | Calories: 115 kcal | Carbohydrates: 8 g | Protein: 5 g | Fat: 8 g | Saturated Fat: 5 g | Sodium: 426 mg | Fiber: 2 g | Sugar: 3 g

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Comments

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    Recipe Rating




  1. Dan says

    January 24, 2025 at 6:47 pm

    5 stars
    Tried this recipe a couple of days ago. Served it for dinner; it was an easy win because I was tired after work and it came together fast. It was pretty tasty. I'll make it again.

    Reply
    • Vered DeLeeuw says

      January 24, 2025 at 7:13 pm

      I'm glad you liked this soup, Dan!

  2. Marjorie says

    January 16, 2025 at 7:42 am

    How many carbs in this recipe, looks so good.

    Reply
    • Vered DeLeeuw says

      January 16, 2025 at 10:19 am

      Hi Marjorie,
      Each cup has about 8 grams of carbs and 2 grams of fiber.

  3. Senga says

    January 15, 2025 at 1:28 pm

    What is the potassium content in a cup please?

    Reply
    • Vered DeLeeuw says

      January 15, 2025 at 3:38 pm

      Hi Senga,
      About 330 mg.

  4. debbie says

    January 15, 2025 at 11:49 am

    5 stars
    great soup - love roasting cauliflower with evoo and garlic and onion powder and I might combine those with your 'non' roasted cauliflower recipe - either way yummy - thanks

    Reply
    • Vered DeLeeuw says

      January 15, 2025 at 1:18 pm

      You're very welcome, Debbie!

  5. Kat says

    January 12, 2025 at 3:07 pm

    5 stars
    Really good soup. I use an immersion blender and prefer to leave it slightly chunky. Yum.

    Reply
    • Vered DeLeeuw says

      January 12, 2025 at 4:15 pm

      Glad you like it, Kat! Thanks for the comment.

A photo of Vered DeLeeuw.

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Healthy Recipes Blog was founded in 2011 by Vered DeLeeuw. It features real food recipes with a focus on low-carb and gluten-free ingredients. All recipes are nutritionally reviewed by a Registered Dietitian. Contact us at HealthyRecipesBlog@gmail.com.

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