• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer
Healthy Recipes Blog
  • Fall Recipes
  • Subscribe
  • Recipe Index
  • About
menu icon
go to homepage
subscribe
search icon
Homepage link
  • Fall Recipes
  • Subscribe
  • Recipe Index
  • About
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube
  • ×
    Home » Keto Soup Recipes » Creamy Cauliflower Soup

    Creamy Cauliflower Soup

    Last updated: May 18, 2023 · Recipes developed by Vered DeLeeuw and nutritionally reviewed by Rachel Benight MS, RD · This website generates income via ads and uses cookies.

    Jump to Recipe Jump to Video Print Recipe

    This creamy cauliflower soup is wonderfully flavored with garlic, nutmeg, and parmesan.

    Ready in just 30 minutes and truly easy to make, it's perfect as a first course at dinner, but you can also serve a bowl of it for lunch.

    Creamy cauliflower soup served in a black soup bowl.

    I was never a big fan of soups until I met my husband. He loves soups, and he's the one who got me hooked on them.

    He used to make this amazing onion soup in the winter that I really loved. In the summer, he made gazpacho, tzatziki, cold tomato soup, and cold avocado soup.

    Now that I'm in charge of cooking, I taught myself to make many of his tasty soup recipes. And I also learned to deeply enjoy them!

    I now regularly make tomato soup, egg drop soup, cabbage soup, and many more.

    In particular, this tasty cauliflower soup has a delicate flavor and a wonderfully creamy texture. It's so good!

    Jump to:
    • Ingredients
    • Instructions
    • Expert tip
    • Frequently asked questions
    • Variations
    • Serving suggestions
    • Storing leftovers
    • Related recipes
    • Recipe Card

    Ingredients

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

    Butter: I love using creamy European butter. But any butter will be great.

    Onion and garlic: I make life easy by chopping the onion in the food processor and using jarred minced garlic.

    Cauliflower: You will need one large 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: I tried using half-and-half once and determined that heavy cream is the way to go.

    Grated Parmesan: Make sure you use finely grated parmesan, not coarsely shredded.

    The ingredients needed to make cauliflower soup.

    Instructions

    Making this creamy cauliflower soup is easy! Scroll down to the recipe card for details. Here are the basic steps:

    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.

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

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

    A photo collage showing the steps for making a creamy cauliflower 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, you’ll need to remove the center piece 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.

    Frequently asked questions

    Can I use black pepper instead of white pepper?

    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, it's best to use heavy cream.

    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 and use up to ½ cup.
    • A pinch of dried thyme can replace the nutmeg or you can add it as an additional layer of flavor.

    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 on the side, and sometimes I enjoy it on its own. (By the way, another soup that I really enjoy for lunch is this very flavorful butternut squash soup).

    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 the fridge, in a sealed container, for 3-4 days. Reheat them gently in the microwave, covered, on 50% power. You can also reheat them over low heat on the stovetop, making sure not to let the soup boil.

    Cauliflower soup served in a black bowl.

    Related recipes

    • Cream of mushroom soup served in a dark bowl with a spoon.
      Cream of Mushroom Soup
    • Cream of broccoli soup served in a white bowl with a spoon.
      Cream of Broccoli Soup
    • Butternut squash soup served in a dark bowl.
      Butternut Squash Soup
    • Tomato soup served in a white bowl with a spoon.
      Easy Tomato Soup

    👩🏻‍🍳 I aim to publish a new recipe once or twice a month. Want these recipes in your inbox? Subscribe today! You can unsubscribe at any time.

    Recipe Card

    Cauliflower soup is served in a dark bowl with a spoon.
    4.98 from 42 votes
    Pin Recipe Share on Facebook Print Recipe

    Creamy Cauliflower Soup

    An easy recipe for a creamy cauliflower soup, wonderfully flavored with garlic, nutmeg, and parmesan.
    Prep Time20 minutes mins
    Cook Time10 minutes mins
    Total Time30 minutes mins
    Course: Soup
    Cuisine: American
    Servings: 4 servings
    Calories: 235kcal
    Author: Vered DeLeeuw
    Prevent your screen from going dark

    Ingredients

    • 2 tablespoons unsalted butter
    • 1 medium onion chopped (6 oz)
    • 2 tablespoons minced fresh garlic
    • 1 large head cauliflower chopped (2 lbs. with refuse, 1.5 lbs. without)
    • 1 quart reduced-sodium chicken broth (I use the Pacific Natural brand)
    • ¼ teaspoon white pepper
    • ¼ teaspoon ground nutmeg
    • ¼ cup heavy cream
    • ½ cup finely 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.
    • Add the garlic and the cauliflower. Cook, stirring, for 2 minutes. Add the broth and the kosher salt and bring to a boil. Reduce the heat to medium-low and simmer, covered, for 15 minutes, until the cauliflower is very tender.
    • Turn the heat off. Purée the soup using an immersion blender* until very smooth.
    • Stir in the pepper, nutmeg, and cream. Heat over medium-low heat until heated through, about 2 minutes. 
    • Turn the heat off, add the Parmesan, and stir until smooth. Serve immediately. 

    Video

    Notes

    *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, you’ll need to remove the center piece 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. 

    Add Your Own Notes

    Click here to add your own private notes. They're only visible to you. If you clear your browser's cache, they'll be lost.

    Nutrition per Serving

    Serving: 0.25recipe | Calories: 235kcal | Carbohydrates: 15g | Protein: 11g | Fat: 15g | Saturated Fat: 9g | Sodium: 636mg | Fiber: 5g | Sugar: 5g
    SubscribeI aim to publish a new recipe once or twice a month. Want these recipes in your inbox? Subscribe today! You can unsubscribe at any time.
    Pinterest icon Facebook icon Youtube icon Instagram icon Twitter icon Tiktok icon
    DisclaimersMost of our recipes are low-carb (or keto) and gluten-free, but some are not. Please verify that a recipe fits your needs before using it. Recommended and linked products are not guaranteed to be gluten-free. Nutrition info is approximate, and the carb count excludes non-nutritive sweeteners. Nutrition info may contain errors, so please verify it independently. Recipes may contain errors, so please use your common sense when following them. Please read our Terms of Use carefully before using any of our recipes.

    ❤️ Let's connect! Follow me on Pinterest, Facebook, TikTok, YouTube, Instagram, or Twitter.

    More Keto Soup Recipes

    • Pumpkin curry soup served in a white bowl.
      Pumpkin Curry Soup
    • Cold tomato soup garnished with a basil leaf.
      Cold Tomato Soup
    • Avocado soup served in a white bowl.
      Avocado Soup
    • Onion soup is served in a white bowl with a spoon and a napkin.
      Onion Soup Recipe

    About the Author

    Vered Deleeuw Vered DeLeeuw, LL.M., CNC, has been following a low-carb real-food diet and blogging about it since 2011. She's a Certified Nutrition Coach (NASM-CNC), has taken courses at the Harvard School of Public Health, and has earned a Nutrition and Healthy Living Certificate from Cornell University. Her work has appeared in several major media outlets, including Healthline, HuffPost, Today, Women's Health, Shape, and Country Living. Click to learn more about Vered.

    Reader Interactions

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *
    Each comment is reviewed before being published. We reserve the right to publish, delete, or edit comments.

    Recipe Rating




    Primary Sidebar

    A photo of Vered DeLeeuw.

    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.


    👩🏻‍🍳 I aim to publish a new recipe once or twice a month. Want these recipes in your inbox? Subscribe today! You can unsubscribe at any time.

    Fall Recipes

    • Roasted pumpkin on a baking sheet.
      Roasted Pumpkin
    • Cabbage casserole served in a white baking dish with a serving spoon.
      Cabbage Casserole
    • Keto pumpkin pie topped with a dollop of whipped cream.
      Keto Pumpkin Pie
    • Moroccan chicken served in a white saucepan.
      Moroccan Chicken
    • Pulled chicken served in a white bowl.
      Pulled Chicken
    • Keto pumpkin bread, sliced, served on a white tray.
      Keto Pumpkin Bread
    • Pumpkin curry soup served in a white bowl.
      Pumpkin Curry Soup
    • Roasted butternut squash served in a white bowl with a napkin.
      Roasted Butternut Squash
    Pinterest icon Facebook icon Youtube icon Instagram icon Twitter icon Tiktok icon

    Popular Recipes

    • Baked chicken breast served on a white plate with a fork.
      Baked Chicken Breast
    • Cauliflower pizza crust topped with cheese and pepperoni.
      Cauliflower Pizza Crust
    • Microwave bacon served on paper towels.
      Microwave Bacon
    • Oven-baked pork chops in a cast-iron skillet.
      Oven-Baked Pork Chops
    • Turkey burger in a bun.
      Turkey Burgers
    • Grilled chicken breast, sliced and served on a white plate.
      Grilled Chicken Breast
    • Pork roast, sliced, and served on a white platter with broccoli.
      Easy Boneless Pork Roast
    • Baked chicken wings served on a white plate with a dip.
      Baked Chicken Wings

    Footer

    Media mentions

    Media mentions of Healthy Recipes Blog: logos

    The information on this website has not been evaluated by the FDA and is not intended to diagnose, treat, prevent, or cure any disease.


    By accessing or using this website, you agree to abide by the Terms of Service and Privacy Policy.


    Accessibility Statement


    Copyright © 2023