Creamy Roasted Cauliflower Soup is easy to make, infused with flavor and just happens to be healthy!  This soup reheats beautifully so it makes the perfect lunch throughout the week or ideal make ahead dinner.

We serve this easy cauliflower soup recipe with 30 Minute Dinner Rolls and sometimes add crumbled bacon on top!

Healthy Roasted Cauliflower Soup in green bowl with spoon

Cauliflower Soup

Until recently, broccoli has been my floret vegetable of choice from simple Roasted Broccoli, to Broccoli Cheese Soup, to Broccoli Rice Casserole, to  Baked Garlic Butter Salmon & Broccoli.  It wasn’t until recently that I fell in love with cauliflower – roasted cauliflower, that is.  Roasting the cauliflower transforms the plain, rather bland vegetable into a nutty, buttery flavored delight with caramelized edges.

A Versatile Vegetable

That being said, roasted cauliflower still needs some added oomph.  It is virtually a blank canvas for whatever flavorings you are in the mood for.  I’ve paired our Creamy Cauliflower Soup with salt, pepper, thyme, nutmeg and a pinch of cayenne but feel free to get as creative as you would like!

Roasted Cauliflower Soup in green bowl with fresh parsley

How Do You Make Creamy Cauliflower Soup

First, we toss our cauliflower and 4 whole garlic cloves in olive oil, salt and pepper then roast at 450 degrees F.   We peel the garlic cloves but leave them whole so they can cook in the same amount of time as the cauliflower.

The trick to roasting cauliflower is to make sure it is spread out in an even layer (on a greased baking sheet) so the florets roast and don’t steam.  The other important key is to wait until the cauliflower turns golden on the edges which usually takes 30-35 minutes.  Just think color = flavor.

Once the cauliflower is roasted,  I like to reserve 1 cup cauliflower that I chop up to garnish my soup, but that is completely personal preference.

Rich Creamy Flavor

Next, melt some butter in a large soup pan or Dutch oven and sprinkle in flour, then cook for 2 minutes to get rid of the raw flour smell.  Reduce heat to low and slowly whisk in some chicken broth and seasonings.   Add the roasted cauliflower and garlic and simmer for 5 minutes or so until thickened.

Finally, you can either use an immersion blender to creamify the Roasted Cauliflower Soup or puree in your blender, taking care to let steam escape or it will explode (I leave a corner open and cover with a paper towel).

Spoonful of Roasted Cauliflower Soup in green bowl

For a thinner soup, stir in additional chicken broth or milk to reach desired consistency.

What Spices Go Well with Roasted Cauliflower Soup?

From here you are probably going to want add seasonings to taste.

I personally like additional salt, pepper and a nice dose of cayenne pepper.  And then dig into luscious, healthy, guilt free Roasted Cauliflower Soup!

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Healthy Roasted Cauliflower Soup in green bowl with spoon
4.94 from 32 votes↑ Click stars to rate now!
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Roasted Cauliflower Soup

Creamy Roasted Cauliflower Soup that is easy make, infused with flavor and just happens to be healthy! This soup reheats beautifully so it makes the perfect lunch throughout the week or ideal make ahead dinner.
Prep Time 5 minutes
Cook Time 40 minutes
Total Time 45 minutes
Servings 6 SERVINGS
Author Jen


  • 1 large head cauliflower approx. 6 cups
  • 4 garlic cloves peeled
  • 3 tablespoons olive oil
  • 1 teaspoon salt
  • ½ teaspoon ground black pepper
  • 2 tablespoons butter
  • 2 tablespoons all-purpose flour
  • 4 cups low sodium chicken broth
  • ½ teaspoon onion powder
  • ½ teaspoon dried thyme
  • ¼ teaspoon ground nutmeg
  • ¼ teaspoon cayenne pepper optional


  • Preheat oven to 450°F. Line a baking tray with foil and lightly spray with nonstick cooking spray.
  • Add cauliflower and whole garlic cloves to baking tray. Drizzle evenly with oil, salt and pepper. Toss until evenly coated, then spread out into a single layer.
  • Roast at 450°F for 30-35 minutes, until golden brown and tender. Stir cauliflower once half way through cooking then spread back into an even layer.
  • Melt the butter in a Dutch oven or soup pot over medium heat. Sprinkle in flour and cook for 2 minutes. Reduce heat to low and slowly whisk in chicken broth, onion powder, thyme, nutmeg and cayenne pepper. Add cauliflower and garlic and bring to a boil, whisking constantly, then reduce to a simmer for 5 minutes or until thickened.
  • Puree with an immersion blender or working in batches, puree in blender, taking care to let smoke escape or it will explode (I leave a corner open and cover with a paper towel).
  • Pour creamy blender contents back into pot. Season with salt and pepper to taste. For a thinner soup, stir in additional chicken broth or milk to reach desired consistency.
4.94 from 32 votes

Nutrition Information

Calories: 158 | Carbohydrates: 9g | Protein: 5g | Fat: 12g | Saturated Fat: 3g | Cholesterol: 10mg | Sodium: 497mg | Potassium: 429mg | Fiber: 2g | Sugar: 2g | Vitamin A: 150IU | Vitamin C: 46.8mg | Calcium: 31mg | Iron: 1mg

Nutrition information provided is an estimate and will vary based on cooking methods and brands of ingredients used.

Course Soup
Cuisine American

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Holly is a wine and cheese lover, recipe creator, shopping enthusiast and self appointed foodie. Her greatest passion is creating in the kitchen and making deliciously comforting recipes for the everyday home cook!
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  1. My husband and I are standing in our kitchen lamenting over an empty pot. This soup was the best cauliflower soup I’ve ever made!!! You would think it was fattening and full of cream and butter, but no, it’s both healthy and decadent! While making this hubby said “doesn’t look like anything I want for lunch”, fast forward and he is ready to buy another head of cauliflower tomorrow so I can make another pot!! LOL
    This is a keeper, so warm and satisfying on a cool fall day, and we love that kick of heat it was just enough. Thank you for sharing this delicious recipe5 stars

  2. omigosh! This cauliflower soup is so rich and decadent-tasting, if I hadn’t made it myself, I would never believe it didn’t have loads of cream, etc in it. It is soooo good; can’t wait to make it again!5 stars

  3. Made this this afternoon with a huge head of cauliflower from a local farm stand and It is the most delicious recipe. Thank you. Easy and came out perfect. I wouldn’t change a thing.5 stars

  4. This is one of my favorite soups. That being said, I use a fraction of the cayenne pepper. I like spice, but the amount suggested in the recipe was way to much for my husband and me.

  5. I made this tonight it was sooo delicious. We put a little cheese and bacon on top. If you are trying to do do low carb you will not be disappointed by this! It taste indulgent but its healthy.

  6. When I make this recipe the soup looks like brown sludge and not white and creamy as pictured. I followed the recipe. Any idea what I am doing wrong?

    1. Is the cauliflower charred when you roast it? To keep the sauce white, ensure you only bake it until golden. Enjoy!

  7. Thank you for the delicious recipe! Just put it in the frig. Wondering how long it will keep in the refrigerator and wanted to know if it will lose its flavor or texture if I freeze it. I would like to serve it for Thanksgiving and trying to figure out what would be best….5 stars

    1. I’m so sorry we missed this. It should be fine for a couple days in the fridge. It will lose more texture with freezing.

  8. I can’t wait to try this recipe, as Fall approaches!
    I am following a Keto way of eating and will not use the wheat flour (sub out a pinch of xanthan gum at the end to add slight thickness). 
    And it warmed my heart to know you live in Carlsbad, our son does too❣️5 stars

  9. Cauliflower makes such delicious soup, and this recipe sounds so tasty. A wonderful blend of flavours, and easy to make for a lovely warming bowl. Perfect for the cold weather that seems to be looming down on us again.5 stars

  10. I love the fact the cauliflower is roasted first. Roasted veg just have so much flavour!!!
    We are heading into Autumn here in Australia so this will be perfect for our cooler weather :D 5 stars

    1. After just 20 minutes at 450 degrees my cauliflower was black and crispy! I will try roasting the cauliflower at a lower temp.3 stars

  11. This soup looks delicious! I, too love roasted cauliflower. I like that this recipe is healthy – it would be a great weekday lunch idea!5 stars