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A bowl of cauliflower soup topped with fresh herbs.
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4.86 from 14 votes

Cauliflower Soup

This easy cauliflower soup is thick, creamy and packed full of flavor. It's vegan, dairy-free and comes together in under 30 minutes!
Prep Time10 mins
Cook Time20 mins
Total Time30 mins
Course: Soup
Cuisine: American
Keyword: cauliflower soup
Servings: 4
Calories: 102kcal


  • 1 medium head cauliflower cut into large chunks
  • 1 Tablespoon olive oil
  • 1 medium yellow onion diced
  • 3 cloves garlic minced
  • 4 cups water vegetable, or chicken stock (plus more, as needed)
  • 1 teaspoon salt plus more to taste
  • ½ teaspoon pepper divided
  • ¼ cup fresh parsley and or chives chopped for garnish
  • Heavy cream or coconut milk for serving (optional)


  • Add olive oil to a large dutch oven or stockpot over medium heat. Add onion and garlic to the pot and saute about 5-7 minutes, until onions begin to soften and become translucent.
    Onion and garlic sautéing in a large stock pot.
  • Add salt, pepper, cauliflower and water or broth to pot. Bring mixture to a boil. Reduce to a simmer, cover and cook until cauliflower is very soft, about 10-15 minutes.
    Cauliflower cooking in a stock pot.
  • Once cauliflower is soft, use an immersion blender to puree soup to a smooth consistency. If you do not have an immersion blender you can transfer the soup in batches to a blender and blend until smooth. Add more water or broth as needed to reach your desired consistency. Adjust seasoning to taste.
    An immersion blender blending up cauliflower soup in a stock pot.
  • To serve, ladle into bowls and garnish with freshly ground black pepper, parsley and/or chives, and a drizzle of heavy cream (use 1-2 Tablespoons per serving) if desired.


  • Vegan option: If you're looking to make this soup vegan just be sure to use vegetable broth or water and skip the heavy cream or use coconut milk as a substitution.


Serving: 1/4 recipe w/o heavy cream | Calories: 102kcal | Carbohydrates: 16g | Protein: 4g | Fat: 4g | Saturated Fat: 1g | Monounsaturated Fat: 2g | Sodium: 778mg | Potassium: 628mg | Fiber: 4g | Sugar: 6g