Name: Creamy Roasted Cauliflower Soup
Prep time: 15 min
Cook time: 45 min
Total time: 1 h
Cuisine: American
Ingredients: 8 cups cauliflower florets (cut into 1-2 inch pieces; roughly 1 medium-sized head of cauliflower); 1 head of garlic; 3 tablespoons olive oil, divided; 1 onion (diced); 1 carrot (peeled and sliced); 1 rib of celery (sliced); 6 sprigs thyme (or ½ teaspoon dried thyme leaves); 4 cups stock (chicken or vegetable); 1 teaspoon salt; 1 cup milk (unsweetened almond milk may be used); Fresh pepper, to taste

This creamy roasted cauliflower soup is a rich, velvety bowl of comfort that’s packed with wholesome vegetables and subtle layers of flavor. Roasting the cauliflower and garlic before blending brings out a deep, caramelized sweetness that elevates this soup far beyond the ordinary. It’s naturally low-carb, vegan-friendly, and perfect for cozy weeknight dinners or meal prepping.

Creamy Roasted Cauliflower Soup

Why You’ll Love This Recipe

Simple and wholesome: Made with everyday ingredients and vegetables.
Creamy without the cream: The blended cauliflower and optional almond milk deliver a smooth, rich texture.
Perfect for meal prep: Stores well in both the fridge and freezer.
Diet-friendly: Low-carb, vegan-adaptable, and gluten-free.
Comforting and flavorful: Roasted garlic and thyme add warmth and depth to every bite.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

Soup
8 cups cauliflower florets (cut into 1-2 inch pieces; roughly 1 medium-sized head of cauliflower)
1 head of garlic
3 tablespoons olive oil, divided
1 onion, diced
1 carrot, peeled and sliced
1 rib of celery, sliced
6 sprigs thyme (or ½ teaspoon dried thyme leaves)
4 cups stock (chicken or vegetable stock are fine)
1 teaspoon salt
1 cup milk (unsweetened almond milk may be used)
Fresh pepper

Directions

Roast the cauliflower and garlic:

Preheat your oven to 425°F.
Toss the cauliflower florets with about 1 tablespoon of olive oil and arrange them on a baking sheet.
To prepare the garlic, slice the top ¼ inch off the head, drizzle with about 1 tablespoon of olive oil, wrap in foil, and place it on the same baking sheet as the cauliflower.
Roast the cauliflower for 20–30 minutes until lightly golden. Roast the garlic for about 45 minutes, until soft and caramelized.

Make the soup:
5. In a medium pot, heat 1 tablespoon of olive oil over medium heat. Add diced onion and sauté for around 7 minutes until soft and translucent.
6. Add the carrot, celery, thyme, stock, and salt. Bring to a boil, then reduce heat to a simmer.
7. Stir in the roasted cauliflower and simmer for an additional 10–20 minutes, until all vegetables are tender.
8. Once the garlic has cooled slightly, squeeze the roasted cloves into the soup.
9. Add the milk and blend the soup using an immersion blender until completely smooth.
10. Taste and season with freshly ground pepper. Optional: garnish with a few reserved roasted cauliflower florets or a dollop of yogurt.

Servings and timing

Servings: 6
Prep time: 15 minutes
Cook time: 45 minutes
Total time: 1 hour

Variations

Vegan option: Use vegetable stock and unsweetened almond milk or other plant-based milk.
Low-carb version: Omit the carrot and use almond milk to reduce net carbs to 7g per serving.
Spicy twist: Add a pinch of red pepper flakes or a swirl of chili oil before serving.
Herbaceous flavor: Swap thyme for rosemary or sage for a different herb profile.
Add protein: Blend in cooked white beans or top with shredded chicken or crispy tofu.

Storage/Reheating

Store leftovers in an airtight container in the refrigerator for up to 4 days.
To freeze, let the soup cool completely, then store in freezer-safe containers or bags for up to 1 month.
Reheat on the stovetop over medium heat or microwave in individual portions, stirring occasionally until hot.

FAQs

How do I make this soup creamier without using dairy?

Use unsweetened almond milk and blend the soup thoroughly. The roasted cauliflower gives it a naturally creamy texture.

Can I use frozen cauliflower?

Yes, but roasting fresh cauliflower gives a richer flavor. If using frozen, thaw and pat dry before roasting.

Is this recipe vegan?

It can be. Just use vegetable stock and plant-based milk.

Can I add other vegetables?

Yes, leeks, parsnips, or even sweet potatoes can add extra flavor and nutrition.

Can I skip roasting the cauliflower?

Roasting adds a depth of flavor, but you can skip it if short on time. Just sauté it with the other vegetables.

What can I serve with cauliflower soup?

Crusty bread, a green salad, or a grilled cheese sandwich all pair beautifully.

How do I store leftovers?

Keep in an airtight container in the fridge for up to 4 days or freeze for up to a month.

Can I make this soup spicy?

Absolutely. Add a dash of cayenne pepper or red pepper flakes while simmering.

Is this soup keto-friendly?

Yes, especially if you skip the carrot and use unsweetened almond milk. Each serving can be as low as 7g net carbs.

What kind of stock should I use?

Either chicken or vegetable stock works well, depending on your dietary preference.

Conclusion

This creamy roasted cauliflower soup is a delicious and nourishing dish that’s both easy to make and endlessly versatile. Whether you’re following a specific diet or just looking for a cozy meal, this soup delivers rich flavor and comfort in every spoonful. Make a batch today and enjoy the warm, velvety goodness all week long.