As Easy As Apple Pie

Healthy & Creamy Cauliflower Soup

This creamy cauliflower soup is filling, rich, and so incredibly comforting and easy to make. Bonus? It’s also naturally gluten-free and vegan. You won’t miss the milk and cream at all! 

This would make the perfect light yet satisfying meal when you want something on the table fast. It’s also a perfect make-ahead meal. Prepare the soup and portion it into containers for the week.

three bowls of cauliflower soup topped with roasted chickpeas, two spoons and a blue/gray napkin

Cream-less Cauliflower Soup

This healthy cauliflower soup is perfect for when you’re craving something warm, and comforting.

The natural texture of cooked cauliflower blends into a thick, silky, nutrient-rich soup. No cream, milk, potatoes, or thickeners required.

You can serve it as a first course for dinner or with a salad or sandwich for lunch.

Cauliflower soup ingredients

You only need a few basic ingredients to make this simple cauliflower soup:

  • Olive oil – or your preferred cooking oil
  • Onion + garlic
  • Cauliflower
  • Fresh thyme
  • Low-sodium vegetable stock – I used my homemade vegetable stock powder, feel free to use chicken stock.
  • Salt + freshly ground black pepper
  • Toppings

How to make cauliflower soup

To make this healthy soup, simply:

  1. Sautée the garlic and onion until softened.
  2. Add the cauliflower, vegetable stock,  and thyme sprigs.
  3. Let everything simmer until the cauliflower is tender.
  4. Puree the ingredients right in the pot with an immersion blender, or transfer the soup to a traditional blender in batches and blend until it’s smooth.
  5. Season with salt and pepper.
  6. Add the toppings and done! This velvety smooth and SO delicious soup will be ready to serve.
Red enameled cast iron dutch oven filled with creamy cauliflower soup

If your soup is too thick after blending, thin it out with some more vegetable stock. If it’s too thin, bring it back to a simmer and cook until it has reached your desired consistency.

Topping Suggestions

I topped my bowls with roasted chickpeas, chopped fresh thyme and a drizzle of extra virgin olive oil to finish it off. Roasted chickpeas add texture and crunch.

Toasted nuts/seeds, croutons, chives, parsley, truffle oil,….are also great additions. If you want to treat yourself, stir in a dollop of cream or Greek yogurt.

two bowls of cauliflower soup topped with roasted chickpeas. One bowl without topping

How do you make roasted chickpeas

Toss the chickpeas in a simple mixture of salt, paprika, chili powder, and cumin, and roast them for 25 minutes. The result is a tender chickpea with a slightly crispy edge and a spicy-smoky flavor.

I advise you to make a double batch of these chickpeas because they’re also a fabulous snack.


Do you want to customize your soup?  Feel free to:

  • Make it spicy: add a generous sprinkle of crushed red pepper flakes to this soup before serving to give it a bit of a kick.
  • Fresh Herbs:  use rosemary, sage, or oregano instead of thyme.
  • Add in some extra veggies: feel free to toss in a handful of chopped broccoli along with the cauliflower.  

How to Store and Freeze

Make ahead – Cauliflower soup can be made in advance and reheated when needed. It will keep for up to four days in the fridge in an airtight container, and it can be frozen for up to a month.

Freeze – Since this cauliflower soup doesn’t contain any cream, it freezes exceptionally well. Let it cool, transfer it to an airtight container, and freeze it for up to three months. The night before you want to enjoy it, transfer the container to the refrigerator to slowly thaw overnight, then reheat the soup in a saucepan over medium heat.

Two bowls of cauliflower soup topped with roasted chickpeas.

More easy soup recipes

Soup Dippers

And more healthy cauliflower recipes

If you make this healthy soup recipe, please leave a feedback and rating. I always love hearing how it turns out for you! ♡

three bowls of cauliflower soup topped with roasted chickpeas
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Creamy Cauliflower Soup

This creamy cauliflower soup is filling, rich, and so incredibly comforting and easy to make. Bonus? It’s also naturally gluten-free and vegan. You won’t miss the milk and cream at all!


For the cauliflower soup:

  • 2 tablespoons olive oil
  • 1 medium white onion thinly sliced
  • 2 cloves garlic finely chopped
  • 1 head of cauliflower (approx. 2.2 lb./1 Kg) stalk trimmed and cut into small florets
  • 2 sprigs fresh thyme
  • 4 cups (950 ml) low-sodium vegetable stock I used my homemade vegetable stock
  • salt
  • freshly ground black pepper

Garnish (optional):

  • fresh thyme finely chopped
  • extra virgin olive oil
  • roasted chickpeas recipe below
  • freshly ground black pepper

For the roasted chickpeas (optional):

  • 1 can chickpeas ( 400 grams /14 oz) drained and rinsed
  • 1 tablespoon olive oil
  • 1 teaspoon paprika
  • ½ teaspoon chili powder
  • ¼ teaspoon cumin
  • ¼ teaspoon salt


Make the soup:

  • Heat the olive oil in a large pot over medium-high heat. Add the onion and sautée for 5 minutes, until soft and translucent, stirring occasionally. Stir in the garlic and continue to sautée for 1 more minute, until fragrant. 
  • Add the chopped cauliflower and thyme and cook for about 3 minutes, stirring often.
  • Cover with vegetable stock and simmer on medium heat for about 15 minutes, until the cauliflower is very soft.Remove the thyme sprigs.
  • Remove from heat, add salt and pepper to taste and carefully blend until smooth using a blender, a food processor or an immersion blender.
  • Add more stock for a thinner consistency.
  • Serve the cauliflower soup in bowls topped with roasted chickpeas and garnished with chopped fresh thyme, a drizzle of extra virgin olive oil, and freshly ground black pepper.

Roasted chickpeas:

  • Preheat the oven to 200 degrees C (400 degrees F). 
    Pat the chickpeas dry with paper towels and place them in a large bowl. 
    Toss with olive oil, paprika, chili powder, cumin, and salt until evenly coated.
    Spread the chickpeas in a single layer on a baking sheet and bake for 20-25 minutes, stirring occasionally to prevent over browning. The chickpeas are done when they are crispy and golden brown.


*Nutrition information is a rough estimate for 1 of 4 servings with all of the recommended ingredients but no toppings / garnishes.


Serving: 1 bowl, Calories: 144 kcal, Carbohydrates: 20 g, Protein: 5 g, Fat: 7 g, Saturated Fat: 1 g, Sodium: 101 mg, Fiber: 7 g, Sugar: 11 g
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