Healthy & Creamy Cauliflower Soup

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

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

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

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

How do you make creamy cauliflower soup

This simple soup requires only a few basic ingredients and comes together in 30 minutes.

Sautée the garlic and onion, add the cauliflower, vegetable stock,  and thyme sprigs and let everything simmer until the cauliflower is tender. Then 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. Season with salt and pepper, add the toppings and serve. It’s that easy!

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.

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

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.

This would make the perfect lighter 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.

Two bowls of cauliflower soup topped with roasted chickpeas.

For more healthy soups,  check out my Creamy Broccoli White Bean Soup,  Healthy Zucchini Avocado Soup,  and Ginger and Turmeric Carrot Soup.

And, for more cauliflower recipes, check out my Cauliflower Mashed Potatoes and Cauliflower Fried Rice.

Two bowls of cauliflower soup topped with roasted chickpeas.
5 from 2 votes
Nutrition Facts
Creamy Cauliflower Soup
Amount Per Serving (1 bowl)
Calories 144 Calories from Fat 63
% Daily Value*
Total Fat 7g 11%
Saturated Fat 1g 5%
Sodium 101mg 4%
Total Carbohydrates 20g 7%
Dietary Fiber 7g 28%
Sugars 11g
Protein 5g 10%
* Percent Daily Values are based on a 2000 calorie diet.
Creamy Cauliflower Soup
Prep Time:
7 mins
Cook Time:
25 mins
Total Time:
32 mins

This creamy cauliflower soup is filling, rich, and so incredibly comforting and delicious. Bonus? It’s also naturally gluten-free and vegan. 

Cauliflower soup:
  • 2 tablespoons olive oil
  • 1 medium white onion thinly sliced
  • 2 cloves garlic finely chopped
  • 1 head of cauliflower (approx. 2.2 pounds/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
For the roasted chickpeas (optional):
  • 1 can chickpeas ( 400 grams /14 ounces) drained and rinsed
  • 1 tablespoon olive oil
  • 1 teaspoon paprika
  • 1/2 teaspoon chili powder
  • 1/4 teaspoon cumin
  • 1/4 teaspoon salt
Make the soup:
  1. 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. 

  2. Add the chopped cauliflower and thyme and cook for about 3 minutes, stirring often.

  3. Cover with vegetable stock and simmer on medium heat for about 15 minutes, until the cauliflower is very soft.

    Remove the thyme sprigs.

  4. Remove from heat, add salt and pepper to taste and carefully blend until smooth using a blender, a food processor or an immersion blender.

  5. Add more stock for a thinner consistency.
  6. Serve the cauliflower soup in bowls topped with roasted chickpeas and garnished with chopped fresh thyme and a drizzle of extra virgin olive oil.

Roasted chickpeas:
  1. 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.

Author: As Easy As Apple Pie
Course: Soup

Did you make this recipe?

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5 comments on “Healthy & Creamy Cauliflower Soup”

  1. I AM SO GLAD THAT I FOUND A SITE THAT IS THA INCLUDE THE NUTRITIONAL VALUES WITH THE RECIPES THANKS SO MUCH. Yeah!! I will post our site on my face book page for my friends to find.

  2. Can i use chicken stock instead of vegetable?

  3. Tried this today!Had to add more olive oil,but was stunning!! Didn’t have any thyme,so used mixed herbs instead!Even my hubby loved it!!

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