Cauliflower Soup Recipe

Picture of Cauliflower Soup
Cauliflower Soup. Photo © Molly Watson
Ratings (22)
  • Total: 40 mins
  • Prep: 10 mins
  • Cook: 30 mins
  • Yield: 4 servings
Nutritional Guidelines (per serving)
236 Calories
10g Fat
30g Carbs
11g Protein
See Full Nutritional Guidelines Hide Full Nutritional Guidelines
Nutrition Facts
Servings: 4 servings
Amount per serving
Calories 236
% Daily Value*
Total Fat 10g 12%
Saturated Fat 6g 28%
Cholesterol 24mg 8%
Sodium 762mg 33%
Total Carbohydrate 30g 11%
Dietary Fiber 6g 21%
Protein 11g
Calcium 234mg 18%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

This quick and warming cauliflower soup recipe uses the texture of sautéed onions and cooked cauliflower to make a creamy soup from just puréed vegetables and milk. It's a lovely start to a heavier meal, or serve it with crusty bread (and a salad, if you're so inclined) for a light dinner.

Please note the range of milk you can add: Use less for a thicker soup, more for a thinner soup. Want to kick it up a notch? Use homemade broth. Looking for something a tad less health-conscious or a bit more indulgent? You might like this luxurious Cream of Cauliflower Soup. Looking for a but of spice? Try Curried Cauliflower Soup.


  • 1 tablespoon butter, plus 2 tablespoons for optional garnish

  • 1 onion, roughly chopped
  • 1/2 teaspoon fine sea salt, plus more to taste
  • 2 cloves garlic, chopped
  • 1 head cauliflower, chopped
  • 2 cups chicken broth or vegetable broth
  • 1/4 teaspoon freshly ground white pepper, plus more to taste
  • 1/8 teaspoon freshly grated nutmeg, plus more to taste
  • 1 to 2 cups low-fat or whole milk
  • 2 tablespoons finely chopped parsley, optional

Steps to Make It

  1. In a large pot over medium heat, melt 1 tablespoon of the butter. Add the onions and salt. Cook, stirring occasionally and adjusting the heat so the onions are cooking but not browning, until the onions look starchy and a bit creamy, about 5 minutes. Add the garlic and cook until fragrant, about 1 minute.

  2. Add the cauliflower, stir to combine, cover and cook 3 minutes. Add the broth, bring to a boil, reduce the heat to maintain a steady simmer, and cook the soup until the cauliflower is tender to the bite, about 10 minutes.

  3. Purée the soup with a hand-held blender. Or, whirl in batches in a blender or food processor until smooth (place a kitchen towel over the blender to prevent potential burns if you don't want to wait for the soup to cool down).

  4. Stir in the pepper and nutmeg. (Note: At this point the soup may be cooled, covered, and frozen for up to 4 months.)

  5. Add the milk and warm over medium-low heat until the soup is hot. Taste and add more salt, pepper, and/or nutmeg to taste, if you like.

  6. Meanwhile, if you want to add the parsley-butter swirl, melt the remaining 2 tablespoons of butter and stir in the parsley.

Serve the soup hot, with a swirl of parsley butter, if you like.

For even more tasty ideas, check out these delicious Chill-Chasing Fall Soups and Warming Winter Soups.