• Skip to primary navigation
  • Skip to footer navigation
  • Skip to main content
  • Skip to primary sidebar

RecipeTin Eats

Fast Prep, Big Flavours

Small book

My cookbook "Dinner" now available!

  • My RecipeTin
  • My cookbook!
  • Recipes
  • Recipes By Category
    • Mains
      • Chicken
        • Chicken mince
      • Beef Recipes
        • Ground Beef (Mince)
      • Pork
      • Lamb
      • Turkey
      • Shrimp / Prawns
      • Salmon
      • Fish
      • Salad Meals
    • Quick and Easy
    • Soups
    • One Pot
    • Stews
    • Slow Cooker
    • Sides
      • All
      • Vegetables
      • Show Off Salads
      • Rice (all)
      • Fried rice
      • Rice (plain)
      • Potato
    • Pasta
      • All
      • Pasta bakes
      • Pasta salads
    • Sweet
      • Cakes
      • Cheesecakes
      • Cupcakes & Muffins
      • Cookies
      • Puddings & Cosy Desserts
      • Bite Size
      • Pies
      • Slices & Bars
      • Frosting & Icing
      • Ice cream
    • Cuisine
      • Asian
        • All
        • Stir fries
        • Noodles
        • Soups
        • Chinese
        • Japanese
        • Korean
        • Thai
        • Vietnamese
      • French
      • Greek
      • Indian
      • Italian
      • Mediterranean
      • Mexican
      • Middle Eastern
      • South American
    • Dietary
      • Gluten Free
      • Low Calorie
      • Vegetarian
    • Other Categories
      • BBQ
      • Breakfast
      • Burgers
      • Cocktails
      • Party Foods
      • Rice Recipes
      • Roasts
      • Sandwiches & Sliders
  • Collections
  • About
    • Me
    • RecipeTin Meals
    • Free Recipe Books
    • Contact
    • Food Bloggers Central
    • Nitty Gritty
      • Policy: Use of Recipes & Images
      • Privacy & Disclosure
Home Soups

Creamy, Dreamy Cauliflower Soup

By:Nagi
Published:22 Apr '15Updated:4 Mar '20
216 Comments
Recipe v

Dreamy, creamy cauliflower soup. Forget the spoon. Just pick up the bowl and drink! OH – and PS….it’s only 190 calories for an enormous bowl! This is unintentional diet food at its best!

Creamy Cauliflower Soup - just 190 calories for a BIG bowl, effortless to make and soooo creamy! recipetineats.com

Cauliflower Soup

I am very aware that there is a serious lack of vegetables / salads / meat free / cheese free / carb free food on my blog. I always have good intentions of blogging more vegetable focussed things but I tend to get distracted by…well…you know. Anything but salads.

So I always feel like giving myself a pat on the back when I post a meat-free-almost-dairy-free-cheese-free dish!

I love this soup. There are wild storms hitting Sydney as I write up this post and I can’t think of a better soup to come home to.

Plus, it’s effortless. No fine chopping and dicing. Just break off the florets of a cauliflower, roughly chop up the stalk along with a potato, onion and a few garlic cloves. Toss them into a pot with milk and stock/broth, then once tender, whizz with a handheld blender.

It’s that easy! And LOOK how thick and creamy it is!

Creamy Cauliflower Soup - just 190 calories for a BIG bowl, effortless to make and soooo creamy! recipetineats.com

This recipe is practically a “formula”. It works with loads of vegetables – broccoli, carrots, parsnip, potato, beetroot (ever tried RED soup??!), peas, fennel, zucchini. Anything vegetable that softens when boiled so it can be whizzed to become a soup.

I wasn’t really thinking about calories when I decided to post this. But when I ran the nutritional analysis, I was more than pleasantly surprised to find that it is a mere 190 calories per serving. I double checked it a few times to make sure it was right – and it is!

So really, if you want to treat yourself, stir through a dollop or two of cream without guilt. 🙂

Hmmm…..so if I have this for dinner, it means I can have a brownie for dessert, right? Same logic behind having a Mars Bar with a Diet Coke….. – Nagi

PS Aren’t my attempts at fancy restaurant swirls of cream and olive oil atrocious?  🙂

Soup Dippers

Quick Cheesy Garlic Bread • Better-Than-Dominos Garlic Bread • Soft No Knead Dinner Rolls

Bread Soup Dippers - Cheesy Garlic Bread, Garlic Bread better than Dominos and Soft NO KNEAD Dinner Rolls


More creamy cream-less soups

  • Homemade Cream of Chicken Soup – bid Heinz goodbye!

  • Corn Chowder and Ham and Corn Chowder with Potato

  • Broccoli Potato Soup and Broccoli Cheese Soup

  • Super Low Cal Creamy Vegetable Soup

  • Creamy Vegetable Soup with Noodles

  • Creamy Carrot Soup

  • Browse all Soups

And more cauliflower recipes

  • Roasted Parmesan Crusted Cauliflower

  • Garlic Butter Cauliflower Pasta with Pangrattato

  • Roasted Cauliflower with Almond Sauce (Ester Restaurant)

  • Roasted Cauliflower Salad with Crunchy Bread Chunks

  • Chipotle Lime Roasted Cauliflower

Creamy Cauliflower Soup - just 190 calories for a BIG bowl, effortless to make and soooo creamy! recipetineats.com

Hungry for more? Subscribe to my newsletter and follow along on Facebook, Pinterest and Instagram for all of the latest updates.

Creamy Dreamy Cauliflower Soup - just 190 calories for BIG bowl, effortless to make and soooo creamy!

Creamy Dreamy Cauliflower Soup

Author: Nagi | RecipeTin Eats
Prep: 10 mins
Cook: 15 mins
Total: 25 mins
Soup
4.94 from 59 votes
Servings4
Tap or hover to scale
Print
  • 863
This cauliflower soup is made extra creamy and thick with the addition of potatoes. You can make it even richer by stirring in some cream or creme fraiche, but I don't think it's needed.

Ingredients

Soup

  • 3 garlic cloves , roughly chopped
  • 1 kg / 2 lb (1 medium head) cauliflower , florets broken off and stalk roughly chopped
  • 8 oz / 250 g (1 large, 2 small) potatoes , peeled and roughly diced
  • 1 large onion , peeled and roughly chopped
  • 2 cups milk (any - dairy, non dairy, full fat or low fat)
  • 2 cups chicken broth / stock
  • Salt and pepper to taste

To garnish (optional)

  • Thyme (highly recommended!)
  • Cream and/or olive oil , to drizzle

Instructions

  • Place all Soup ingredients (except salt and pepper) in a large pot over high heat and bring to boil, then turn down to medium and let it simmer for 10 to 15 minutes, or until the cauliflower is very soft.
  • Use a hand held blender and blend until smooth (Note 1), then add salt and pepper to taste.
  • If the soup is too thick for your taste, add more milk, water or stock (and more salt if needed). If you want it even thicker, let it simmer on the stove for a while longer to reduce down and thicken (be careful not to reduce it so much that it is too salty).
  • Serve, garnished with fresh thyme leaves and drizzled with cream and/or olive oil, if desired.

Recipe Notes:

1. You can also use a blender. BUT you will need to remove the soup from the stove and cool it down first, otherwise you will have a soup explosion when you press the Blend button. Trust me, it has happened to me numerous times, I keep forgetting!! Once blended, return to the pot and reheat.
 
2. Creamy Cauliflower Soup nutrition per serving, assuming low fat milk is used.
Creamy Dreamy Cauliflower Soup Nutrition

Nutrition Information:

Serving: 596gCalories: 190cal (10%)Carbohydrates: 33.7g (11%)Protein: 10.9g (22%)Fat: 3.1g (5%)Saturated Fat: 1.6g (10%)Cholesterol: 10mg (3%)Sodium: 520mg (23%)Potassium: 1153mg (33%)Fiber: 8.6g (36%)Sugar: 14.2g (16%)Vitamin A: 50IU (1%)Vitamin C: 180.7mg (219%)Calcium: 230mg (23%)Iron: 1.6mg (9%)
Did you make this recipe?I love hearing how you went with my recipes! Tag me on Instagram at @RecipeTinEats.
Creamy Dreamy Cauliflower Soup - just 190 calories for a BIG bowl, effortless to make and soooo creamy!

Save this Creamy Cauliflower Soup to your “Soups” Pinterest Board!

And let’s be friends on Pinterest so you can see all the delicious recipes I’m pinning!

 

More fast, healthy, creamy soups!

NO CHOP Roasted Pumpkin Soup

No Chop Roast Pumpkin Soup - An intensely flavoured creamy pumpkin soup made without chopping / peeling pumpkin. recipetineats.com

Easy Broccoli Cheese Soup

Easy Broccoli Cheese Soup - You're just 20 minutes away from a bowl of creamy, cheesy goodness that's only 300 calories a serving.

White Chicken Enchilada Soup

White Chicken Enchilada Soup - tastes like White Enchiladas, but in soup form! Creamy with a tiny touch of tang, so luscious and satisfying. #leftoverturkey #thanksgivingleftovers #turkey

SaveSave

Previous Post
Ricotta and Spinach Puff Pastry Bites
Next Post
Sausage and Egg Stuffed Potatoes

Hi, I'm Nagi!

I believe you can make great food with everyday ingredients even if you’re short on time and cost conscious. You just need to cook clever and get creative!

Read More

Free Recipe eBooks

Join my free email list to receive THREE free cookbooks!

Related Posts

Bowls of Gazpacho ready to be eaten

Gazpacho

Spanish seafood stew from RecipeTin Eats "Dinner" cookbook by Nagi Maehashi

Spanish Seafood Stew

3 bowls of Immunity Boosting Green Goddess Soup

Immunity-boosting Green Goddess Soup (delish!)

More Soups

Reader Interactions

Leave a Comment Cancel reply

Your email address will not be published. Required fields are marked *

Cooked this? Rate this recipe!




216 Comments

  1. Luke Skarbek says

    January 10, 2023 at 6:12 pm

    This was yum! Highly recommend 🙂

    Reply
  2. Karina says

    August 14, 2022 at 11:56 am

    5 stars
    Once again delicious and super easy Nagi!
    Added a small amount of broccoli and garlic & pepper seasoning (didn’t have any garlic on hand).
    Served with grated cheddar cheese and cream.

    Reply
  3. KATE says

    August 13, 2022 at 11:32 am

    5 stars
    Made this first time a couple of weeks ago. Hubby couldn’t get enough, Put Birdseye chilies from our garden in ours x 2 as hubby is a chilli fiend. Doing it again tonight so easy. Serving with Artisan bread another easy recipe Thanks Nagi for making my life so easy… and yummy!

    Reply
  4. Kathy says

    July 16, 2022 at 6:26 pm

    5 stars
    Wow, I made this using almond milk tonight and my 7-month-old could not get enough of it. Devoured the soup like it was the best thing he’d eaten in his short life 🤣 Tbh I had several bowls too, but at a slightly more restrained pace. Great recipe, thanks!

    Reply
  5. Casey K says

    July 4, 2022 at 5:49 am

    5 stars
    Wow! Fantastic! All I had was half and half. So sooo creamy! Thank you, Nagi!

    Reply
  6. Lisa says

    May 27, 2022 at 9:31 pm

    5 stars
    I was worried that it would lack flavour as it didn’t seem to have a lot of ingredients. It was delicious and sooooo creamy. Much nicer than the recipe I usually use. We all enjoyed it,

    Reply
    • Nagi says

      May 28, 2022 at 11:53 am

      Woo hoo that’s great Lisa! Enjoy!! N x

      Reply
  7. Beth Cook says

    January 14, 2022 at 6:21 am

    Nagi, I have a bag of frozen cauliflower that is languishing in my freezer. Could I get away with using frozen instead of fresh cauliflower? Maybe add the cauliflower after the potatoes are almost tender? What do you think?

    Reply
  8. Sheen says

    December 29, 2021 at 3:22 pm

    I’ve made cauliflower soup before but it wasn’t as GOOD as this one! Made this for my kids and they LOVED it. Both kids are fighting for the last drop of cauliflower soup 😂

    Reply
  9. Jag says

    November 10, 2021 at 3:31 pm

    4 stars
    I was worried that it would be too bland (I like my food with kick) but it was really nice. Dirt cheap to make too. Winning!

    Reply
  10. Elizabeth Guest says

    October 6, 2021 at 8:19 pm

    5 stars
    Made today from cauli from my vegi patch, just the best, family loved it. The new family favorite.

    Reply
    • Chloee says

      February 24, 2022 at 3:23 am

      I was honestly skeptical that this soup seemed too easy and would lack flavour. I was very wrong, super tasty!!! I doubled the garlic and grated cheese on top once served. Will make again!

      Reply
  11. Mariah says

    September 22, 2021 at 7:33 pm

    Amazing. Made this last night and it was beautiful, cooked up one piece of crispy bacon for the top and served with fresh sourdough

    Reply
  12. Sandi Survilla-Kuzyk says

    August 15, 2021 at 5:31 am

    5 stars
    Thank you so much for this recipe. We absolutely love it. For a little variance, I add broccoli to it as well, and top with a bit of shredded cheddar. Best recipe I have found in years!

    Reply
  13. Philippa says

    August 5, 2021 at 4:31 pm

    5 stars
    Just made this. I personally found it bland so added a cup of grated sharp cheddar cheese and it gave it the kick it needed! Super delicious & creamy!

    Reply
  14. Wayne says

    July 5, 2021 at 10:52 am

    I made the cauliflower soup. It was amazing. Absolutely loved it. Now making two lots and freeze it.

    Reply
Older Comments

Primary Sidebar

Hi, I'm Nagi!

I believe you can make great food with everyday ingredients even if you’re short on time and cost conscious. You just need to cook clever and get creative! Read More

Free Recipe eBooks

Join my free email list to receive THREE free cookbooks!

Meet Dozer

Official taste tester of RecipeTin Eats! Meet Dozer
As Featured On

What's for Dinner?

Close up of beef enchiladas in a baking dish, fresh out of the oven

Beef Enchiladas

Butter Chicken served over basmati rice in a bowl, ready to be served

Butter Chicken

Overhead photo of 2 black bowls with Chinese Chicken Salad with Asian Dressing, ready to be eaten

Chinese Chicken Salad

Salisbury Steak recipe in skillet.

Salisbury Steak with Mushroom Gravy

Vietnamese Coconut Caramel Chicken - 7 ingredient magic. The coconut fragrance is heavenly! recipetineats.com

Vietnamese Coconut Caramel Chicken

Fast prep. Big flavours!

Never miss a recipe

Back to Top
  • Related
  • RecipeTin Japan
  • Food Bloggers Center
  • Help
  • Contact Us
  • Image Use
  • Privacy Policy & Terms
Site Credits Maintained by Zao Designed by Melissa Rose Design Developed by Once Coupled © RecipeTin Eats 2023 · All Rights Reserved Back to Top