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A pot full of Cauliflower Soup garnished with parsley.
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5 from 1 vote

Creamy Cauliflower Soup

This Creamy Cauliflower Soup tastes delightfully indulgent but a wholesome, low-calorie choice. A great year-round soup but especially satisfying in the cooler fall and winter months.
Prep Time10 minutes
Cook Time35 minutes
Total Time45 minutes
Course: Main Course, Soup
Cuisine: American
Diet: Low Calorie
Servings: 8
Calories: 189kcal


  • 3 tablespoons butter
  • 1 cup chopped onion
  • 1 cup diced carrot
  • 1 teaspoon salt divided, or to taste
  • ¼ cup chopped Italian parsley
  • 1 teaspoon minced garlic
  • 3 tablespoons all-purpose flour
  • 4 cups low-sodium chicken broth or vegetable broth for vegetarian
  • pounds fresh cauliflower florets from one good-sized head of cauliflower
  • cups whole milk can use 2% milk for a lighter soup
  • 1 cup shredded sharp cheddar cheese
  • freshly ground black pepper to taste
  • a few shakes of hot sauce like Tabasco, optional


  • Melt butter in a Dutch oven over MEDIUM heat. Add the onions and carrots and cook, stirring for a few minutes until carrots are fork tender and the onion is translucent. Add ½ teaspoon salt, the parsley, and the garlic and cook and stir for another minute.
  • Add the flour and cook for 2 minutes. Slowly pour in the chicken broth, stirring as you add it. Increase the heat to MEDIUM-HIGH and and cook the mixture until it comes to a boil, stirring occasionally. Reduce the heat to LOW and simmer for about 2 or 3 minutes or until it begins to slightly thicken.
  • Add the cauliflower and return to a low boil. Reduce the heat to LOW and place the cover on the Dutch oven. Cook for 20 minutes or until the cauliflower is very tender.
  • Remove the pot from the heat and puree the mixture with an immersion blender or in batches in a blender or food processor, returning to the Dutch oven when you reach the desired consistency.
  • Return the pot to the stove and over LOW heat, add the milk and simmer for 5 minutes. Add the cheese and cook and stir until the cheese is completely melted. Add remaining ½ teaspoon salt and taste. Season with additional salt, if needed, freshly ground black pepper, and a few shakes of hot sauce, if desired.


Vegetarian Option
Substitute the chicken broth with vegetable broth for a vegetarian soup.
Gluten-Free Option
To make this gluten-free omit the flour and whisk 2 tablespoons cornstarch into the milk until smooth before adding it to the pot. 
Super Light Option
I wanted to keep this one on the lighter side so I used whole milk instead of heavy cream which makes a pretty significant difference in the fat and calorie count while still tasting pretty darned indulgent. To lighten up even further, feel free to substitute all or part of the whole milk with 2%.


Calories: 189kcal | Carbohydrates: 14g | Protein: 10g | Fat: 11g | Saturated Fat: 7g | Cholesterol: 31mg | Sodium: 509mg | Potassium: 521mg | Fiber: 3g | Sugar: 6g | Vitamin A: 3178IU | Vitamin C: 46mg | Calcium: 191mg | Iron: 1mg