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5 Ingredient Creamy Cauliflower Soup [V+GF+Oil Free]

hand holding bowl of cauliflower soup

Creamy soups are my favourite. There is something about a pureed soup that really packs in all the delicious flavour. Plus my picky toddler has some serious texture issues and still prefers pureed everything. So really, it just makes sense to make it this way for my entire family. This creamy cauliflower soup is super nutritious and oh-so delicious! Plus it is ready on your table in 20 minutes, from start to finish! This is one of those simple recipes you can quickly and easily whip up on a busy weeknight, when you just don’t have the time or energy.

cauliflower soup in bowl with chili flakes

Did I mention how great this soup is for weight loss? That’s right, this soup contains ONLY 63 calories a bowl! You can go ahead and eat the entire pot if you’re so inclined! This low calorie soup helps you feel full without the fat and calories you may want to avoid. When I can go for seconds without any guilt attached, that’s a great, great feeling. 🙂

cauliflower soup in bowl with hand holding spoon

How to prepare your creamy cauliflower soup?

To prepare, I roughly chop up my onion and cauliflower. Don’t worry about uniform size pieces since they will all be pureed later anyhow. This saves a ton of time on prep work! Toss all your ingredients into a large pot and bring it to a boil. Then reduce your heat and simmer until cauliflower is fork tender.

cauliflower cooking in pot for soup

Now, using an immersion blender, puree your soup until perfectly creamy. If you don’t have an immersion blender, you may carefully transfer to a blender. Use extreme caution and don’t overfill your blender if pureeing this way. You may want to process this in batches to avoid burns and a huge mess. But if you love creamy pureed soups as much as I do, I totally recommend a stick blender! Not only is it faster to process the entire batch in one shot, but you also save yourself the mess and hassle of dirtying and then washing your blender.

ladle of cauliflower soup in pot

This perfectly creamy cauliflower soup makes for a delicious appetizer or side dish. Or, bulk this soup up by serving with a scoop of brown rice or barley. Or you may add some lentils or beans to each bowl to add protein and make this a more filling and hearty dish. I enjoy mine garnished with chili flakes and basil. Or, you may also drizzle this soup with your favourite hot sauce (I like Sriracha) to add some kick! Either way, this delicious, velvety, creamy, wholesome soup is sure to satisfy!

cauliflower soup with chili flakes and spoon in bowl

Want more delicious, creamy soups? Try these!

hand holding bowl of cauliflower soup

5 Ingredient Creamy Cauliflower Soup

Course: Soup
Cuisine: American
Keyword: gluten free, nut free, oil free, vegan
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Servings: 4 Servings
Creamy cauliflower soup is nutritious and delicious. Using only 5 ingredients and ready in 20 minutes from start to finish!
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  • 1 yellow onion chopped
  • 1 head of cauliflower cut into large florets
  • 4 cups low sodium vegetable broth
  • 1/2 tsp garlic powder
  • 1/2 tsp salt
  • Optional Garnishes: Chili flakes, basil, black pepper, hot sauce, chives


  • Add all the ingredients, except any garnishes to a large pot and bring to a boil over high heat. Reduce heat to medium low and simmer for 8 minutes, until cauliflower is fork tender.
  • Turn off heat, and using an immersion blender, puree your soup until smooth. Or you carefully transfer to a blender and puree in bathes if needed.
  • Serve garnished with chili flakes, basil, black pepper, hot sauce, or chives if desired. Enjoy!
Calories: 63kcal | Carbohydrates: 12g | Protein: 3g | Sodium: 465mg | Potassium: 469mg | Fiber: 4g | Sugar: 4g | Vitamin C: 71.4mg | Calcium: 58mg | Iron: 1.4mg
DID YOU TRY THIS RECIPE?Mention on IG and tag #thishealthykitchen!
*Nutritional information is an estimate, calculated using online tools.

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  1. Linda

    5 stars
    A delicious sounding soup that’s so quick and easy is a win-win in my book. I like the idea of using some chili flakes or hot sauce to spice it up too. Great for a cold winter’s night dinner.

    • rosa

      Wow that’s fantastic! The best soup in the world with only 5 ingredients and 20 minutes? You just can’t beat that! 🙂

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