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Dairy Free Jalapeno Popper Soup

Jalapeno popper soup in bowls garnished with jalapenos

Want a real spicy kick? This dairy free jalapeno popper soup really packs a punch! It’s made using wholesome ingredients. It is low in calories, with only 100 calories per bowl!! It’s low in carbs and fat. Plus, it comes together in under 20 minutes!

This soup idea is born much like many other recipes I’ve shared. When I just don’t know what to make for dinner, (or no longer want to make what I’ve planned for…). I open my fridge and just stare at the produce. Looking for the items that need to be consumed more urgently. So, I have cauliflower and jalapenos to use! I have to admit, I was a little stumped at first. What can I make with cauliflower and jalapenos? I considered roasting them, but felt it wasn’t quite a complete meal. It’s getting very cold outside here in Canada, so hot soup naturally comes to mind.

So, how do I make cauliflower and jalapeno soup interesting? Then I finally had my aha moment!

Jalapeno popper soup!

cauliflower jalapeno soup

In the interest of keeping this one low in calories, and dairy free, I skip the cheese traditionally found in a jalapeno popper.Instead, I opt for some delicious, naturally cheesy flavoured nutritional yeast. Not only does this low calorie ingredient add delicious cheesy flavour. It also adds a healthy dose of B vitamins to my dish.

I may have mentioned once or twice that we just love creamy soups in my house. Well this one is no different! Plus, this soup took less than 20 minutes to make, from start to finish! My favourite recipe is an easy one. 🙂

To prepare soup that will be pureed later, you don’t need to worry about uniform, small pieces. That makes prep work a breeze. I just break off the florets into large chunks and give them a wash in a colander in the kitchen sink. EASY.

cauliflower florets in collander

For the onions and jalapenos, same deal. Don’t worry about finely chopping. A rough chop will do! Just get them into the pot and sauté until slightly browned.

sauteeing onions and jalapenos

Once your soup is cooked, which won’t take much time, puree all the ingredients using an immersion blender. If you don’t have an immersion blender, you may carefully transfer your soup in batches to your blender. Use extreme caution when pureeing hot liquids.

I like served mine garnished with extra jalapeno to add some colour and even more heat, but that’s completely optional!

Jalapeno Popper soup in bowls

Did you enjoy this jalapeno popper soup? I’d love to hear your feedback including any changes you’ve made in the comments below!

Looking for more creamy soup recipes?

I’ve got plenty!

For savoury soups, try my Easy “Cream” of Broccoli Soup or this delicious Creamy Cauliflower Mushroom Soup with Quinoa.

Prefer something on the sweeter side? Try this delicious Creamy Autumn Soup w/ Squash & Pumpkin or for a real treat, my Vegan Cold Pear Soup!

jalapeno popper soup pin

Jalapeno popper soup in bowls garnished with jalapenos

Dairy Free Jalapeno Popper Soup

Course: Soup
Cuisine: American, Canadian
Keyword: gluten free, refined sugar free, vegan
Prep Time: 5 minutes
Cook Time: 13 minutes
Total Time: 18 minutes
Servings: 4 Servings
For a real spicy kick, this jalapeno popper soup really packs a punch! Made using wholesome ingredients and low in calories and carbs!
Pin Recipe Print Recipe


  • 1 tsp avocado oil or cooking oil of choice
  • 1 yellow onion roughly chopped
  • 3 jalapenos sliced
  • 1 head cauliflower broken into large florets
  • 4 cups vegetable stock
  • 1/2 tsp garlic powder
  • 1/2 tsp smoked paprika
  • 4 tbsp nutritional yeast optional but gives this dish its "cheesy" flavour
  • Optional Garnish: sliced jalapeno


  • In a large pot, sauté the oil, onion and jalapenos for 3-5 minutes until golden brown.
  • Add the cauliflower, stock and all the seasonings and bring to a boil over high heat. Lower heat to medium and cook until the cauliflower is fork tender, about 8 minutes.
  • Using an immersion blender, puree your soup until smooth and creamy.
  • Serve garnished with extra jalapeno if desired.
Calories: 101kcal | Carbohydrates: 16g | Protein: 7g | Fat: 1g | Sodium: 984mg | Potassium: 646mg | Fiber: 5g | Sugar: 6g | Vitamin A: 735IU | Vitamin C: 83.7mg | Calcium: 38mg | Iron: 1.2mg
DID YOU TRY THIS RECIPE?Mention on IG and tag #thishealthykitchen!
*Nutritional information is an estimate, calculated using online tools.

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