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Cauliflower Soup

This hearty, vegetable-loaded Cauliflower Soup is rich, thick, and creamy! With tender bites of cauliflower and a luxuriously flavorful soup base, even your kids will be hooked on cauliflower!
Course Dinner, Main Course, Soup
Cuisine American, Healthy
Keyword Cauliflower Soup
Prep Time 30 minutes
Cook Time 25 minutes
Total Time 55 minutes
Servings 4 -6 servings
Calories 538kcal
Cost $9.48


  • 1 tablespoon olive oil
  • 5 tablespoons unsalted butter, separated
  • 1 cup (135g) diced yellow onion about 1 onion
  • 1 cup (135g) diced carrots about 3 carrots
  • 3/4 cup (100g) diced celery (3 stalks)
  • 1 cup (150g) diced gold potatoes (~2 potatoes)
  • 1 tablespoon minced garlic (~4 cloves)
  • 3/4 teaspoon each: dried thyme, dried oregano
  • Fine sea salt and pepper
  • 4-5 cups (368g) cauliflower (~1 medium head), cut into bite-sized pieces
  • 3 cups (680g) chicken stock Note 1
  • 1/4 cup white, all-purpose flour
  • 2 cups (465g) whole milk Note 2
  • 1 cup (113g) shredded sharp Cheddar cheese (plus more for serving) Note 3
  • Optional: fresh thyme for topping and crusty artisan bread for dipping! (or even bread bowls -- yum!)


  • SAUTE VEGGIES: See Note 4. Combine 1 tablespoon oil and 1 tablespoon butter in a large pot over medium-high heat. Once butter is melted, add in the onion, carrots, celery, potatoes. Sauté, stirring occasionally, for 8-10 minutes or until onion is golden. Add in the minced garlic and stir for 30 seconds to 1 minute or until fragrant. Add seasonings: dried thyme, dried oregano, and salt & pepper to taste (I add 3/4 teaspoon fine sea salt and 1/2 teaspoon pepper). Mix through.
  • CAULIFLOWER: Add in the cauliflower and chicken broth. Mix. Bring to a boil and then reduce the heat to medium-low or to a gentle simmer (barely bubbling at edges). Cover the pot with a lid and simmer for 10-15 minutes or until veggies are tender (a fork can pierce cauliflower and potatoes easily).
  • THICKENER: Meanwhile, in another small pot, add remaining 4 tablespoons butter over medium heat. Melt. Once melted, add in the flour and cook, whisking constantly, for 1 minute. While whisking, gradually add in the milk. Once all the milk is in, cook, still over medium heat until slightly thickened, about 5-6 minutes. (We want to keep the heat right under a boil -- don't boil this mixture!) Once thickened, remove from heat and add in the cheese. Stir through to melt.
  • FINISH SOUP: Reduce soup pot heat to low. Pour the milk and cheese mixture into the pot once the veggies are tender. Stir through. Taste and season to taste with additional salt and pepper as needed, I typically add another 1/4 teaspoon fine sea salt and pepper here. If you'd like the soup to be less chunky and a bit creamier, you can add 1 to 2 cups to a blender, blend and return it to the soup.
  • SERVE: Serve soup, topping bowls with additional cheese if desired and fresh thyme if using. Serve with crusty bread and enjoy!



Note 1: Stock: The better the quality stock used, the better this soup will taste. We love Swanson's chicken stock best! (Not sponsored).
Note 2: Milk: For the ultimate thick, creamy, and best cauliflower soup, make sure to use whole milk, not a milk substitute or lower-fat milk. If you're set on lower-calorie milk, I recommend 2% or 1%, but note the soup will be less thick. I don't recommend plant-based alternatives here.
Note 3: Cheese: I recommend freshly grated cheese; pre-grated cheese has a cellulose coating that results in a greasier/clumpier soup that can turn grainy. You'll also want to make sure to use a sharp or extra-sharp Cheddar cheese--this makes a big difference to the overall flavor. Plain Cheddar cheese will leave this cauliflower soup tasting flat.
Note 4: Veggies: Make sure to dice the potatoes and cauliflower into small pieces (1/2-inch dice for potatoes, bite-sized pieces for cauliflower) so they can cook through in the indicated time listed in the recipe. Larger chunks of either veggie will need to simmer a lot longer and will further reduce the broth. The soup is also less pleasant to eat with overly large chunks of veggies!


Serving: 1serving | Calories: 538kcal | Carbohydrates: 41g | Protein: 20g | Fat: 34g | Saturated Fat: 18g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 11g | Trans Fat: 1g | Cholesterol: 85mg | Sodium: 560mg | Potassium: 1128mg | Fiber: 5g | Sugar: 15g | Vitamin A: 6356IU | Vitamin C: 65mg | Calcium: 412mg | Iron: 2mg