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Roasted Cauliflower Soup

Whole 30 | Paleo | Vegan Option

Roasted Cauliflower Soup

One of my new favorites! This soup tastes like baked potato soup, but has about 1/5 of the calories (not that we count calories around here, but still- it's much lighter!). 

The ingredients list is so simple, you might already have everything in your kitchen! The key to the amazing flavor is roasting the cauliflower before making the soup- it REALLY makes the difference! 

From my kitchen to yours, enjoy this easy, delicious, and inexpensive recipe that tastes like it's from a fancy restaurant!

Enjoy this as a light meal or pair it as an appetizer or side with your favorite meal. 


  • 1 large head of cauliflower

  • 3 tablespoons + 1 tablespoon oil of choice- I prefer avocado oil or grapeseed oil (see notes)

  • 5 cloves fresh garlic, minced

  • 1 medium white onion, finely chopped

  • 24 oz water

  • 2 tsp salt

  • 2 tsp fresh ground black pepper

  • Optional (highly recommended toppings): a few strips of crispy bacon, chopped up + sliced scallions


Preheat oven to 400 degrees F. Cut the cauliflower into smaller florets, approximately 1-2 inches wide. Place florets in a large bowl and toss in the 3 tablespoons of oil until evenly coated. On a large baking sheet (I used a Wilton 17.25 x 11 inch sheet), spread the cauliflower florets out in an even layer, and place in the oven for 25-30 minutes, using a spatula to flip them over about halfway through. The cauliflower should be browned/caramelized but not burnt. 

In a large pot, place the remaining tablespoon of oil at the bottom and heat on medium. Add the chopped onions and diced garlic, stirring frequently. Once the garlic and onions become noticeably fragrant, add the roasted cauliflower and the 24 oz of water, and turn the heat to high. Once the water starts boiling, put a lid on it, reduce to low heat and allow to simmer for 15 minutes. 

When the 15 minutes is up, transfer all of the ingredients in the pot to a large blender, adding the salt and pepper. Blend on HIGH for 20-30 seconds until the mixture is creamy- it shouldn't take too long to achieve that. If for some reason it's too think, add a little more water to reach desired consistency. 

Serve immediately and garnish with your favorite toppings- I love it with chopped bacon on top and scallions. You could also top with conventional cheese (if you're not paleo/Whole 30) or vegan cheese. 

This recipe serves 2-3 people as a main dish, and 4-5 people as a side dish/accompaniment. It also freezes well!


Oils- since you'll be roasting the cauliflower on high heat, I recommend using an oil with a higher smoke point (such as grapeseed oil or avocado oil. Avoid olive oil because it has a low smoke point and can become potentially carcinogenic when heated over 325 degrees F. 

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