This roasted cauliflower soup is rich, silky and full of flavour from golden cauliflower and roasted garlic, but there is no cream in it. We blend the cauliflower with shallots, celery, thyme, vegetable stock and milk for a comforting soup that tastes much more indulgent than it is.
Each bowl comes in at 197 calories, with 7g of protein and 4g of fibre.
Roasting the cauliflower is the extra step that really matters here. Rather than simply simmering it in stock, roasting gives the edges a deeper, slightly nutty flavour that makes the finished cauliflower soup taste so much richer.
This is such an amazing comforting lunch for autumn and winter days - and easy too. Once the cauliflower is in the oven, most of the work is being done for you.
After that, there is just a quick simmer and blend before lunch is ready. I usually make extra to freeze too, because having portions of homemade soup ready for those days when everything is running late is always a win.
And a warning: reserve your cauliflower for the garnish before everyone starts picking the crispy bits straight off the tray!
Recipe update: This recipe was originally published on 8 January 2018 and was fully retested in September 2026 to check the cooking time and ingredient quantities. The original recipe still worked well, but I've expanded the instructions, tips and FAQs.
Looking for other ways to eat more cauliflower? Try our easy cauliflower cheese, cauliflower and potato curry, roasted cauliflower salad, or balsamic and garlic roasted cauliflower.
Would you like to save this post?
We'll email this post to you, so you can come back to it later!
Jump to:
- Why You Will Love This Roasted Cauliflower Soup
- Recipe Overview
- Ingredients and Substitutions
- How To Make Roasted Cauliflower Soup
- How Long Do You Roast Cauliflower For Soup?
- Why Roast Cauliflower For Soup?
- How to Make Creamy Cauliflower Soup Without Cream
- Roasted Cauliflower Soup Variations
- What To Serve with Cauliflower Soup
- Storing and Freezing
- Dannii's Top Tips
- Troubleshooting Guide
- Frequently Asked Questions
- More Soup Recipes
- Recipe
- Feedback
Why You Will Love This Roasted Cauliflower Soup
- Full of roasted flavour - Roasting the cauliflower and garlic gives the soup much more depth than simply boiling the vegetables.
- Creamy without cream - Cauliflower becomes naturally smooth when blended, and milk gives it an extra creamy finish without needing single or double cream.
- Mostly hands-off - The cauliflower roasts while you get on with everything else, then the soup only needs a short simmer.
- 197 calories per bowl - The exact nutritional values are in the recipe card and will vary slightly depending on the ingredients and brands you use.
- Freezer friendly - Make a bigger batch and freeze it in portions for an easy lunch another day.
Recipe Overview
- Prep time: 10 minutes
- Cook time: 50 minutes
- Serves: 4
- Key method: Roast the cauliflower and garlic until golden, simmer with stock and thyme, then blend with milk until smooth.
- Make ahead: Keeps in the fridge for 2 days or freezes for up to 2 months.
- Diet: Vegetarian and gluten free, with an easy vegan option.
Ingredients and Substitutions
A full ingredients list, along with US Customary and Metric measurements, can be found in the recipe card at the end of this post.
- Cauliflower - Use a firm cauliflower with tightly packed, creamy-white florets and no soft or dark patches.
Try to cut the florets into similar-sized pieces so they roast evenly. Smaller pieces will colour more quickly, and those golden edges are where much of the roasted flavour comes from. - Garlic cloves - The garlic cloves roast in their skins alongside the cauliflower. This softens their flavour and makes them sweet and mellow before they are squeezed into the soup.
If you only have ready-crushed or jarred garlic, don't put it on the roasting tray. Instead, add it to the shallots and celery for the final 30 seconds of cooking before adding the cauliflower and stock. - Olive oil
- Shallots - We like shallots here because they have a slightly sweeter, milder flavour than regular onion. A small brown or white onion will work if that is what you have.
- Celery - Celery gives the soup another savoury layer without taking over the flavour of the cauliflower.
- Salt and pepper
- Fresh thyme - Thyme works particularly well with roasted cauliflower and garlic. Chives, parsley or rosemary are good alternatives if you prefer.
- Vegetable stock - The stock has a big impact on a simple soup, so use one you enjoy the flavour of. A mushroom stock also works if you want an earthier flavour.
If you are making the soup for younger children, choose a lower-salt stock. - Milk - The milk helps give this soup its silky finish without using cream.
For a vegan roasted cauliflower soup, use an unsweetened plant-based milk. Oat milk will usually give a creamier result, while almond milk also works well.
More ways to adapt this recipe can be found in the Variations section below.
How To Make Roasted Cauliflower Soup
- Prep: Preheat your oven to 190°C/170°C(fan)/375°F/Gas 5.
- Roast the cauliflower and garlic: Cut the cauliflower into evenly sized florets and spread them over a large baking tray with the garlic cloves still in their skins.
- Drizzle with 2 tablespoons of olive oil, season with salt and pepper and toss everything together.
- Roast for 30-35 minutes, until the cauliflower is tender and has golden, slightly crisp edges.
💡 Before you continue, put a few of the best-looking roasted florets to one side for serving.
- Soften the shallots and celery: Heat the remaining olive oil in a large saucepan.
- Add the diced shallots and celery and cook gently for around 3 minutes, until they are starting to soften
- Add the roasted cauliflower: Add the roasted cauliflower to the saucepan.
- Once the garlic is cool enough to handle, squeeze the soft roasted garlic from its skin and add that too.
- Add the stock: Pour in the vegetable stock and add the fresh thyme.
- Simmer: Stir well and simmer for 15 minutes.
This gives the roasted vegetables, herbs and stock time to come together before blending.
- Add the milk and blend: Stir in the milk, then use a stick blender to blend the soup until smooth and creamy.
If it is thicker than you like, add a little extra stock until it reaches your preferred consistency.
- Check the soup: Taste before serving and add extra salt and pepper if needed. Top with those reserved roasted florets.
How Long Do You Roast Cauliflower For Soup?
For this recipe, roast the cauliflower for 30-35 minutes at 190°C/170°C fan/375°F.
Use the time as a guide rather than relying on it completely. What you are looking for is cauliflower that is tender all the way through with golden-brown edges.
Those darker roasted edges add flavour to the finished soup, so don't take the cauliflower out as soon as it is simply soft. At the same time, you don't want it burnt, because that can make the soup taste bitter.
Different ovens and different-sized florets cook at slightly different speeds, so colour and tenderness are the best indicators.
Why Roast Cauliflower For Soup?
You don't have to roast cauliflower before turning it into soup, but it makes a noticeable difference to the flavour.
When cauliflower is simmered straight in stock it stays quite mild. Roasting first gives it golden edges and a deeper, slightly nutty and savoury flavour.
We roast the garlic at the same time, which means you get mellow roasted garlic flavour without adding another pan or another stage to the recipe.
It is the reason this tastes like a roasted cauliflower soup, rather than simply a basic blended cauliflower soup.
How to Make Creamy Cauliflower Soup Without Cream
This isn't a traditional cream of cauliflower soup. There is no single or double cream in the base recipe.
Cauliflower becomes surprisingly creamy once it is completely tender and thoroughly blended. We then add milk to make the texture smoother without masking the roasted cauliflower flavour.
For the smoothest soup:
- Make sure the cauliflower is completely tender before blending.
- Don't add more stock than you need at the beginning.
- Blend thoroughly rather than stopping as soon as the big pieces have disappeared.
- Add extra liquid gradually at the end if the soup is too thick.
We use a stick blender because it is quick and means there is less washing up. A jug blender can give an even silkier result, but allow the soup to cool before transferring hot liquid to a blender and follow the manufacturer's instructions.
For a richer finish, you can stir a little grated Parmesan into individual bowls or add a small spoonful of crème fraîche or yogurt when serving.
Roasted Cauliflower Soup Variations
Vegan roasted cauliflower soup - Swap the milk for an unsweetened plant-based alternative such as oat or almond milk and make sure your stock is vegan.
A spoonful of dairy-free crème fraîche can be added when serving if you want an extra-rich finish.
Cheesy cauliflower soup - Stir some finely grated Parmesan or mature cheddar into the hot soup after blending.
Add it gradually and taste as you go, as both the cheese and stock can add salt.
Curried cauliflower soup - Cauliflower works really well with curry flavours. Stir a little curry powder or your favourite curry paste into the shallots and celery before adding the stock.
Spicy roasted cauliflower soup - Top each bowl with chilli flakes or a drizzle of chilli oil. Doing this at the table means everyone can choose their own level of heat, which is much easier when feeding the whole family.
Combine cauliflower and broccoli - For a creamy version with two vegetables, try my broccoli and cauliflower soup.
What To Serve with Cauliflower Soup
This roasted cauliflower soup makes a lovely starter on its own, but for lunch I nearly always add something with a bit of crunch for dipping.
For homemade bread, our garlic and rosemary focaccia is still one of my favourite things to serve with it. The garlic and herbs work especially well with the roasted cauliflower.
If you want something much quicker, try our air fryer garlic bread. It is ideal when the soup is ready but nobody wants to wait for bread to bake.
Our air fryer croutons are another easy option and add some much-needed crunch to a very smooth soup.
For a more substantial lunch, pair a bowl with our air fryer cheese toastie. Creamy soup and crisp melted cheese is hard to beat on a cold day and it makes the meal much more filling.
Toppings for cauliflower soup
Toppings are an easy way to change the soup without changing the whole recipe.
Try:
- Reserved roasted cauliflower florets
- Fresh thyme, parsley or chives
- Homemade croutons
- Freshly ground black pepper
- A drizzle of olive oil
- Chilli flakes or chilli oil
- Grated Parmesan
- A small swirl of crème fraîche or yogurt
- Crispy chopped bacon if you don't need the meal to be vegetarian
If I am serving this to everyone at once, I tend to put a few toppings on the table and let people finish their own bowl. It saves negotiating over chilli and herbs before the food even reaches the table!
Storing and Freezing
Fridge: Allow the soup to cool before transferring it to an airtight container. Keep it refrigerated and use within 2 days.
Freezer: Allow it to cool completely, then divide it into freezer-safe containers or bags. Freezing individual portions makes it much easier to take out only what you need. It will keep for 2 months.
Once defrosted, give the soup a good stir as the texture may separate slightly.
Reheat: Reheat gently in a saucepan on the hob, stirring regularly, or heat it in the microwave until piping hot.
If the soup has thickened while being stored, add a small splash of stock or milk while reheating.
Dannii's Top Tips
- Cut the cauliflower into similar-sized florets so they roast evenly and you don't end up with some pieces burnt while others are still firm.
- Give the cauliflower plenty of space on the baking tray. If the florets are packed too closely together, they will steam rather than develop those lovely golden roasted edges.
- Don't rush the roasting stage. The colour on the cauliflower is what gives this soup much of its deeper, slightly nutty flavour.
- Roast the garlic in its skin so it becomes soft and sweet rather than catching and becoming bitter.
- Put a few of the best roasted cauliflower florets aside before blending if you want to use them as a garnish.
- Hold back a little of the stock at first. You can always add more after blending, and this makes it much easier to get the consistency exactly how you like it.
- Blend the soup really well for the smoothest, creamiest texture. If it is still too thick, add a splash more stock or milk.
- Taste before adding extra salt, as different vegetable stocks can vary quite a lot in saltiness.
Troubleshooting Guide
| Problem | Likely cause | Fix |
|---|---|---|
| Soup is too thin | Too much stock or a smaller cauliflower | Simmer uncovered to reduce, or use less stock next time. |
| Soup is too thick | Larger cauliflower or too little liquid | Add a splash of stock or milk until it reaches your preferred consistency. |
| Soup isn't creamy enough | Cauliflower wasn't fully tender or wasn't blended for long enough | Blend for longer and make sure the cauliflower is completely soft. |
| Not enough roasted flavour | Cauliflower was removed from the oven before it browned | Roast until the florets have plenty of golden edges. |
| Soup tastes bitter | Cauliflower or garlic has burnt | Remove any very dark pieces before blending and roast at the recommended temperature next time. |
Frequently Asked Questions
Rather than relying on a broad label, I prefer to look at what is actually in the bowl. This recipe is made with cauliflower, garlic, shallots, celery, vegetable stock, thyme and milk, and the recipe-card calculation comes to approximately 197 calories, 7g protein and 4g fibre per bowl. Exactly how a cauliflower soup fits into your diet will depend on your individual needs and what you serve with it.
Yes. This recipe does not use cream. The cauliflower itself creates much of the creamy texture once blended, and milk gives it an extra smooth finish.
Yes. Use unsweetened oat or almond milk instead of dairy milk and check that your vegetable stock is vegan.
Not for every cauliflower soup recipe, but I strongly recommend it for this one. Roasting is what gives this soup its deeper flavour and is the main difference between this recipe and a basic boiled cauliflower soup.Also, roasted cauliflower has a habit of disappearing from the tray in our house before I even get the blender out, so reserving the garnish early is essential!
Yes. You can make the entire soup in advance and refrigerate it for up to 2 days. You can also roast the cauliflower ahead of time, refrigerate it once cooled and finish making the soup the following day.
Yes. If you are cooking for younger children, use a lower-salt vegetable stock and leave extra seasoning out of the main pan. Adults can add salt, black pepper, Parmesan or chilli to their individual bowls afterwards.
More Soup Recipes
If you've tried this cauliflower soup recipe, then let us know how you got on in the comments below.
Tag us in your creations on Instagram @hungryhealthyhappy and use the hashtag #hungryhealthyhappy too.
Recipe
Roasted Cauliflower Soup
Recipe Video
Ingredients
- 500 g (1.1 lb) of Cauliflower
- 3 Garlic cloves
- 2 tablespoons of Olive oil - for the roasted cauliflower
- 1 tablespoon of Olive oil - for the shallots and celery
- 3 Shallots - peeled and diced
- 2 Celery ribs - chopped
- ¼ teaspoon of Fine sea salt
- ½ teaspoon of Ground black pepper
- 2 tablespoons of Fresh thyme - leaves only, chopped
- 750 ml (3 cups) of Vegetable stock (low salt)
- 375 ml (1 ½ cups) of Skimmed milk
Instructions
- Prep: Preheat your oven to 190°C/170°C(fan)/375°F/Gas 5.
- Roast the cauliflower and garlic: Cut 500 g of Cauliflower into evenly sized florets and spread them over a large baking tray with 3 Garlic cloves still in their skins.
- Drizzle with 2 tablespoons of Olive oil, season with ¼ teaspoon of Fine sea salt and ½ teaspoon of Ground black pepper and toss everything together.
- Roast for 30-35 minutes, until the cauliflower is tender and has golden, slightly crisp edges.
- Soften the shallots and celery: Heat 1 tablespoon of Olive oil in a large saucepan.
- Add 3 Shallots (diced) and 2 Celery ribs (chopped) and cook gently for around 3 minutes, until they are starting to soften
- Add the roasted cauliflower: Add the roasted cauliflower to the saucepan.
- Once the garlic is cool enough to handle, squeeze the soft roasted garlic from its skin and add that too.
- Add the stock: Pour in 750 ml of Vegetable stock (low salt) and add 2 tablespoons of Fresh thyme.
- Simmer: Stir well and simmer for 15 minutes.
- Add the milk and blend: Stir in 375 ml of Skimmed milk, then use a stick blender to blend the soup until smooth and creamy.
- Check the soup: Taste before serving and add extra salt and pepper if needed.Top with those reserved roasted florets.
Recipe Notes
- Cut the cauliflower into similar-sized florets so they roast evenly and you don't end up with some pieces burnt while others are still firm.
- Give the cauliflower plenty of space on the baking tray. If the florets are packed too closely together, they will steam rather than develop those lovely golden roasted edges.
- Don't rush the roasting stage. The colour on the cauliflower is what gives this soup much of its deeper, slightly nutty flavour.
- Roast the garlic in its skin so it becomes soft and sweet rather than catching and becoming bitter.
- Put a few of the best roasted cauliflower florets aside before blending if you want to use them as a garnish.
- Hold back a little of the stock at first. You can always add more after blending, and this makes it much easier to get the consistency exactly how you like it.
- Blend the soup really well for the smoothest, creamiest texture. If it is still too thick, add a splash more stock or milk.
- Taste before adding extra salt, as different vegetable stocks can vary quite a lot in saltiness.
Nutritional Information
Where nutritional information is provided, it is approximate and calculated using online tools. Values can vary depending on the ingredients and brands used, but we endeavour to be as accurate as possible.
All timings are a guide and may vary depending on the ingredients, equipment and, where relevant, the appliance used. Changing the serving size may also affect the time needed.
Jessica says
I love cauliflower a lot though I've not tasted the soup. I'm definitely going to give it a try.
Eileen says
I made this soup yesterday, it was delicious and I truly believe it will convince those who usually avoid cauliflower.
I'm looking forward to all the new recipes :)
Katie Bryson says
Ooooh you've reminded me of one of my fave soups... I made something very similar last year and I absolutely must make it again! Roasting cauliflower gives it such an amazing flavour... lush! xxx
Yaya says
Cauliflower is a staple in our home and I never considered making my own soup, this looks so perfect x
Sarah Ann says
Cauliflower is one of those veggies I wish I loved but it always tastes so bland when I cook it. I love the sound of this soup though and I'd never thought of trying it in soup form so hopefully I'll enjoy it.
Lilinha says
I love soup, especially at this time of the year. I never thought of roasting cauliflower though, great idea!
Katrina says
Yum I love cauliflower so there is nothing not to love for me about this
Yasmin says
Oosh this looks and sounds delicious. Just came across your blog and I'm trying to eat a LOT cleaner so I will have to check out some more of your posts! Thanks for sharing.
Yasmin x
Lisa | Garlic & Zest says
I love cauliflower in everything else, so I'm certain it would be a hit in this beautiful soup! Lovely styling.
Teri says
I love cauliflower, so I know this is going to be great. Love this recipe!
Helen @ Fuss Free Flavours says
I love roasted cauliflower always a staple here.
Jenn says
Roasted cauliflower is the best! And I love it puréed in creamy soup and this one looks incredible!
Yasmin says
Gorgeous pics! I made some roc and stilton with left over cheese to fuel the health kick this week. Will bookmark this for more lunch plans!
Emma @ Supper in the Suburbs says
Roasted cauliflower is something I always associate with fine dining. I always thought it was tasteless, boring, bland. But then I ate is as a puree during a fancy dinner and realised just how delicious it can be. This bowl of soup just sounds to me like one BIG bowl of that tasty puree. I'm going to dive right in!
Britt | Sweet Tea & Thyme says
See, this is perfect for this cold snap going on! Nothing like a good flavorful soup in the winter!