Creamy Cauliflower Soup Recipe

Ultra creamy, healthy, and delicious!

Total Time

20 minutes


8 cups


● 6-8 cups cauliflower florets (about 1 head) or use frozen riced cauliflower (always on hand)

● 1/4 cup onion, chopped

● 2 tbsp minced garlic

● 1 tsp salt

● 1/2 tsp onion powder, and optional pinch nutmeg

● 4 cups milk of choice

● 3 tbsp butter

● optional 1 1/2 cups grated cheese


Simply add all ingredients except optional cheese to a medium pot. Bring to a full boil. Once boiling, cook on medium—stirring occasionally—for 10 minutes or until cauliflower is soft. If using, stir in cheese until melted. Use a blender  to pulverize the soup until creamy. Garnish if desired. Leftovers can be refrigerated or frozen for another day.

Optional garnishes include chopped chives or scallions (green onions), roasted cauliflower florets, broccoli, mushrooms, or carrots, croutons, bacon bits cheddar, parsley, etc.

Hack: If you don’t have fresh cauliflower to use, you can use frozen bags of rice cauliflower to still do the trick.



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