Roasted Cauliflower Soup


This post may contain affiliate links. See my disclosure policy.

Jump to RecipeJump to Video

Roasted cauliflower soup is a blend of a few simple ingredients to create the perfect tasty, low-carb soup recipe. It’s creamy, a bit garlicky, and has a slighty nutty aroma. Garnish it with a few pieces of roasted cauliflower, almond slices and thyme for a stunning presentation.

Roasted Cauliflower soup in a bowl, topped with cauliflower, almonds and thyme.

Cauliflower, oh how versatile you are. You’re my favorite for freezing and mixing into a healthy smoothie, turning into cauliflower rice, blending into a hummus, making mashed cauliflower, or simply roasting.

But today, I’ll be transforming this ultra versatile vegetable into a delicious blended soup! Made from oven roasted cauliflowers plus a few other ingredients, this soup is simple in nature, but packed with fresh natural flavors.

Cauliflower Soup Recipe Video

Watch the video below for a quick step-by-step tutorial. This recipe comes together easily!

Cauliflower Soup Ingredients

So what’s in this roasted cauliflower soup? Let me tell you:

  • Cauliflower: everyone’s favorite blank canvas that’s full of nutrients
  • Onion: you can use white or yellow onions (just steer clear of red so you don’t end up with a funky colored soup)
  • Garlic: because garlic pairs perfectly with cauliflower and pumps up the flavor
  • Cumin and Coriander: two delicious spices with earthy, savory notes
  • Vegetable Broth: to make it creamy and smooth
  • Salt and Pepper: to season it perfectly

Cauliflower florets on a baking sheet with onion and garlic.

Tips On Blending Hot Soups

When it comes to blending soups, there’s the option of using an immersion blender or a countertop blender. While an immersion blender may seem easier to use, I find that using my Vitamix produces a more silky consistency and doesn’t get too messy. Here’s a few tips when using a blender.

  • Don’t fill your blender past the maximum fill line. Be aware that the volume of the soup will increase as you blend it. If the pitcher becomes overfilled, you might end up with soup all over the countertop, or you!
  • You can vent the lid to allow steam to escape. If you haven’t used it yet, many blender lids come with a come with a removable lid cap. This empty slot can be used to pop in your tamper, or in this case, for steam to escape. As hot liquids blend, steam builds pressure inside the pitcher. If you feel your container is getting too hot, you can allow some steam to escape. (This is also why using a Bullet is not suggested for blending hot soups as it doesn’t have a removable center piece)
  • Try not to start-and-stop. To save yourself from extra splatter, don’t get into the habit of starting and stopping the blending process. When you first turn on the blender, there’s minimal splatter. However, if you were to pause and then resume blending, the mixture will want to splash right up!

Making cauliflower soup in a Vitamix blender.

How To Make Roasted Cauliflower Soup

  1. Prep the cauliflower. Preheat your oven to 425 degrees Fahrenheit and place your sliced cauliflower florets onto a baking sheet. Drizzle avocado oil, along with cumin, coriander, salt and pepper. Mix thoroughly with your hands to make sure all the florets absorb the flavors.
  2. Prep the onions. Slice your onions in half, rub oil on the cut side, and place them flat down on the baking sheet alongside the cauliflowers.
  3. Roast the cauliflower and onions. Place the baking sheet into the oven for about 30-35 minutes, or until the edges of the cauliflower become a nice golden brown.
  4. Transfer the ingredients into a blender. Add the cauliflower, onions, garlic and vegetable broth. Make sure to remove the outer skin of the onions and garlic cloves.
  5. Blend on high for one minute. If you find that the soup is too thick, you can add more vegetable broth or water.
  6. Garnish the soup with leftover roasted florets, toasted almond slices, fresh thyme and serve!

Three bowls of roasted cauliflower soup on a table.

Other Ways To Garnish Your Soup

I don’t know about you, but I think creamy puréed soups always benefit from having a sprinkle of crunchy bits. This recipe is garnished with extra roasted cauliflower florets, toasted almonds, and thyme. But, here’s a few other ways to spruce it up.

For those who like a more rich flavor profile, you can add bits of baked bacon, grated cheese, and diced green onions. Or if you’re looking for a light, delicate taste, you can add freshly chopped parsley, chives, and toasted hazelnuts.

Close up photo of roasted cauliflower soup toppings.

How To Store And Freeze Cauliflower Soup

Cauliflower soup is good for up to 5 days in the refrigerator if stored properly in a tightly sealed container. If you’d like to enjoy the soup for another week, you can also freeze it!

Either pour the soup into a freezer safe container, like Weck Jars, or into my favorite silicone Souper Cubes. These large Souper Cubes hold one to two cups per slot and you just simply pop it out into bowl when ready to eat. How easy is that?

Can’t Get Enough of Cauliflower?

Here’s a few other ways to enjoy this delicious ingredient. Because the more cauliflower recipes, the better, right?

Roasted Cauliflower soup in a bowl with spoon.

Roasted Cauliflower Soup

4.87 from 68 votes
Prep: 10 minutes
Cook: 35 minutes
Total: 45 minutes
Servings: 4 servings
Author: Lisa Bryan


This roasted cauliflower soup is a blend of simple ingredients to create the perfect creamy purée. Just roast a few ingredients, then blend! Super easy!



  • 1 large head of cauliflower
  • 1 white or yellow onion
  • 3-4 garlic cloves, unpeeled
  • 2 tablespoons avocado oil, or olive oil
  • 1 teaspoons cumin
  • 1/2 teaspoons coriander
  • salt and pepper, to taste
  • 4 cups vegetable broth, or more for a thinner consistency


  • roasted cauliflower florets
  • toasted almond slices
  • thyme


  • Preheat your oven to 425F (220C).
  • Use a large knife to cut the cauliflower head in half through the stem, then quarters. Remove the florets from the quarters by slicing out the stem at a diagonal. Cut any large florets into small pieces.
  • Add the cauliflower florets to a baking sheet. Drizzle with avocado oil or olive oil and add the cumin, coriander, salt and pepper.
  • Use your hands to mix everything together on the baking tray.
  • Slice the onion in half, leaving on the outer skin. Rub a little oil on the cut side, then place the onion halves cut side down on the baking sheet.
  • Use a knife to slice one end off the unpeeled garlic cloves. This just makes it easier to squish them out after they've baked. Lay them on a piece of aluminum foil, drizzle with a little oil and wrap them in the foil.
  • Place the baking sheet in the oven and roast for 30-35 minutes, or until the edges of the cauliflower florets start to turn golden.
  • Save a few of the prettiest florets for garnish. Then transfer the remaining cauliflower to a high-powered blender. Remove the outer skin of the onion and the garlic cloves and add to the blender as well.
  • Pour the vegetable broth into the blender. Blend on high for one minute. If you'd like a thinner consistency, just add more broth or water.
  • To serve, add the roasted cauliflower soup to a bowl and top a couple roasted cauliflower florets, toasted almond slices and fresh thyme.


Calories: 126kcal | Carbohydrates: 14g | Protein: 3g | Fat: 8g | Saturated Fat: 1g | Sodium: 985mg | Potassium: 488mg | Fiber: 3g | Sugar: 6g | Vitamin A: 501IU | Vitamin C: 72mg | Calcium: 47mg | Iron: 1mg
Course: Soup
Cuisine: American
Keyword: cauliflower soup, cauliflower soup recipe, roasted cauliflower soup, roasted cauliflower soup recipe, vitamix soup
Did you make this recipe?Mention @downshiftology or tag #downshiftology!

You May Also Like

About the author

Lisa Bryan

Lisa is a bestselling cookbook author, recipe developer, and YouTuber (with over 2.5 million subscribers) living in sunny Southern California. She started Downshiftology in 2014, and is passionate about making healthy food with fresh, simple and seasonal ingredients.

Leave a comment

All comments are moderated before appearing on the site. Thank you for sharing your feedback!

Your email address will not be published. Required fields are marked *

Recipe Rating


  1. Love the sweetness from the roasted garlic! Also how easy it is to put together. Added pumpkin seeds on top for crunch — yum.5 stars

  2. I made this with “lazy” adjustments… a sprinkle of garlic powder instead of garlic. Roasted onion and frozen cauliflower in an air fryer (I put all the cauliflower in the blender.. didn’t leave any for garnish). I used a vegetable bullion paste with water- about a teaspoon and a half to 2 cups water (I cut the recipe in half) to give it a little less sodium and didn’t add any salt, just pepper. I thought it was actually really good.. a great healthier substitute for a comfort meal of high sodium/fat/carbs potato soup. I added shredded cheddar and crackers to mine. Husband didn’t like it, but I did.4 stars

  3. Loved how easy this was to make! It might be my favorite way to make soup (We are huge soup fans.) Great flavor with the cumin and coriander (I’m a huge fan of both!) This is going in my soup rotation. Thank you Lisa. I’m so glad I was introduced to your website and way of cooking!5 stars

  4. Just so delicious and so easy to make. I added everything to a large pot at the end and used a stick blender to purée and still came out so creamy. Had a serving for dinner and will freeze the rest.5 stars

  5. This soup was very good! I diced and roasted two russet potatoes and pureed them in with the rest of the soup. 5 stars

  6. Just curious, I can’t find any instructions about heating the vegetable broth. Does it get heated?

    1. In step 9, you will add the vegetable broth to the blender. This will warm up with the cauliflower!

  7. This soup is delicious! Husband and toddlers approve. It’s flavourful, so easy to make and healthy! The spices really add beautiful notes to the soup masking an otherwise boring cauliflower taste. I will definitely be making this again.5 stars

  8. Wow. Delicious! I just made this soup. It’s so quick and easy to make and the taste is absolutely wonderful. Thank you so much!5 stars

  9. Very simple and easy recipe to make during the week. The cauliflower head ratio to four cups of vegetable broth was a little thin in consistency, but I’m sure with another half of a head of cauliflower will thicken and be great. Tasty and look forward to the next batch :)

  10. Would this freeze well?  I like to make larger quantities and then freeze my soup in mason jars.

    Second question… can I use frozen cauliflower?

  11. Delicious! I had leeks to use up so I substituted those for the onion. So quick and easy, great addition to my Sunday meal prep. Can’t wait for lunch tomorrow!5 stars

  12. My old cauliflower soup recipe called for 1 CUP of cream!! With just a few spices and some garlic, Lisa’s version is way more flavorful. The Vitamix makes it just as creamy, but without the calories or trip to the market for dairy cream. Thanks for another winner!5 stars

  13. Delicious! I usually make a recipe as directed first time but a had some green and red peppers they needed to used so I roasted them too (only 1/2 of each were remaining). Note: they only need about 10 minutes to roast at 425. Mine had a bit of charr that I had to cut off. It added a nice bit of extra flavor to recipe. 5 stars

  14. This recipe was surprisingly DELICIOUS!   I just bought a Vitamix and this was the first recipe I made with it.  I loved the little bit of crunch with the sliced almonds on top.  Great for an evening low carb dinner.  5 stars

  15. I read it. but I do not understand how many quantities need. if you reply to me

    Prep the onions. Slice your onions in half, rub oil on the cut side, and place them flat down on the baking sheet alongside the cauliflowers.
    Roast the cauliflower and onions. Place the baking sheet into the oven for about 30-35 minutes, or until the edges of the cauliflower become a nice golden brown.
    Transfer the ingredients into a blender. Add the cauliflower, onions, garlic and vegetable broth. Make sure to remove the outer skin of the onions and garlic cloves.
    Blend on high for one minute. If you find that the soup is too thick, you can add more vegetable broth or water.
    Garnish the soup with leftover roasted florets, toasted almond slices, fresh thyme and serve!

    1. Hi Karen – you can always find the complete list of ingredients towards the bottom of the page in the recipe card!

  16. Hi from New Zealand 😀
    I have made this Cauliflower Soup and its delicious.
    Its not my favourite vege (sorry Cauli) but the baked florets with the Cumin and Coriander were incredibly tasty 😍
    Definitely will make again.5 stars

  17. This soup surprisingly has good flavor. I added a can of drained white beans for a creamier texture.
    I have made it twice now and it will be on my soup rotation list5 stars

  18. This was so delicious and satisfying. One small thing: I transferred the blended soup to a soup pan to heat it up since my broth was room temperature when added to the Vitamix. Should the recipe mention heating the broth first or warming the soup after blending before serving? I love the toasted almonds sprinkled on the soup. Roasting the cauliflower, onion, and garlic first added such a richness. Yum!5 stars

  19. I’ve made this recipe several times because it a quick and delicious soup. I really enjoy the recipe as written, but I added some of Lisa’s vegan Alfredo sauce recently because I had extra on hand. Adding the sauce gave the soup a rich, nutty flavor, and it was delicious! I recommend this soup either way!5 stars

  20. It’s Aug…. too hot to turn the oven on! I nuke chopped up cauliflower, & while it’s cooking, I saute onion, garlic & mushroom slices in olive oil. When they’re done, all of that goes into a big soup pot with a can of white beans (save the bean liquid, aqua faba, for some other use), If you want a cheesy flavor, add nutritional yeast. Either blend/puree in Vitamix, or use immersion blender. Enjoy.

  21. Hi…looks yummy! Was wondering what brand of veggie broth are you using please?
    I work a lot & don’t have time to make it homemade.
    Ty :)

  22. I made this today and used all ingredients except the onion. To save time, I roasted the cauliflower and garlic in my air fryer at 390 for 12 minutes.. It was tasty and delicious.5 stars

  23. I just tried this recipe, I made it exactly as per instructions. I used my own home made vegetable stock so it came out a little darker in colour than yours.  This is so simple to make and really full of flavour. 10 out of 10 !! 5 stars

  24. Lovely! So simple sooo tasty. I added some white beans for smoothness. Love how easy it is and how much depth roasting the ingredients adds4 stars

  25. Hi Lisa, love all your recipes and tips! Was wondering (as I’m trying to get my protein in), have you ever added silken tofu to any of the soup recipes to make them creamy and protein packed? Wondering if it changes the flavor, makes it too thick, or tastes bad…

    1. Hi Morgan – I have not yet, as many of my followers can’t consume soy. But I will definitely take that into consideration for future recipes!

  26. This is yet another fabulous recipe! Thank you! Unfortunately I only had beef broth on hand so used that. It worked out very well. I replaced the herbs in this recipe with fresh thyme as I do not like the others – personal preference. The thyme was REALLY good.5 stars

  27. Wow, just made this and it is awesome! I didn’t have any coriander (shame on me..) so I used a half tsp of curry powder and the flavor is wonderful. I’m enjoying trying out my new Vitamix with your recipes. 5 stars