Roasted Cauliflower Soup


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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 66 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!

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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.

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Recipe Rating


  1. Hello Lisa,

    Awesome recipe!  I was not able to serve this soup the same day and placed in freezer.  Tonight served to my stepdad, who I care for, he loved it.  I had a bowl too and enjoyed it.  

    Thank you. 

    Yol5 stars

    1. This is the perfect freezer-friendly soup! Happy to hear both you and your stepdad enjoyed this cauliflower soup :)

  2. Would using chicken broth work as well or would it mess with the  the taste sensation 🙂?

    Thanks Lisa.. I love your recipies!

  3. I am obsess with your site and video channel. I am terrible, terrible in the kitchen and in 2 days made 3 of your recipes. So delicious!! I love simple recipes that are actually nutritious and delicious. I never been able to cook following recipes as always there was an ingredient I don’t have or even don’t know. Thank you very much for very detailed information on your website. From healthy cookware to tip on storing food. I love all your work. Thank you5 stars

  4. I made this soup and am IN LOVE. So creamy and yummy, I love that it’s so little carbs. I am already making a 2nd batch.

    Thank you for such a great recipe.5 stars

  5. Can we get some Broth recipes ? Veggies and chicken – idk why but im soo confused about getting the bones for a whole chicken with out he meat on it after roasting….

  6. I’ve made this twice now – first time with store bought chicken stock and second time with homemade vegetable stock (bon appetite instant pot veggie stock). Wow what a difference! Both were excellent but with the homemade stock it was out of this world. Thank you for this recipe! So easy and so so delicious. 5 stars

  7. Delicious!! So simple yet incredibly flavorful. I will be making this recipe again. I only wish I would have made more cauliflower to reserve for the top – perfect little crunch!5 stars

  8. I just made this and I followed the recipe exactly except for I wrapped the garlic in parchment paper instead of foil because I don’t use foil. This was really good! You would never be able to identify it as cauliflower I don’t think but what a good flavor. The roasted taste really comes through.5 stars

  9. Recently tried this recipe and was very pleased with the result. Thank you for this and other recipes. one question; how would you modify this recipe if using frozen rather than fresh cauliflower. Good frozen cauliflower is easier to get than good fresh cauliflower at times. Thanks5 stars

  10. Out of curiosity – not criticism – before blending the roasted vegetables with the vegetable broth out of the box, why not  throw the veggies in with the broth and simmer on low for a couple of hours first? I’ve made a few variations of this recipe, and I’ve always done that for a little bit at least, before blending. I find it develops a deeper flavor, but what do you think? Is there a reason not to? Maybe I’m missing a piece of the puzzle! Thanks :) 

    1. Hi Adam – you could certainly do that as well! It just depends on how long you’re willing to wait to make the soup. ;)

  11. Hi. Your recipes are so good. I’ve searched but cannot figure out which vegetable broth you use in your recipes. Thanks. 

  12. I was sadly disappointed. It didn’t pack much flavor. I added cayenne, but my sis and I thought it wasn’t a good mix. I would add another cup of broth and triple the cumin and add plenty of black pepper. Topped with toasted almond, spring onion, and parmesan cheese.2 stars

    1. Hi Babs – sorry you didn’t love this recipe. Cauliflower is definitely a more mild, neutral flavored vegetable, so this recipe doesn’t have as much zing as some of my other soup recipes. You should give my carrot ginger soup recipe a try, I think you’d like that one!

    2. I had the same experience. It was just too bland for my husband and I.  We couldn’t even get through a bowl. Maybe we’re not cauliflower people! It sounded like it would be delicious and it’s definitely very healthy. 1 star

  13. wow, this soup is amazing! even my foodie/chef husband, who starts to worry whenever I head into the kitchen, likes it. I have such a hard time getting all my veggies in each day, but today I will probably eat an entire head of cauliflower :-)5 stars

  14. I loved the flavour from coating my cauliflower florets in olive oil then roasting it. Roasting brings out the cauliflower’s sweetness and adds the delicious burned flavour. I also added some cashews to the blended soup for extra richness. I’d recommend a nice lemon-y or tomato-y salad to counter the savoriness of this soup.5 stars

    1. Roasting really does bring out such delicious flavors from vegetables! And great idea on the salad to round out the flavors and textures.

  15. Hi Lisa! I only difference I made was sauté the garlic and onion. Then followed every step. Turned out GREAT, taste like potatoes but very light, i have some lefts overs for tomorrow! Thats exiting!
    Thank you so much for all the work you put in your videos, you are the #1. I would love to see a gazpacho recipe!! I tried it in Spain and I loved it!!5 stars

    1. So glad you enjoyed this cauliflower soup recipe :) And I currently have a cucumber gazpacho recipe up, but I will be sure to include more in the future!

  16. I used olive oil and italian seasoning. I left the cauliflower in the oven too long and was a bit charred, actually quite a bit charred.I tasted the cauliflower to see if it was too burnt and I ended up eating most of it right out of the pan. Never made to the soup stage.5 stars

  17. Thank you for this delicious recipe.
    I didn’t add the species as my son will not eat it. So I only did salt and a small amount of pepper.
    My son loved the soup as did the rest of us.

    This recipe is a keeper.5 stars

  18. I found the recipes helpful. It was delicious aand am glad that the way you explained the procedure. First heard of cauliflower years back, but never knew how to prepare it but know I am team cauliflower.5 stars

    1. Hi there- glad you found this recipe helpful! Cauliflowers does wonders when you cook it in so many ways :)

  19. Hi Lisa I have made this recepie and my family and me loved it. I put some bacon on a top at the end because we it paleo dishes. Thank you very much for this delicious recepie. Well done for all your hard work!5 stars

  20. Thinking of trying this for dinner tonight but I do not have any coriander on hand. I also notice you garnish with thyme. Would this work with just the cumin? Thoughts on possibly including thyme while roasting the cauliflower? 

    1. Hi Anastasia – this cauliflower soup recipe is pretty flexible, so feel free to tweak it with spices and flavors that you have on hand. :)

  21. Hi Lisa, 
    Your website and videos are just amazing and they made me buy the ascent 3500!!
    I was wondering the use of the soup mode? I understand that roasting the veggies first gives a better taste, but how do I use and for what matter the soup mode? Can’t I do soup with raw veggies? 

    thanks again for your help and your creativity.5 stars

    1. Hi Chris – I’m happy you love my recipes and videos! Yes, you can use the soup mode with raw veggies and it will heat them up, but I find that there’s just not as much flavor with raw veggies which is why I roast them. I’m sure you can find more recipes on the Vitamix website for soups using raw veggies. :)

  22. I placed my cauliflower in a food processor and it still came out with small bits. How did you get yours to be pureed and smooth? I have a high quality food processor so I’m wondering if it could possibly be the type of vegetable broth I used?

    1. Hi Rachel – that’s the beauty of a Vitamix blender. ;) It always makes the smoothest soups and purees. Unfortunately, a food processor can’t make as smooth a texture.

  23. Can’t wait to try this! Silly question but do I just use broth at room temperature? If it has been refrigerated, should I warm it first? Thanks! X

    1. Hi Renee- If you’re looking for a warmer soup immediately, I would maybe bring your broth to room temperature first before pouring into the blender :)

  24. This was very good. I just wanted clarification on the calorie count per serving? In the recipe it indicated 126 kcal. That would be kilocalories?  126,000 calories? 5 stars

    1. Hi Sarah – I’m happy you loved the recipe! As quoted from “The “calorie” we refer to in food is actually kilocalorie. One (1) kilocalorie is the same as one (1) Calorie (upper case C). A kilocalorie is the amount of heat required to raise the temperature of 1 kilogram of water one degree Celsius.”

  25. Delicious!!!!! I never realized that cumin tasted amazing with cauliflower! I have recently discovered you through Flavcity and I am enjoying making all of your recipes! My parents and husband loved the salted caramel cheesecake too! Thank you!5 stars

    1. Hi Allie- I am so glad you found Downshiftology and are loving all my recipes so far :) You’re already on a roll with these dishes! Excited to hear you and the family loved the cauliflower soup and caramel cheesecake.

  26. Oh, so delicious! I used shallots for the onion and added a cup of half and half. Yes, a little more fat and calories but oh, so delicious!5 stars

  27. Dear Lisa,

    I just tried your Roasted Cauliflower Soup Recipe and I loved it! It’s so creamy and delicious and yet so simple.
    I’m in love with your way of cooking and can’t wait to try all of your recipes.
    I’m a german flight attendant based in Switzerland and always in search of healthy recipes that are easy to meal prep. I just ordered the Super Cubes and i’m so excited for them to be shipped over to Germany.
    Lucky finding your page. You are an inspiration. Keep going!

    Best regards from Germany!
    Laura5 stars

    1. Hi Laura – I’m so glad you love this soup! Can’t wait for you to use the Souper cubes as well. You’re going to love it :)

  28. This is delicious and was so easy to make.  I added quite a bit more avocado oil for roasting and had a piece of fresh turmeric, so I roasted it and added to the mix.  Really nice soup!  Thank you, Lisa.5 stars

  29. Wow, I think my onion must have been too large. The taste of onion is overpowering. I followed the recipe to a T, so that must be what happened. Eeek. Hoping I can somehow dilute it. Any ideas how to make it somehow less onion-y? (And I like onions. This is just over the top.)

    1. Hi Sher – you could always add more roasted cauliflower (or another vegetable like roasted broccoli) and broth to dilute the onion flavor.

  30. This Cauliflower Soup looks so creamy and delicious! I love making Butternut Squash Soup, but this is definitely my next type of soup to make!5 stars

  31. Oh, this cauliflower soup was absolutely divine. I can’t wait to make it again. And it was so easy to make too!5 stars

  32. Cauliflower soup is one of my favorite soups! This one was incredibly easy to make, and roasting the cauliflower first really took the flavor up a notch – absolutely loved it.5 stars

  33. Vegetable soups are always better with roasted vegetables, and this cauliflower soup is no different. We love it, it’s simple and delicious, and perfect for the cold days. :)5 stars

  34. This has become one of my all time favourite soups The flavour is perfect and so comforting. I still can’t believe how simple it is to make. I’ve made it at least once a week since I saw this recipe.  My littlest girl just turned one and she can’t get enough of this soup.  It’s another recipe that we love from you. 5 stars

    1. Oh yay! I’m so happy you and your daughter love this cauliflower soup. It’s perfect for this time of year and oh, so creamy! Enjoy!

  35. Cauliflower soup was super easy and delicious. It’s in my permanent lineup now. Will take photos going forward!5 stars

  36. This soup was so easy to make! After I made it the first time, I was able to easily whip it up anytime me or the family wanted it! It hearty, delicious, and perfect for any member of the family, including my toddler, who loved it!5 stars

    1. Hi Suzy – So glad to hear you and the entire family enjoyed this soup! It really is a simple recipe that’s perfect for the colder days :)

  37. Can you please clarify the amount of curry powder? It’s mentioned in the above description but not in the recipe. Thanks!

  38. A soup that uses ingredients that I keep on hand! Wow!

    It was yummy.
    ~ ~ ~

    My tweaks: I used a Costco bag of cauliflower florets, a yellow onion, and a handful of cloves from my freezer (the peeled ones from Costco). I used my toaster oven to roast the veggies, forgot to drizzle olive oil onto the garlic, and used chicken better-than-bouillon (Costco!) instead of veggie broth because I didn’t have that. I think the cauliflower bag from Costco must be bigger than a normal head of cauliflower because I could fit only 3 cups of water into the Vitamix after all the other ingredients were already in there. Too bad I had already put in 4 servings of the bouillon. It was a little salty, but I’ll take the blame for that since I couldn’t get the rest of the water in.5 stars

  39. Hi, this looks awesome , I want to try it!
    I was wondering do you use homemade or store bought broth?
    Also what do u do to rid the cauliflower of all the bugs? Mine are usually infested and therefore I don’t like to deal with them, I just buy frozen..

    1. Hi Erica – For these recipes I just used a store bought vegetable broth. But I will definitely have to add making a homemade vegetable broth to my list! As for the cauliflower, I haven’t had any issues with bugs as I thoroughly wash my florets. But frozen cauliflower works just fine for this recipe!