Vegan Low Carb Cauliflower Soup Recipe

This creamy low carb cauliflower soup recipe is easy, delicious, and the perfect comfort food.  The secret to this healthy cauliflower soup is roasting the vegetables, which gives it incredibly rich flavors.

Love healthy soup recipes? Try this Leek Soup for weight loss and my 5 Ingredient Potato Soup next.

Keep reading for simple steps to making this creamy soup.

When I weighed nearly 300 lbs, I would eat canned clam chowder, and I loved it. Now I know better because that can of chowder has 370 calories, 22 grams of fat, plus 85% of our suggested daily sodium! It also contains Monosodium Glutamate, aka MSG. MSG can cause various reactions like headaches, facial pressure, numbness, drowsiness, and tingling. If you’ve ever experienced a reaction to MSG, you know you want to avoid it.

I decided to make a low-carb, low-fat, healthy version of chowder, so I grabbed a head of cauliflower.

Before I show you how to make this roasted cauliflower soup, please take a quick second to subscribe to my Intentionally Eat newsletter. It contains tips and recipes to help you live your healthiest life, plus you’ll get a FREE acid/alkaline chart to show you which foods you should eat for optimum health.

😍Why You Will Love This Low Carb Cauliflower Soup Recipe 

This creamy cauliflower soup recipe will soon become one of your favorites for soup season because it’s…

• Creamy & Low-Carb: Cauliflower creates a rich, creamy texture without the carbs of potato-based soups.
• Nutrient-Rich & Low-Calorie: Packed with vitamins, fiber, and antioxidants, it’s a healthy, low-calorie option.
• Flavorful & Dairy Free: It has so much flavor, yet it’s free from dairy products. 

If you like this easy soup recipe, you will love this Black Bean Pumpkin Chili and this Copycat Panera Tomato Soup.

📃Ingredients and Substitutions

This great recipe features a few basic, wholesome ingredients. The printable recipe card below includes the complete list of simple ingredients, quantities, and nutritional daily value information.

This vegan, low-carb cauliflower soup has no heavy cream, cream cheese, sour cream, chicken stock, or bacon bits.  You simply need the following…

• Cauliflower florets 
• Onion: red, yellow, or white, whichever you prefer.
• Garlic cloves
• Olive oil
• Plant-based milk: You can use your favorite plant milk, such as almond milk, soy milk, or coconut milk; just make sure to use unsweetened.
• Vegetable broth – I love this vegetable bouillon recipe.
• Water
• Thyme – you can use dried or fresh thyme 
• Salt and black pepper to taste
• Optional – liquid smoke, red pepper flakes, or hot sauce 

🥄How to Make This Low Carb Cauliflower Soup Recipe   

Follow these simple steps for this easy low carb soup:

• Prep Vegetables– Trim cauliflower into chunks and discard stalk. Chop onion and place cauliflower, onion, and garlic cloves on baking sheet. Drizzle with olive oil and toss to combine.
• Roast – roasting will increase the flavor for 20 minutes or until tender and golden
• Cook– In a large pot, add plant milk, water, and vegetable bouillon powder and cook over medium heat. Stir in roasted cauliflower and onion. Squeeze roasted garlic cloves into the saucepan. Discard the skins. 
• Blend -Use an immersion blender to achieve the desired consistency, or ladle it into a regular blender and blend it, being careful of the hot liquid. If using, add liquid smoke, pepper flakes, and adobo sauce and stir. Serve warm and enjoy!

Cindy’s Recipe Tips

• For best results, use roasted garlic. If you need it, you could use one teaspoon of garlic powder instead.

• If you like a chunkier soup, just blend for a little bit or use a potato masher. If you want a creamier soup, blend for longer.

•  Because you are roasting this cauliflower to make it more flavorful, you cannot use grated cauliflower rice. 

🕐How to store low-carb cauliflower soup

To store the soup, let it cool to room temperature before transferring it into an airtight container. For short-term storage, keep it in the refrigerator for up to 3–4 days.

I don’t recommend freezing this soup because it will lose texture, but if you need to freeze it, follow these steps. For longer storage, freeze the soup in a freezer-safe container or zip-top bag, leaving space for expansion, and label it with the date. Frozen soup lasts for 2–3 months.

When reheating, warm it gently over low heat, adding water or broth if it’s too thick. This method keeps your soup fresh and easy to enjoy later. 

For more information about food safety, go to www.foodsafety.gov.

FAQ’s

How do you roast cauliflower?

You could make this chowder without roasting the cauliflower and boiling it. However, roasting gives it a phenomenal flavor. I HIGHLY recommend it. Chop the cauliflower into pieces, drizzle with a little olive oil, and toss cauliflower to coat. Spread it onto a cookie sheet and roast for 20-25 minutes at 375 degrees. Remember to turn the cauliflower after 10 minutes to ensure even cooking.

How do you roast garlic?

I also recommend roasting garlic while you are at it. You can roast garlic without using aluminum foil. To roast garlic, drizzle the cloves (skin on) with olive oil and place them on the cookie sheet with the cauliflower. Easy breezy, and the taste is so amazing!

How do you make vegetable bouillon powder?

You won’t believe how easy it is to make your own, and you know everything in it.  This bouillon is MSG free and low sodium. 

If you like this recipe, please leave a 5-star rating and tell me how it went in the comments below. I love hearing from you!

Before I say goodbye, I encourage you to take a moment to find out how I went from obese with a crippling back injury to 125-pound lighter -discover my transformation into a health coach!

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About The Author

Although Cindy has lost 125 pounds, her path to success was not easy. Go here to read her incredible story, “From Morbidly Obese to Losing 125 Pounds and Becoming a Health Coach.” If you want to send Cindy a quick message, visit her contact page here.

Disclaimer: Please note that I am not a medical professional. The information provided on this blog is based on my personal experiences and research as a vegan recipe enthusiast. While I strive to provide accurate and up-to-date information, it is important to consult with a qualified healthcare professional or a registered dietitian before making any significant changes to your diet, especially if you have any underlying health conditions or concerns. The recipes and tips shared on this blog are meant for general informational purposes and should not be considered a substitute for professional medical advice. Always prioritize your health and well-being by seeking personalized guidance from a qualified healthcare provider.