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    Home » Diet » Nut Free » Creamy, Roasted & Vegan Cauliflower Soup

    Creamy, Roasted & Vegan Cauliflower Soup

    Published: Aug 27, 2019 · Modified: Dec 21, 2021 by Monica Stevens Le · 49 Comments

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    A creamy Whole30 and vegan cauliflower soup that is super easy to make and family friendly. A perfect vegan soup for the whole family that's a great addition to your Whole30 meal plan. #vegan #whole30soup #whole30 #whole30recipes
    cauliflower soup in a bowl with a spoon
    a bowl of cauliflower soup with parsley and pepper on top
    creamy cauliflower soup in a bowl with a spoon and fresh parsley
    vegan cauliflower soup in a bowl with fresh parsley and black pepper

    This recipe for creamy, roasted & vegan cauliflower soup is full of flavor and made with fabulous herbs & spices. It's very creamy without any cheese or cream being added, and it’s Whole30 compliant, super hearty, and delicious.

    creamy cauliflower soup in a bowl with olive oil and a spoon inside

    This cauliflower soup is going to become a staple in your kitchen. I like to make it year round, and it also does very well frozen in batches in the freezer.

    My daughter loves, it too. I give it to her cold straight out of the refrigerator, and she gobbles it right up from her little cup.

    It's incredible how much flavor you can get from cauliflower after it spends some time caramelizing and roasting in the oven. All of those juices really make magic, let me tell you.

    I am so ready for fall and winter here, as I am happy to make this soup year round, but it's going to taste even better when I am feeling cold and want something warm to cozy up with that will also make my stomach very happy! 😉

    Why this creamy cauliflower soup is so good

    It's very versatile. The soup is warm and comforting without feeling heavy or too filling. If you do eat animal protein, feel free to add grilled chicken, shrimp or another favorite protein on top / inside a bowl.

    The soup is vegan, paleo and Whole30 compliant. I've provided instructions for all of these dietary instructions, woo!

    two bowls of cauliflower soup with spoons inside and fresh parsley on top

    This makes a great meal prep for the week: less time spent in the kitchen equals more time doing absolutely anything else that you love!

    It is so easy! You are going to love how creamy the vegan cauliflower soup becomes after going into the high-speed blender. That is going to do a lot of the work for you, and you'll be left with something so lush and delightful.

    Tips:

    1. Roast the cauliflower. The cauliflower will take on warm and buttery notes as it spends time caramelizing in the onion. However, if you are short on time, I recommend checking out this creamy cauliflower soup recipe instead (no roasting required!)

    2. Add butter, ghee or coconut oil for thickness & creaminess. All three of these ingredients will immediately improve the texture and taste of the soup. If you are using coconut oil, be sure to add (2) tablespoons of nutritional yeast in addition (see the recipe notes section!)

    3. Taste for seasoning after blending. We all have different salt/pepper preferences, in addition to preferences about acid and heat.

    After you finish blending the soup, taste it for additional seasoning (salt, pepper, lemon juice, cayenne, etc.) Add as little or as much as you'd like until it reaches your desired taste.

    raw and roasted cauliflower florets on a sheet pan with parchment paper

    4. Sprinkle fresh herbs on top. Fresh herbs really heighten the flavors in this soup and bring out an extra dimension. Chop up fresh parsley, chives, green onions or cilantro, and don't be shy adding them.

    How to make vegan cauliflower soup

    Preheat the oven to 425 degrees Fahrenheit, and adjust the oven rack to the middle position. Line a rime baking sheet with parchment paper.

    Add cauliflower florets with half of the oil to the baking sheet. Toss well until the florets have all been lightly coated. Season lightly with salt. Bake at 425 degrees for 25-30 minutes, until the florets are fork tender and browning. Be sure to flip and toss them about halfway through the cook time.

    Once the cauliflower has about 5-7 minutes left of cook time, warm a small stock pot or Dutch oven over medium heat with the rest of the oil for 1 minute.

    Add onion and salt. Sauté for 5-7 minutes until soft and almost translucent. Add garlic and sauté for 30 seconds to 1 minute, until fragrant but stirring frequently.

    cauliflower soup ingredients in a stock pot and blended in a blender

    Add broth and roasted cauliflower florets to the pot. Increase the heat to medium high until the mixture reaches a hard simmer. Reduce the heat to low so the soup is now gently simmering.

    Cook, stirring here and there, so the flavors all begin to marry together for about 15 minutes. If you'd like the soup to not be as chunky, feel free to add 1 cup of filtered water.

    Transfer the soup mixture into the high-speed blender. Blend on medium-high until smooth, about 30 seconds or so.

    Add butter, lemon juice, and spices. Do not add any additional salt until the mixture is blended through and you taste it. Blend on medium until everything has been well incorporated. Taste for seasoning and add additional salt. I ended up adding another 1 to 1 1/2 teaspoons.

    Pour the soup into serving bowls and garnish with pancetta (omit for vegan) and fresh parsley.

    a bowl of cauliflower soup with parsley on top and a spoon inside

    This creamy vegan cauliflower soup would be the perfect accompaniment to any homemade meal.

    You can top it off with additional protein sources (if you are not vegan), and you will be completely full and satiated.

    You can eat it by itself, too-just pour yourself a nice and big, hearty bowl.

    I actually ended up eating this soup for breakfast, alongside some crunchy potatoes and eggs- it was a match made in heaven.

    a bowl of cauliflower soup with parsley on top and a spoon inside

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    a bowl of cauliflower soup with parsley on top and a spoon inside

    Creamy, Roasted & Vegan Cauliflower Soup

    This recipe for creamy, roasted & vegan cauliflower soup is full of flavor and made with fabulous herbs & spices. It's very creamy without any cheese or cream being added, and it’s Whole30 compliant, super hearty, and delicious.
    4.62 from 13 votes
    Tried this recipe?Mention @themovementmenu or tag #movementmenu!
    Print Recipe Pin Recipe Rate Recipe
    Servings 4
    Course: Soup
    Cuisine: American
    Keyword: cauliflower, creamy, ghee, roasted, vegan
    Prep Time: 10 minutes
    Cook Time: 25 minutes
    Total Time: 35 minutes
    Servings: 4
    Calories: 188kcal
    Author: Monica Stevens Le

    Ingredients

    • 3 tbsp grass-fed butter, ghee, or coconut oil split in two
    • 1/2 large yellow onion thinly sliced
    • 6 garlic cloves minced
    • 1 head of cauliflower washed, dried and cut into florets
    • 32 ounces chicken or vegetable broth
    • 1 sprig fresh rosemary or 4 sprigs fresh thyme
    • 2 teaspoons sea salt split in two, see notes
    • 2 tablespoons grass-fed butter or nutritional yeast, if vegan
    • 1-2 tablespoons freshly squeezed lemon juice see notes
    • 1/4 teaspoon black pepper
    • 1/2 teaspoon nutmeg
    • 1/8 teaspoon cayenne pepper
    • 4 ounces pancetta cubed and cooked, for garnish (omit for vegan)
    • 1/4 cup fresh parsley chopped, for garnish
    • sea salt to taste

    Instructions

    • Preheat the oven to 425 degrees Fahrenheit, and adjust the oven rack to the middle position. Line a rime baking sheet with parchment paper.
    • Add cauliflower florets with half of the oil to the baking sheet. Toss well until the florets have all been lightly coated. Season lightly with half of the salt. Bake at 425 degrees for 25-30 minutes, until the florets are fork tender and browning. Be sure to flip and toss them about halfway through the cook time.
    • Once the cauliflower has about 5-7 minutes left of cook time, warm a small stock pot or Dutch oven over medium heat with the rest of the oil for 1 minute.
    • Add onions and the rest of the salt. Sauté for 5-7 minutes until soft and almost translucent. Add garlic and sauté for 30 seconds to 1 minute, until fragrant but stirring frequently.
    • Add broth, roasted cauliflower florets, and fresh herbs to the pot. Increase the heat to medium high until the mixture reaches a hard simmer. Reduce the heat to low so the soup is now gently simmering.
    • Cook, stirring here and there, so the flavors all begin to marry together for about 15 minutes. If you'd like the soup to not be as chunky, feel free to add 1 cup of filtered water.
    • Transfer the soup mixture into the high-speed blender. Blend on medium-high until smooth, about 30 seconds or so.
    • Add butter, lemon juice, and spices. Do not add any additional salt until the mixture is blended through and you taste it. Blend on medium until everything has been well incorporated. Taste for seasoning and add additional salt. I ended up adding another 1 to 1 1/2 teaspoons.
    • Pour the soup into serving bowls and garnish with pancetta (omit for vegan) and fresh parsley.

    Notes

    • You can top it off with additional protein sources (if you are not vegan), and you will be completely full and satiated.
    • You may need additional salt depending on whether or not the broth you used was low sodium / unsalted. Taste for seasoning at the end.
    • Start by adding 1 tablespoon of lemon juice. Add another after trying it if you'd like. I ended up using about 1 1/2. 

    Nutrition

    Calories: 188kcal | Carbohydrates: 12g | Protein: 6g | Fat: 14g | Saturated Fat: 7g | Cholesterol: 29mg | Sodium: 2132mg | Potassium: 699mg | Fiber: 4g | Sugar: 3g | Calcium: 61mg
    Monica Stevens Le
    Monica Stevens Le

    Hi! I’m Monica – recipe developer, matcha addict and lover of all things chocolate, kombucha and any & all puns. I am also the blogger, real food lover, & bonafide hustler behind the blog ‘The Movement Menu.’ I’m so excited to welcome you to my happy space, where my appreciation of creative recipes and healthy & mindful eats come together to inspire you to live a healthy, balanced life.

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    Comments

    1. Emily says

      May 07, 2022 at 9:35 am

      Who knew vegans were so bad at reading?! Not vegan myself, but I thought it was very clear how to make the recipe vegan if I felt so inclined!5 stars

      Reply
    2. Katie says

      October 06, 2020 at 11:29 am

      This has been on my recipe rotation in fall, winter and spring since released. Depending on what kind of diet my family currently needs (sometimes dairy is OK sometimes it's a no go) this recipe is perfect. The last time I made it I topped with some crispy fried chorizo and it was magical. I can't wait to make again.

      Reply
      • Monica Stevens Le says

        October 06, 2020 at 11:33 am

        Omg yum Katie... fried chorizo? SIGN me up!!!!!

        Reply
    3. michelle says

      October 05, 2020 at 5:03 pm

      LMAO what is the fucking point of putting 'vegan' in the title than clearly not make vegan ingredients. Just don't say vegan at all..?? ..smh just trying to get clickbait. next1 star

      Reply
      • Monica Stevens Le says

        October 06, 2020 at 9:37 am

        Hi, goodness... so sorrry to have upset you. If you look at the ingredients, instructions, and notes, you will clearly see how to make it vegan. I mention oil, vegetable broth, etc. It is completely vegan if you follow my instructions.

        Reply
        • Brandie says

          August 23, 2021 at 2:22 pm

          Wow an F bomb on a cooking site. Michelle, you are a CLASSY and illiterate lady! SMH. Maybe take the time it took you to write this rude comment and actually read it. Smh.

          Side note: added some mushrooms to this recipe and it was a delightful little add. Thank you for the recipe, Monica... And ignore the haters... Tell them to make their own effing recipes! Lol.5 stars

          Reply
    4. Ashley says

      September 15, 2020 at 3:46 pm

      Hi! I just made this for tomorrow and I’m having people over and I tried to double it but it’s way too liquid - thin. I’m so bummed. How can I thicken it up some ?

      Reply
    5. Chrissy says

      July 18, 2020 at 4:18 pm

      I’ve made this soup multiple times and it is still one of my favorites! It is light but filling, tastes great, and fits my healthy lifestyle! I definitely recommend you trying this if you haven’t already!5 stars

      Reply
      • Monica Stevens Le says

        July 19, 2020 at 5:54 pm

        THANK YOU! 🙂

        Reply
    6. haley says

      October 04, 2019 at 10:57 am

      i love to take soup in winter. and this seems too tasty and wonderful. i like your recipie and try it as soon as possible. and i know very well the vegetable soup is aslo yummy. so i try it. and then tell you.

      Reply
      • Monica Stevens Le says

        October 05, 2019 at 3:23 pm

        Yes, please!

        Reply
    7. JOANNA says

      September 03, 2019 at 7:21 pm

      Honestly, people are so fussy, grumpy, and take things way too seriously. This recipe is simple, healthy and FREE ! If you don't like the ingredients look for an other recipes, that's all.

      There's so much work put into creating a recipe, taking the picture and answering questions. If you don't see how professional the website is, and you don't even take the time to read the notes before jumping on the comment section to talk sh**, I think you need to get a life !

      Thank you Monica for this beautiful recipe ! You go girl xoxo

      Reply
      • Monica Stevens Le says

        September 04, 2019 at 11:42 am

        This literally made me SOOOO happy. Thank you for taking the time to type all of this out. You are incredibly kind, caring, gracious and SWEET. I am so happy you like this recipe! 🙂

        Reply
    8. Cheney says

      June 03, 2019 at 12:48 pm

      Hello. I don’t know if you realized it but vegans don’t eat any animal products so things like ghee are out. I was looking for a healthy soup but so many are heavy on butter and cream so I look for vegan ones. It was disappointing to think I found one and see ghee listed as an ingredient.

      Reply
      • Monica Stevens Le says

        June 03, 2019 at 1:14 pm

        Hi there. Ah, I am frustrated that my vegan substitutions keep getting overlooked in this recipe. It says right next to ghee: "coconut oil for vegan" I try to make my recipes as versatile as possible so they can be enjoyed by vegans and non-vegans alike-- I hope you understand. I also hope you get to try the recipe... just look at the substitutions next to the ingredients listed 🙂

        Reply
        • Meg says

          September 04, 2019 at 10:48 am

          This soup was awesome! Just wanted to point out that I think people might be getting upset because there may be a typo.... on the ingredients it says "chicken broth or chicken broth"... think that second one meant to say vegetable broth (-:

          Reply
          • Monica Stevens Le says

            September 04, 2019 at 11:33 am

            I feel so dang silly for doing that. Thank you for pointing this out to me 🙂 and I am SO happy you enjoyed it!

            Reply
    9. Bee says

      March 14, 2019 at 2:27 pm

      Thank you for this recipe! I'm not feeling well today and I needed an easy soup with minimal effort... This was perfect! Due to what I had on hand, I used frozen cauliflower, bacon instead of pancetta, dried Rosemary and I cut the paprika down to 1/4 teaspoon just because nightshade's aren't my friend. Delish! I plan on making this even without bacon because it stands well on it's own. I'm not sure why some of the other readers couldn't see both the vegan and non-vegan options because it was very plain to me you had both instructions there. 😁 I've found a great new website!

      Reply
      • The Movement Menu says

        March 14, 2019 at 8:39 pm

        Hi!! Your comment made me laugh and smile a lot. I try to provide options for as many people as possible so I appreciate it. It's one of my favorite recipes, and I am happy to hear you made it your own! 🙂

        Reply
    10. Jessica says

      February 04, 2019 at 11:04 am

      Why would you call this a vegan soup but include ghee, chicken broth, and pancetta really????

      Reply
      • The Movement Menu says

        February 04, 2019 at 5:08 pm

        Hi Jessica. I'm sorry this has upset you... in the ingredients section, I have clearly marked to omit certain ingredients (i.e. the pancetta) for a vegan version- the Pancetta is simply an accompaniment, not a staple in the recipe. For the ghee and chicken broth, I marked to substitute coconut oil and vegetable broth. I try to make my recipes appealing to a wide range of folks reading... hope you understand!

        Reply
    11. Taylor says

      January 15, 2019 at 11:49 am

      I just made this and it is AWESOME! Seriously so much flavor and so creamy. Definitely will be a staple soup for me!

      Reply
    12. Julie says

      November 14, 2018 at 12:23 pm

      Made it an loved it! Simple, healthy, delicious! Thanks!

      Reply
      • Diane says

        October 22, 2019 at 12:51 pm

        There is nothing vegan about this recipe as written. Butter and panchetta?

        Reply
        • Monica Stevens Le says

          October 29, 2019 at 3:49 pm

          Sigh. I provided instructions for vegan and non-vegan versions.

          Reply
    13. Lynn Rogers says

      September 17, 2018 at 3:33 pm

      I just made this soup using butter, but no meat. It is silky and delicious! I would definitely serve this as a starter at a dinner party. Tonight, it's the main course...

      Reply
      • The Movement Menu says

        September 18, 2018 at 8:19 am

        That is so awesome. I'm so happy to hear you enjoyed it!

        Reply
    14. krysten voss says

      August 07, 2018 at 7:10 pm

      This recipe looked great, but when I made it I found it was verrrry difficult to eat due to how salty it is! Wow! I tend to like salty foods but this was just too much! I really didn't even want to eat it but also didn't want to waste the food so I managed to get it down.

      Reply
    15. Linda says

      July 03, 2018 at 7:20 pm

      Wish you listed the coconut cream in the ingredients so I knew to buy it! Soup was good tho.

      Reply
    16. Amanda Verzello says

      June 24, 2018 at 11:46 am

      Made this! Sooo yummy! The fresh rosemary makes it. Thanks for sharing!

      Reply
      • The Movement Menu says

        July 03, 2018 at 4:12 pm

        You are so welcome. I'm so happy to hear that you enjoyed it!

        Reply
    17. Melissa Williams says

      January 28, 2018 at 4:24 pm

      This soup is amazing

      Reply
      • The Movement Menu says

        January 30, 2018 at 1:22 pm

        Thank you so much. I'm glad you loved it!

        Reply
    18. Rosemary Andreoli Xavier says

      October 06, 2017 at 3:14 pm

      Pancetta? chicken broth? in
      a vegan soup? lol

      Reply
      • The Movement Menu says

        October 07, 2017 at 9:57 am

        Hi there, thanks for reaching out. The recipe can be made vegan, and I've made notes to omit the pancetta for a vegan option and to use veggie broth... can you see that in the ingredients section?

        Reply
    19. Megan says

      June 11, 2017 at 10:41 am

      LOVE this soup. It's such a breeze to whip up and I love having it on hand for a quick meal, especially during the cooler months. It also freezes really well. Thank you for such a wonderful, easy, nutritious meal!

      Reply
      • The Movement Menu says

        June 12, 2017 at 11:24 am

        Megan, thanks so much for your sweet comment, and you are absolutely welcome!!! I'm so happy to hear you enjoyed it. 🙂

        Reply
    20. Elizabeth Waterson says

      September 29, 2016 at 9:37 pm

      Love cawliflower soup, love that you garnished with pancetta!

      Reply
      • Monica Stevens Le says

        October 03, 2016 at 11:47 am

        Yes. Pancetta is one of my favorite garnishes... 🙂 Thank you!

        Reply
    21. Monica says

      March 16, 2016 at 4:02 pm

      The "banner" says "vegan" but the recipe has pancetta in it...

      Reply
      • The Movement Menu says

        March 17, 2016 at 10:01 am

        The pancetta isn't technically part of the recipe. It's a garnish, as stated in the ingredient list. Without the pancetta and if using coconut oil, the recipe is vegan 🙂

        Reply
    22. Trisha says

      March 15, 2016 at 6:01 am

      I have totally swooning over that bronze blender!! GAH! These pictures are gorgeous too!

      Reply
      • The Movement Menu says

        March 15, 2016 at 10:54 am

        Trisha, please don't flatter me. Just trying to make things pretty like you do 😉

        Reply
    23. Jessica says

      March 14, 2016 at 3:23 pm

      Made this today!!! Mmmmmm!

      Reply
      • The Movement Menu says

        March 14, 2016 at 4:25 pm

        Aw, well that's awesome. How'd it turn out? 🙂

        Reply
    24. Rachel @ Bakerita says

      March 09, 2016 at 9:36 am

      Oh man, that blender is GORG and so is this yummy soup!! Totally making this for dinner soon <3

      Reply
      • The Movement Menu says

        March 10, 2016 at 3:09 pm

        Oh my gosh, you must Rachel... it is AMAZINNNN! Thanks for commenting, girl.

        Reply
      • Mary T Perry says

        October 25, 2018 at 2:15 pm

        Not vegan with butter or pancetta though.

        Reply
        • The Movement Menu says

          October 25, 2018 at 4:54 pm

          Nope, not at all. But in the ingredients, it specifically says to omit the pancetta and use coconut oil instead of the butter. That way, it is 100% Vegan. I have both options listed.

          Reply

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    Monica

    Hi! I’m Monica!

    I am a recipe developer, matcha addict and lover of all things delicious, green and any & all puns. I am also the blogger, real food cook, & bonafide hustler behind the scenes. Read More…

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