Creamy Cauliflower Soup

Creamy Cauliflower Soup

Simple N’ Creamy Cauliflower Soup

You’ll be surprised how delicious a few simple ingredients can be. This creamy soup from our book is a perfect way to bring balance, interest, and extra flavor to any higher-protein or high-fat meal. Check out the many variations in our Always Hungry? book and play with the seasonings to create a soup that is just right for you and your family.

Read the Full Blog Post >>

Love this Post? Share it with a Friend!

One of Chef Kenzie’s Favorite Recipes!

Since living at home and cooking for one, Chef Kenzie has been preparing large batches of neutral-flavored recipes to use in different ways throughout the week. She particularly loves this cauliflower soup recipe because it can be used to make various soups, sauces, and curries. Here are some of her ideas below (these are all AH Phase 1 ratios).

  • For ONE serving: Cauliflower soup + 1/2 cup Ranchero Sauce (AH pg. 272) + 1/4 cup white beans (Blend together) – add Beef, Bison, or Turkey Meatballs (AD pg. 149) (crumble or mix into soup)
  • For TWO servings: 1 serving cauliflower soup + 1/2 cup Basil Walnut Pesto (AD pg. 297) + extra basil (if desired) + 1 cup white beans (blend together – this will be a thick sauce) + 10 ounces salmon + 10 spears asparagus tossed in 1 tablespoon olive oil (roast salmon, asparagus, and oil in oven until cooked through) Serve salmon and asparagus with sauce.
  • For ONE serving: Cauliflower soup + 1/2 cup Coconut Curry Sauce (AH pg. 266) + 1/4 cup white beans (blend together) – add 6 ounces shrimp (boiled or steamed, then mixed into the soup)
  • As a side (not a complete meal): blend roasted vegetables such as broccoli, red pepper, sweet potato (P2), carrots, etc. into the soup. Consider adding different spices, herbs, and/or cheese as well.

What would you try? How do you like to serve your Creamy Cauliflower Soup? Comment your ideas below or share your recipe in our Facebook Group. We always love to see what you’ve been cooking!

Looking for More Ways to Adapt Your Recipes?

Check out our downloadable meal planning classes. Each class comes with an eBook including a Specialized One-Week Meal Plan and Prep Sheet, or Specialized Recipes, as well as Additional Resources prepared by Chef Dawn Ludwig and Chef Kenzie Osborne. Each class also has the option to add-on downloadable presentation slides for more recipes and extra resources.

Cauliflower soup

Creamy Cauliflower Soup

Chef Dawn Ludwig
This creamy cauliflower soup is a great basic recipe that can be adapted to you and your family's preferences. Serve as-is, or add your own spices and herbs to make it your own.
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Course Side Dish
Cuisine American
Servings 4 servings


  • 1 medium head cauliflower, cut into large chunks
  • 1 medium onion, diced
  • 4 cups water, vegetable, or chicken stock (plus more, as needed)
  • 1 teaspoon salt
  • Freshly ground black pepper
  • ¼ cup fresh parsley, chopped, for garnish
  • Heavy cream, for garnish (optional, to increase fat content of a meal)


  • Place the cauliflower and onion in a pot. Add the water and salt, and bring to a boil over high heat. Reduce the heat to medium-low, cover, and simmer until the cauliflower is very soft, 10 to 15 minutes.
  • Puree the cauliflower, onion, and cooking water with an immersion blender. Add more water as needed to make a thick, creamy consistency.
  • Adjust the seasoning to taste. Garnish with freshly ground black pepper, parsley, and heavy cream, if desired (use 1 to 2 tablespoons per serving). Serve hot.
  • TIP: The key to this soup is to get a thick creamy texture and to add enough salt for it to taste delicious. The original recipe has no fat in it and is perfect to accompany a high-fat mea. If you're having a lower-fat meal, garnish the soup with heavy cream. This soup is great made a day ahead and served chilled or reheated before serving.



Nutrition (Per Serving - with 1 tablespoon heavy cream)

Fat: 6g
Carbohydrates: 11g
Protein: 4g
Calories: 100

Nutrition (Sample P1 Meal Plan)

Serve with a Grain-Free Waffle and our Beef, Bison, or Turkey Meatballs (Always Delicious pg. 149). Either toss the meatballs into the soup and dip the waffle in (like bread!) OR serve the meatballs on the waffle with a bit of marinara sauce (no-sugar added) and serve with a side of the Creamy Cauliflower Soup.
Fat: 42g (26%)
Carbohydrates: 37g (21%)
Protein: 46g (53%)
Calories: 710
Keyword Dairy-Free, Vegetarian
Translate »