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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 mins
Cook Time 20 mins
Total Time 25 mins
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
  • ΒΌ 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