Roasted Garlic Cauliflower Soup

Prep 10 mins
Cook 1 hr
Total 1 hr 10 mins

This healthy Roasted Garlic Cauliflower Soup is so creamy and delicious! When the weather gets cold, there’s no better meal to fill you up than a big bowl of this comforting soup.

Roasted Garlic Cauliflower Soup in a Blue Bowl on a Matching Blue Plate with a Glass of Red Wine in the Background

Healthy Roasted Garlic Cauliflower Soup

Hot damn! Fall has finally found it’s way down to Florida! I am not sure who is more excited, me or my thighs (long walks in humid Florida = not so sexy thigh rubbing). None the less, I am thrilled to finally have some soup eatin’ weather. While I may be the girl at Panera eating hot soup in the middle of Summer, I am also the girl that can appreciate how much better it tastes when the air is nice and crisp out.

I have been wanting to make a Cauliflower soup for the past year. Ever since I made the faux potatoes mashed cauliflower, I knew I would have to one day find a soup that encompasses all the same goodness…without the taste of Cauliflower. And what better way to mask the flavor of Cauliflower than with roasted garlic? You have the wonderful creaminess from the cauli, the tang from the greek yogurt, and the richness of the roasted garlic.

It’s pure heaven in a bowl. If you eat it without any toppings, you get a big bowl for only 212 calories, 10.6 grams of protein and 7 grams of fiber! Talk about ass friendly! But if you wanted to pretend it was calorie laden potato soup, you could add a healthy dose of chopped bacon, green onions, and cheddar cheese. It would still be healthier than a bowl of potato soup…and I promise you won’t taste the Cauliflower! πŸ˜€

A Bowl of Soup Garnished with Fresh Parsley with a Piece of Bread Beside the Bowl

Yield: 4

Roasted Garlic Cauliflower Soup

A Bowl of Garlic Soup on Top of a Kitchen Towel with a White Spoon Inside the Bowl

This healthy Roasted Garlic Cauliflower Soup is so creamy and delicious! When the weather gets cold, there's no better meal to fill you up than a big bowl of this comforting soup.

Prep Time 10 minutes
Cook Time 1 hour
Total Time 1 hour 10 minutes


  • 1 tablespoon flour
  • 2 1/2 tablespoons olive oil, divided
  • 1 large head garlic
  • 1 whole head cauliflower
  • 2 stalks celery, chopped
  • 1 carrot, chopped
  • 1 large yellow onion, chopped
  • 1/2 teaspoon salt
  • 1/2 teaspoon fresh cracked black pepper
  • 1/4 teaspoon dried thyme
  • 1/4 teaspoon cajun seasoning (like Slap Ya Mama)
  • 1/2 cup dry white wine
  • 1/2 cup water
  • 2 cups chicken broth
  • 6 oz fat free plain greek yogurt


  1. Preheat oven to 400°F.
  2. Cut cauliflower into individual florets. Toss with 1 tablespoon olive oil and transfer to a foil lined baking sheet.
  3. Cut the top off of the head of garlic. Drizzle with olive oil and wrap with foil. Place wrapped garlic on the baking sheet. Roast the cauliflower and garlic at 400 degrees F for 20 to 25 minutes. When the cauliflower is tender and golden remove from the oven.
  4. The garlic will need to roast for a total of about 30-35 minutes. You can remove it to check it’s progress as needed – it should smell fragrant but not raw, be golden and tender.
  5. Once garlic and cauliflower are both out of the oven and cooling, in a large dutch oven, over medium high heat, whisk flour and 1 tablespoon oil constantly until it is a light brown. You are in essence making a roux, like for gumbo, but you are not going to cook it half as long.
  6. Mix in celery, carrot, and yellow onion. Stir as needed (to ensure nothing sticks & burns). Cook for 3 minutes.
  7. Add salt, black pepper, thyme and cajun seasoning stirring until combined. Carefully add white wine and water. Bring to a slow boil. Cook for 5 minutes, stirring as needed.
  8. Squeeze garlic cloves out of the head of garlic. Add roasted garlic cloves and chicken broth. Bring back up to a low boil and cook for 10 minutes. Then add cauliflower and cook for 5 minutes more.
  9. Carefully transfer soup, in batches, to a blender or food processor. Add greek yogurt and puree until smooth. Adjust salt and pepper to taste. Serve immediately.


Recipe Note: This soup freezes really well in individual servings in ziplock freezer bags!

Inspired byΒ Good Life Eats

Nutrition Information:



Serving Size:


Amount Per Serving: Calories: 194Total Fat: 10gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 8gCholesterol: 5mgSodium: 858mgCarbohydrates: 16gFiber: 5gSugar: 7gProtein: 9g

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A Bowl of Garlic Soup on Top of a Kitchen Towel with a White Spoon Inside the Bowl

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53 Responses
  1. Susanna

    Made this weekend. Very good. Next time I’ll reduce or omit the cajun spice. It was a little spicey for my taste. Other than that I loved it and it’s so nice to have a healthy creamy soup. I’ll definitely be making this again.

  2. Becky

    I made this (minus the cajun since I have a 2 y/o) this fall, and then froze the leftovers. We’ve enjoyed it several times and it reheats wonderfully. Each time we have it my husband says he likes it more and more! Will definitely be making this for years and years to come. Thanks for the great recipe!

  3. Avriel

    I just wanted to let you know that I have had this saved for over a year and have made it anytime the weather starts to dip. My husband loves it and it’s a household favorite. Thank you for posting!

  4. Kari

    Remember the difference between a bulb of garlic and a ‘clove’. First time cooking the other week I added about 10 times the required garlic…the vegan shepherds pie was rather strong!

  5. Vicky

    This sounds so good. I’ve never made cauliflower soup before but I imagine with roasted garlic it must be delicious.

  6. Lisa

    I made this today and when I got to the end, realized I had VANILLA greek yogurt! So I used nonfat sour cream and it is amazing! Thanks so much for this recipe, it is my new favorite!

  7. Carrie

    I made this for a bunch of friends over the weekend (a lot of friends – I tripled the recipe). I read up on a lot of cauliflower soup recipes & this one seemed to sound right. I used vegetable broth instead of chicken (to make it vegan for some of the guests) & did not add the yogurt – I did have vegan yogurt on the side if anyone wanted to add it. I don’t think it needed the yogurt — it was good without. One thing I did have on hand for people to add was truffle oil. Most every other recipe I read mentioned that this was a great finish to the soup – just a drizzle in each person’s bowl & I must say that addition was amazing. Highly recommend. Thanks for the recipe!

    1. Jessica

      No because you really need to roast the cauliflower and the garlic. Otherwise the garlic will stay too pungent and the cauliflower will be mushy and not very tasty when pureed.

      Sorry! I wish it could! But it is really doesn’t take too long to bake it all!

    1. Jessica

      Hey Andrea! You can sub Chicken Stock for the white wine in this recipe!

      Let me know how you like it! πŸ™‚

  8. Erin M

    I made this tonight and it came out great! It was even creamy enough that I didn’t need to add more than a few spoonfuls of the yogurt. Thanks so much for this recipe!

  9. Susan

    I made this soup last night and it was AMAZING! Like omfg good! My two kids and husband all loved it…and no one knew it was made out of cauliflower. You are a genius.

  10. Joanna

    I made this soup last night for my kids and they loved it! No idea it had cauliflower in it. I am at work now…and I can’t wait to dig into the bowl I brought for lunch! Thanks so much for an awesome recipe!

  11. Diane S.

    I made this on Thursday night; it had a very good flavor, and was even better the next day! I don’t think my cauliflower was cooked long enough, because the pureed version was a bit crunchy. This is very good for those who are dieting, because it is low-cal as well as filling.

  12. The Teacher Cooks

    I love soup no matter what the tempt is. I have been know to turn the air way down in the summer just to have a chili night. Love this soup!

  13. Chef Dennis

    what a perfect soup! I love cauliflower and this is such a wonderful way to eat it and I love that its ass friendly! you’re too funny!
    Your images are gorgeous!

  14. Lauren

    I don’t usually like cauliflower because of the texture. I don’t know how to communicate what it tastes like to me, but it’s similar to how I feel about shrimp. I’ve always heard good things about cauliflower soup, though! Definitely going to try this next time I see cauliflower at a good price.

  15. Jen (A Girl and Her Carrot)

    I want that soup right now. It sort of looks like porridge, in a good way, not to thin and drippy, not too chunky that it’s like eating a bowl of cauliflower. Just right. p.s. how cold we talking about in Florida? I booked a little vacay 1st week of Nov. πŸ˜‰

    1. Jessica

      November should be highs of 70-80’s lows of 50-60’s. At least in Jacksonville. The farther South, the warmer. That is unless some crazy cold/hot front comes through! πŸ˜€

  16. Jen@I Want a Nap

    I never thought I would be saying this about something with a whole head of cauliflower in it, but this looks amazing!

  17. Ann

    Holy Cow, Jessica – that looks amazing! I agree with you with regards to the weather! I LOVE the heat, but can’t walk outside when the dog days of summer are here…

  18. Kelly

    I love cauliflower soups, especially with ample amounts of cheese so I bet your version is MUCH healthier than what I would probably make.

  19. Ali

    Haha fall has finally catch up with you. The cauliflower soup looks good, at least it will do away with the cold for a bit. Love the photo.

  20. Laura

    Haven’t had the balls to try cauliflower soup yet. Figured it would be too healthy and I wouldn’t like it. If you say it tastes like tater soup though, I believe you. And, I’m down with ass-friendly. Thanks for sharing!

  21. Madi @ Sit Down and Eat Your Peas!

    Uhm if there’s anything roasted, I’m on board…if that roasted component is garlic?….I’ll need a moment alone with it haha. This looks delish! And you ALWAYS stage your pics perfectly-it makes me love and envy your site. Hard. Haha.

  22. Lauren @ hey, who cut the cheese?

    This sounds so freakin’ good!! Roasted cauliflower plus a an entire head of garlic? Sign me up.

    PS – I love that you have an “ass friendly” category, lol.

  23. Joanne

    No need for bacon and all those fixins…just give me a (moderately-sized) hunk of bread and I’m good to go!

  24. Tracy

    You know, I don’t even like cauliflower, but I’m pretty sure I need to try this soup. (I’m also the girl who eats hot soup in the middle of summer, although I agree it tastes better when the weather is cooler!) Thanks for the recipe!

  25. Kita

    Ive been on a cauliflower kick this season – this is on my must make list – right after that black bean soup from last week. Stop adding things to my list woman! πŸ˜‰

  26. raquel from Florida

    No cauliflower taste??? OMG that’s a miracle soup! I promise you I’ll cook a batch and let you know the results. And talking about fall in florida: I began yesterday my morning walk with my boston terrier (the weather was perfect, but I’m afraid it won’t last…)
    Love your blog!

    1. Jessica

      Thanks Raquel!! Did you make it?? What were your thoughts??

      I totally wanna know what other people think! πŸ˜‰

  27. The Mrs @ Success Along the Weigh

    Okay, you’ve done it. If you say I can’t taste the cauliflower, I will try to slip this in for my hubby and tell him it’s potato soup! Heh heh. If it doesn’t work, he might be swinging by! πŸ™‚

  28. Blog is the New Black

    Ha! Fall has fallen… kills me!

    Second recipe I’ve seen for a cauliflower soup! Must make ASAP!

  29. Kathryn

    I think this is a bowl of cauliflower soup that I could actually get on board with and which could cure me of my cauliflower phobia (they look like tiny brains, how is that not freaky?!)

    Also, as a complete aside, I really like your wine glass in the first pic.

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I'm a trial & error, self taught, sugar addict who thankfully learned how to survive in the kitchen! I am also a wife, mama of 3.
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