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! 😀

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 by 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


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!

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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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