This easy cauliflower soup recipe has all the creaminess with none of the dairy. All you need is one head of cauliflower, a white onion, fresh garlic, and vegetable broth! As always, this recipe is quick and easy so you can enjoy this soup on a weeknight for a hearty dinner.

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Gluten free, dairy free cauliflower soup recipe


We were inspired to make this soup because it’s chilly in Manhattan and we were craving something warm and cozy and soothing on our belly’s. Since cauliflower is Amie’s favorite vegetable and one of our detox vegetables that support your liver, we’re all about making this soup once a week until spring. This soup is easy to make and takes very little time to whip up, which makes it ideal for a weeknight meal served with roasted vegetables and a protein of your choice as a side dish.

A close up of a creamy white soup flecked with black and topped with green.


PREP TIPS //   We suggest cutting your cauliflower into small florets before roasting so that the pieces roast evenly and come out of the oven super tender and soft. You can add any fresh herb to garnish this meal. We chose basil because it’s naturally sweet and delicious but you can choose whatever your heart desires (fresh parsley or tarragon are equally as delicious).

INGREDIENT SWAPS // We know you’ve been on the lookout for a roasted cauliflower soup without cream, which is why this recipe was made without dairy on purpose. That said, we don’t suggest adding dairy to this soup for creaminess; it’s not needed! When you roast the cauliflower just enough until it’s golden brown, it will be pureed easily into a creamy consistency so dairy is not needed. Furthermore, we don’t suggest swapping broccoli for cauliflower here- the taste is not as good. Cauliflower, when pureed, has a really nice taste to it because it’s almost sweet, unlike broccoli! You can easily add your favorite spices instead of the spices we used if desired depending on the season you’re making this soup.

Here’s how we made this Creamy Cauliflower Soup in three simple steps:

STEP 1 // Roast the cauliflower and smashed garlic in the oven for 40 minutes. Sauté the white onion when there are 10 more minutes left with the cauliflower.

STEP 2 // Remove the roasted cauliflower from the oven and add it to the sautéed onion with vegetable broth and the optional spices. Bring to a boil, then simmer for 15 minutes.

STEP 3 // Transfer mixture to a food processor and puree until smooth. Serve warm with fresh basil garnished on top.

Gluten free cauliflower soup recipe

LISTEN // Listen below for Amie’s tips that are not mentioned in this article as well as quick directions on how to make this recipe step-by-step.



SERVING SUGGESTIONS // This easy gluten-free soup is ideal on a chilly winter night like tonight! You can garnish the soup with nuts or seeds if desired. Sliced almonds and fresh tarragon pair nicely or you can keep the fresh basil we recommended and add sunflower seeds if you’d like to add a small dose of protein. You can serve leftovers as the base of your next meal. All you’d need to do is use a large serving plate and pour some of the soup onto the base of the plate and top it with wild salmon or organic animal protein or black beans and roasted vegetables. This is a great way to make your meals creative and turn a soup into a sauce!

OPTIONAL ANIMAL PROTEIN // If you’re a carnivore, you can dice or slice a breast of organic chicken and serve it in this healthy cauliflower soup before serving or on the side. Whether you like it roasted, poached, sauteed or baked, we have step-by-step directions for our favorite ways to cook organic chicken: How to Cook Chicken.

STILL HUNGRY? For more of our anti-inflammatory recipes, check out our 30 Day Reset Program, which is only available for a limited time through April.

Creamy Roasted Cauliflower Soup
Serves: 4
A white bowl with a creamy white soup and topped with greens.

This easy pureed soup recipe is creamy and comforting without any dairy or inflammatory ingredients. All you need is a handful of ingredients and a hungry belly!

Author: Amie Valpone
Recipe type: Entree



  1. Preheat the oven to 400 degrees F. Prepare a large rimmed baking sheet with parchment paper and set aside.

  2. Toss the smashed garlic and cauliflower florets with 1 Tbsp. oil, 1/4 tsp. sea salt and 1/4 tsp. pepper on the prepared baking sheet and roast for 40 minutes or until cauliflower is golden brown and tender.

  3. When the cauliflower is almost done, saute the onion with the remaining 1/2 Tbsp. oil for about 7-9 minutes or until the onion is tender and translucent, stirring often. Add the roasted cauliflower, garlic, vegetable broth, and optional spices (cumin and/or crushed red pepper flakes) and cover. Bring to a boil then reduce to a simmer and cook for 15 minutes. Transfer the mixture to a food processor and puree until smooth. 

  4. Season to taste with sea salt and pepper and transfer to serving bowls. Garnish with the fresh basil and serve warm.

Nutrition Facts
Creamy Roasted Cauliflower Soup
Amount Per Serving
Calories 130 Calories from Fat 54
% Daily Value*
Fat 6g9%
Saturated Fat 1g6%
Sodium 1361mg59%
Potassium 668mg19%
Carbohydrates 17g6%
Fiber 5g21%
Sugar 7g8%
Protein 5g10%
Vitamin A 693IU14%
Vitamin C 104mg126%
Calcium 62mg6%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.


Recipe by Amie Valpone. Please do not reprint this recipe without our permission. If you’d like to feature this recipe on your website, please rewrite the directions and link to this recipe as the original source. Thank you.

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  1. 5 stars
    So, about three nights ago my daughter was craving something creamy and rich, but light and savory. Talk about contradictory. This soup matched her demands perfectly and made me her hero for the day. 🙂

  2. 5 stars
    I love this Amie. 5+ stars. I loved it even more when I saw the list of vitamins in the nutrition facts. Tasted so good during this cold and grey month of February.

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