Simple One Pot Cauliflower Soup with Cheese

cauliflower

This cauliflower and cheese soup is creamy, flavorful, and packed with nutrients. And the best part? It all comes together in an hour – in one pot!

Cauliflower is the holy grail of vegetables, in so many homes. Why wouldn’t it be? It can do anything! It can be made into “rice” or be used to make a pizza crust. You can make healthy tater tots by substituting potatoes with it. It can even turn into a healthier alternative to bang bang shrimp. Seriously, cauliflower just got crowned Miss Universe of the vegetable pageant that I just created in my head.

Okay, I think we should get back to the topic.

Cauliflower. It is an absolutely incredible vegetable. It makes a delicious base for a creamy soup. Especially for this cauliflower and cheese soup! If you’re looking to change up your usual go-to soup recipe (ahem, I’m looking at you, broccoli and cheddar soup), this is the one to try.

It is hearty, healthy, cheesy, creamy, and so, so yummy!

Tips to make this cauliflower and cheese soup

  • You’ll want to start by cooking onion and garlic in some olive oil. These are the big guns when it comes to flavor. They’ll carry the flavor all the way through. Just be sure not to burn the garlic, otherwise, you’ll taste the bitterness in every bite.
  • Chop the cauliflower into small pieces. This helps in cutting down the cooking time. You want to give the cauliflower some time to soften before you blend it. And the smaller the pieces, the faster you get to blend.
  • Add milk before you blend. Adding the milk after you blend your vegetables won’t ruin your consistency. But it does make a difference in taste. Add milk before and cook it all together for about 5 minutes. So everything can come together nicely. 
  • Choose a cheese that you know you enjoy. If you like the sharpness of cheddar, feel free to use that here. Personally, I think parmesan or mozzarella pair really well with cauliflower, so I used that.

This cauliflower and cheese soup is really easy to make. And even easier to devour!

What do I need to make this recipe?

  • 1 head cauliflower
  • 1 large carrot
  • 2 celery stalks
  • 1 small onion
  • 2 garlic cloves
  • 32oz chicken broth
  • 1 cup milk
  • 1 cup cheese, grated (mozzarella or parmesan)
  • 2 Tbsp olive oil
  • salt and pepper, to taste

cauliflower recipe

Directions for Healthy Cauliflower Soup: 

  • In a large soup pot, heat the olive oil on medium heat.  Add the onion and garlic and cook for about 5 minutes until softened.
  • While the onion is cooking, wash and roughly chop the cauliflower, celery, and carrot.
  • When the onion is soft and ready, add the vegetables into the pot then add the broth and bring it to a boil.

cauliflower recipe soup

  • Reduce the heat, cover the lid, and cook on low for 20 minutes until your vegetables are soft.
  • Add milk and cook for 5 more minutes.  Remove from the heat and puree the soup in a blender (in small batches) and return it to the pot.  Season with salt and pepper. Add the cheese and mix until it’s melted.

cheese cauliflower soup

cauliflower soup

Soups are the perfect veggie-packed and filling meal! Try these other recipes:

Equipment I Used

Healthy Cauliflower Soup

Healthy Cauliflower Soup

Healthy and nutritious with flavors of garlic, onion and cheese.
Prep Time 20 mins
Total Time 1 hr
Course dinner, lunch, Side Dish, Soup
Cuisine American
Servings 8
Calories 140 kcal

Equipment

  • soup pot
  • Knife
  • Cutting board
  • Ladle
  • garlic press
  • Blender

Ingredients
  

  • 1 head cauliflower chopped
  • 1 large carrot chopped
  • 2 celery stalks chopped
  • 1 small onion chopped
  • 2 garlic cloves minced
  • 32 oz chicken broth
  • 1 cup milk
  • 1 cup cheese grated (mozzarella or parmesan)
  • 2 Tbsp olive oil
  • salt to taste
  • black pepper to taste

Instructions
 

  • In a large soup pot, heat the olive oil on medium heat. Add the onion and garlic and cook for about 5 minutes until softened.
  • While the onion is cooking, wash and roughly chop the cauliflower, celery and the carrot.
  • When onion is soft and ready, add the vegetables into the pot then add the broth and bring it to boil.
    Healthy Cauliflower Soup
  • Reduce the heat, cover the lid, and cook on low for 20 minutes until your vegetables are soft.
  • Add milk and cook for 5 more minutes. Remove from the heat and puree the soup in a blender (in small batches) and return it to the pot.
  • Season with salt and pepper. Add the cheese and mix until it’s melted.
    Healthy Cauliflower Soup
  • Before serving, garnish each plate with croutons and green onion.
    Healthy Cauliflower Soup

Nutrition

Nutrition Facts
Healthy Cauliflower Soup
Amount Per Serving
Calories 140 Calories from Fat 90
% Daily Value*
Fat 10g15%
Saturated Fat 4g25%
Cholesterol 18mg6%
Sodium 544mg24%
Potassium 404mg12%
Carbohydrates 8g3%
Fiber 2g8%
Sugar 4g4%
Protein 7g14%
Vitamin A 1465IU29%
Vitamin C 44mg53%
Calcium 166mg17%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword carrot, cauliflower, celery, cheese, chicken broth, garlic, healthy, low calorie, milk, olive oil, onion, soup
Tried this recipe?Let us know in the comments how it was!
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