Healthy & Creamy Cauliflower Soup | NO Cream!

The ultimate healthy and creamy cauliflower soup… that’s made with absolutely NO cream at all! Low fat, low calorie, low carb and totally delicious!

I love a creamy soup as much as anyone… but I love a healthier and lighter ‘cheats’ creamy soup even more! Forget about calorie-laden soups, this cauliflower soup is absolutely delicious – and has just 85 calories per serve.

Just like my healthy creamy chicken and vegetable soup, this lightened up cauliflower soup is always a hit (especially on a chilly winters day!).

Creamy Cauliflower Soup (NO Cream!)

Here is the perfect cauliflower soup recipe for all of us who LOVE creamy soups, but don’t want to actually use cream! Seriously, this tastes so creamy you would swear it has cream in it. But I promise it doesn’t.

As you probably know, cauliflower is one of those awesome little vegetables that turns beautifully creamy when you cook it and then blend it up.

What You Need:

The best thing about this cauliflower soup is that you need hardly any ingredients at all AND it will be ready in no time (making it perfect for a midweek dinner or a lazy weekend lunch). To make this soup, you’ll need:

cauliflower – I use 1 large cauliflower that weighs approximately 1 kg
vegetable stock liquid – you can use store-bought vegetable stock liquid or make your own by adding 1 teaspoon of vegetable stock powder to every 1 cup of water (I like to use the Vegeta brand as I think it has the best flavour)
salt and pepper, to taste
butter – either salted or unsalted butter is fine
parmesan cheese – use finely grated parmesan cheese or grate your own
crispy bacon – optional (but highly recommended!). For the crispiest bacon, use streaky bacon chopped into small pieces.

This is the easiest, yummiest and creamiest (but not actually ‘creamy’) soup that will keep you nice and toasty warm this winter!

Low Fat, Low Calorie & Low Carb Soup

If you’re after a healthy soup recipe that’s low fat, low calorie and low carb… but still PACKED with flavour, this creamy cauliflower soup is just the thing!

Each serve of this soup (without the optional bacon) has just:

85 calories
8g carbs
4g fat

Stove-Top Or Thermomix Cooking Options

You can make my creamy cauliflower soup on the stove-top or in a Thermomix…. both are super quick and easy!

If you’re using a stove-top, you’ll also need a stick blender or a food processor to puree the cauliflower once it’s soft.

However, if you’re using a Thermomix, you can cook and blend the cauliflower in the one bowl.

Simmer the cauliflower, vegetable stock and salt/pepper until very soft.

Add the butter and blend to puree until smooth and creamy.

Add half of the parmesan cheese and mix through.

Serve with crispy bacon and extra parmesan cheese (optional).

Tips For Making Cauliflower Soup

chop your cauliflower into small florets as they’ll cook quicker than larger florets.
cook the cauliflower until it’s super soft – to the point w it easily breaks apart when touched with a fork.
use a hand-held blender to blend the soup in the pot. Alternatively, allow the soup to cool and then blend in batches in a food processor or blender (make sure that it’s cooled first).
use a good quality vegetable stock (I like the brand Vegeta)
you can buy finely grated parmesan cheese or grate your own.
I recommend using chopped streaky bacon for the crispiest result! You can cook the bacon in a frying pan or in the oven.
Thermomix specific tips: When adding the cauliflower and stock liquid to the Thermomix bowl, do not go past the max fill line. Very slowly increase the speed when pureeing the soup. If the machine starts to shake, turn the speed down and very slowly increase.
Storing & Freezing – this soup can be stored in an airtight container in the fridge for up to 2 days. Alternatively, it can be frozen for up to 3 months.

More Healthy Winter Soup Recipes

Still looking for more soup inspiration? Browse our collection of delicious and healthy soup recipes… from chicken noodle soup to Thai pumpkin soup, creamy zucchini soup to tomato soup and more!

Click to check out my favourite healthy soup recipes.

Healthy & Creamy Cauliflower Soup | NO cream!

The ultimate healthy and creamy cauliflower soup… that’s made with absolutely NO cream at all! Low fat, low calorie, low carb and totally delicious!

Course: Dinner
Cuisine: American, Australian recipe
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Servings: 6 serves
Calories: 85kcal

Ingredients

1 litre (1000g) vegetable stock liquid
1 kg cauliflower cut into small florets (approx 1 large cauliflower)
sea salt and pepper to season
20 g butter
150 g bacon optional, cut into small pieces
60 g parmesan cheese finely grated

Metric – US Customary
Cook ModePrevent your screen from going dark

Instructions

Conventional Method

Place the chopped cauliflower and vegetable stock into a large pot. Season with salt and pepper.
Boil for 25 minutes or until the cauliflower is very soft.
Meanwhile, cook the bacon until crispy in a frying pan on the stove-top, or alternatively, place the bacon pieces onto a baking tray and cook in an oven preheated to 190 degrees celsius (about 15-20 minutes).
Remove the cauliflower pot from the stovetop and allow to cool slightly.
Add the butter and then use a stick blender to puree the soup until smooth and creamy.
Add half of the parmesan cheese and blend through.
Optional: serve the soup with the crispy bacon pieces and the remaining parmesan cheese.Thermomix: For the Thermomix recipe, click the link in the notes section below.

Notes

RECIPE NOTES & TIPS

Thermomix Recipe: Click for my Thermomix Cauliflower Soup recipe.
Chop your cauliflower into small florets as they’ll cook quicker than larger florets.
Cook the cauliflower until it’s super soft – to the point w it easily breaks apart when touched with a fork.
Use a hand-held blender to blend the soup in the pot. Alternatively, allow the soup to cool and then blend in batches in a food processor or blender (make sure that it’s cooled first).
Use a good quality vegetable stock (I like the brand Vegeta)
You can buy finely grated parmesan cheese or grate your own.
I recommend using chopped streaky bacon for the crispiest result! You can cook the bacon in a frying pan or in the oven.
Thermomix specific tips: When adding the cauliflower and stock liquid to the Thermomix bowl, do not go past the max fill line. Very slowly increase the speed when pureeing the soup. If the machine starts to shake, turn the speed down and very slowly increase.
Storing & Freezing – this soup can be stored in an airtight container in the fridge for up to 2 days. Alternatively, it can be frozen for up to 3 months.

Recipe by CookGoodRecipes.com

Nutrition