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Cauliflower Soup without Cream

This cauliflower soup without cream is packed with hearty veggies and bursting with comforting flavor. The cauliflower is roasted to bring out the aroma and then pureed with potatoes for a super creamy texture. A great meal for cold days!

It’s soup season! For more tasty recipes, try tomato soup, potato soup, and broccoli zucchini soup.

bowl of cauliflower soup without cream and cheese sandwich.

Roasted cauliflower soup without heavy cream

This roasted cauliflower potato soup couldn’t be easier, and it has such great flavor!

You only need a few simple ingredients, like cauliflower, potatoes, onion, vegetable stock, and an array of herbs and seasonings.

We roasted cauliflower florets in the oven until they are tender and slightly charred.

Roasting the cauliflower is an extra step, but it’s well worth it. It brings out the natural sweetness and adds so much flavor.

The cauliflower soup gets super creamy when you blend it up. It reminds me of cream of cauliflower soup – just without the cream.

It’s the perfect cozy soup to warm up with on cold days, and the soup freezes beautifully, so you can enjoy it for weeks to come.

This easy cauliflower soup is one for the entire family, along with Velveeta hamburger helper, crispy sheet pan gnocchi, and meatballs with alfredo sauce.

Ingredients

Please refer to the recipe card below for exact ingredient measurements to make cauliflower soup without cream.

  • Cauliflower: You can use fresh or frozen cauliflower. Either way, cut your cauliflower into small florets so it roasts evenly and there is more surface area on the cauliflower to get caramelized. If using frozen, thaw it first and drain the extra liquid.
  • Onion: We sauté the onion until it becomes sweet and soft. I used a yellow onion, but any variety works.
  • Potatoes: 2 large potatoes make the soup extra creamy without the need for cream or dairy. Starchy potatoes such as Russet, Idaho, and Yukon gold are ideal.
  • Olive oil is needed to roast the cauliflower and sauté the onion.
  • Vegetable stock makes up the base of the soup. You can also use chicken stock or bone broth if your cauliflower soup doesn’t have to be vegetarian.
  • Salt, black pepper + garlic powder round out the other flavors. Feel free to replace the garlic powder with 2 to 3 fresh garlic cloves.
  • Za’atar is a Middle Eastern spice blend that includes sesame seeds, cumin, oregano, thyme, and lemon oil. It adds a rich, earthy, and warm aroma. Alternatively, substitute Italian seasoning.

How to make cauliflower soup without cream

step 1 roast cauliflower.

1. Roast cauliflower

  • Place the cauliflower florets onto the sheet pan.
  • Drizzle with the olive oil and season with salt and pepper.
  • Toss until the cauliflower is coated and spread into an even layer.
  • Roast at 400°F for 20 to 25 minutes, until the cauliflower is tender and slightly charred.
step 2 sauté onion.

2. Sauté onion

  • While the cauliflower is roasting, heat 3 tablespoons of olive oil in a large Dutch oven or heavy-bottom pot over medium heat.
  • Add the onion and cook for about 8 to 10 minutes, until tender.
  • Stir in the garlic powder, za’atar, salt, and pepper and cook for another 3 seconds.
step 3 cook soup.

3. Cook soup

  • Add the diced potatoes and pour in the vegetable stock.
  • Bring the liquid to a boil over medium-high heat.
  • Then reduce the heat to medium-low and simmer for about 15 to 20 minutes, until the potatoes are tender, stirring occasionally.
step 4 puree soup.

4. Puree soup

  • Remove the soup from the heat and add half of the roasted cauliflower.
  • Use a stick immersion blender and blend the soup in the pot until creamy and smooth.
step 5 serve soup.

5. Serve

  • Ladle the soup into bowls and top with the remaining roasted cauliflower.
  • Garnish with more za’atar, black pepper, and chives. Hand with crusty bread or a grilled cheese and enjoy!

Cooking tips

  • Don’t skip roasting the cauliflower: It gives the soup a lot more flavor than if you just simmer the cauliflower along with the potatoes. Stiff, if you’re pressed for time, you can certainly cook the cauliflower with the other veggies.
  • Blend the soup to your desired consistency: You can blend until the texture is completely smooth or leave a few chunks. I like to blend the soup with an immersion blender because you can conveniently blend the soup right in the pot.
  • Tabletop blender: To puree the soup in a tabletop blender, let the soup cool for 10 minutes. Then, ladle the soup into the blender and blend it for 90 seconds, working in batches if needed.

Variations

  • Broccoli: If you love broccoli, you can easily turn this soup into roasted cauliflower soup. Simply swap the cauliflower for the same amount of broccoli and follow the rest of the recipe as written.
  • Leeks or green onion: Replace the onion with leeks or green onion.
  • Herbs: You can season this healthy cauliflower soup with any of your favorite herbs. Thyme, oregano, rosemary, parsley, and
  • Lemon: For a tangy, zippy bite, season the soup with the zest and juice of a lemon.
  • Cheesy cauliflower soup: Grate 1 cup of cheddar or gruyere from a block of cheese. Stir in the cheese at the end of the cooking time and blend until melted and combined.
pot filled with creamy cauliflower soup without cream.

Serving suggestions

Garnish your easy no cream cauliflower soup with roasted cauliflower florets, a sprinkle of za’atar, and a few cracks of black pepper.

I also like to add a little chopped chives or parsley for a pop of green color and extra flavor.

The soup tastes delicious as is, but it’s even better with crunchy croutons, garlic bread, or crusty bread on the side.

We also love it with a grilled cheese because nothing beats a warm, creamy soup with a gooey cheese sandwich.

To make the cheese sandwich you see in the photos, butter up a few slices of whole-grain bread or toast.

Pile them high with freshly shredded sharp cheddar cheese and roast in the oven at 400°F until golden and melted, about 5 minutes.

bowl of easy no cream cauliflower soup with a spoon and topped with roasted cauliflower.

Storage instructions

Store & reheat no cream cauliflower cream

  • Store: Once cooled, transfer the soup into an airtight container and store it in the refrigerator for up to 4 days.
  • Reheat: Warm the soup in a saucepan over medium heat, stirring frequently so the soup doesn’t burn. You can also reheat the soup in the microwave for 1 to 2 minutes.

Freeze cauliflower soup without cream

This creamy cauliflower soup freezes beautifully and can be frozen for up to 3 months.

Let the soup fully cool before transferring it into a freezer container. Leave a little space at the top, as the liquid will expand while freezing.

Let the soup thaw in the fridge overnight before reheating.

More cozy soups to try

cauliflower soup without cream.

Cauliflower Soup Recipe without Cream

Yield: 6 servings
Prep Time: 20 minutes
Cook Time: 30 minutes
Total Time: 50 minutes

This cauliflower soup without cream is packed with hearty veggies and bursting with comforting flavor. The cauliflower is roasted to bring out the aroma and then pureed with potatoes for a super creamy texture. A great meal for cold days!

Ingredients

Roasted Cauliflower

  • 2 1/2 lb / 1200 g cauliflower
  • 1/3 cup / 80 ml / 2.6 fl oz olive oil
  • 1 tsp salt
  • freshly cracked black pepper

Soup

  • 3 tbsp olive oil
  • 1 large onion, diced
  • 2 large potatoes, peeled and diced
  • 1 1/2 qts / 1.4 l / 48 fl oz vegetable broth
  • 1 tbsp za’atar spice blend
  • 1 tsp garlic powder
  • 1 tsp salt
  • 1/2 tsp black pepper

Instructions

  1. Preheat oven. Preheat the oven to 400°F / 200°C / gas mark 6. Line a rimmed baking sheet with parchment paper or a non-stick baking mat.
  2. Roast cauliflower. Place the cauliflower florets onto the sheet pan. Drizzle with the olive oil and season with salt and pepper. Toss until the cauliflower is coated and spread into an even layer. Roast for 20 to 25 minutes, until the cauliflower is tender and slightly charred.
  3. Sauté onion. While the cauliflower is roasting, heat 3 tablespoons of olive oil in a large Dutch oven or heavy-bottom pot over medium heat. Add the onion and cook for about 8 to 10 minutes, until tender. Stir in the garlic powder, za’atar, salt, and pepper and cook for another 3o seconds.
  4. Cook soup. Add the diced potatoes and pour in the vegetable stock. Bring the liquid to a boil over medium-high heat. Then reduce the heat to medium-low and simmer for about 15 to 20 minutes, until the potatoes are tender, stirring occasionally.
  5. Puree soup. Remove the soup from the heat and add half of the roasted cauliflower. Use a stick immersion blender and blend the soup in the pot until creamy and smooth. Season with more salt and pepper if needed.
  6. Serve. Ladle the soup into bowls and top with the remaining roasted cauliflower. Garnish with more za’atar, black pepper, and chives. Hand with crusty bread or a grilled cheese and enjoy!

Notes

Tips

  • Don’t skip roasting the cauliflower: It gives the soup a lot more flavor than if you just simmer the cauliflower along with the potatoes. Stiff, if you’re pressed for time, you can certainly cook the cauliflower with the other veggies.
  • Blend the soup to your desired consistency: You can blend until the texture is completely smooth or leave a few chunks. I like to blend the soup with an immersion blender because you can conveniently blend the soup right in the pot.
  • Tabletop blender: To puree the soup in a tabletop blender, let the soup cool for 10 minutes. Then, ladle the soup into the blender and blend it for 90 seconds, working in batches if needed.
Nutrition Information:
Yield: 6 Serving Size: 1
Amount Per Serving: Calories: 330Total Fat: 20gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 16gCholesterol: 0mgSodium: 1512mgCarbohydrates: 35gFiber: 7gSugar: 8gProtein: 7g

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