Roasted Cauliflower Soup

5 from 12 votes

Roasted Cauliflower Soup is an easy gluten-free vegan recipe made with cauliflower, onions, broth and coconut milk. It's hearty, creamy and low in calories!

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This roasted cauliflower soup is the perfect winter warmer! It’s rich and creamy while remaining low in calories as well as being vegan and gluten free. Full of fresh flavors, this comforting soup is one that the whole family will enjoy!

Roasted cauliflower soup that's easy to make and vegan

I just know that you are going to love this roasted cauliflower soup! The flavors are bold and fragrant and it’s so quick and easy to make with just a handful of ingredients.

How to make roasted cauliflower soup

Roast the cauliflower

The first step for the soup recipe is roasting the cauliflower. This is where all the flavor will come from. Roasting it caramelizes the cauliflower and gives it a deeper flavor as compared to pan-searing it. While the cauliflower is roasting, you can work on the other parts of the recipe.

Roasting cauliflower in a large pan

Cook the soup

  1. Heat some oil in a large pot and cook the onions until they soften. Then add the garlic – this way the garlic cooks at the end without burning.
  2. Add the vegetable broth and turn the heat to low.
  3. Transfer the roasted cauliflower from the baking sheet to the pot. I prefer scraping it so I can make sure to get any of the small browned bits (the extra caramelized one), which adds so much flavor
  4. Puree everything in the pot with an immersion blender. You can also puree it in a blender in batches.
  5. Puree the soup until you have reached your preferred consistency. The longer, the more creamy!
  6. Stir in the coconut milk and lemon juice into the soup.
Process shots to show ingredients going into the pot and getting cooked

Give everything a good stir, and you’ll end up with a smooth, creamy and ultra delicious roasted cauliflower soup. It is just calling for a big crusty piece of sourdough bread to be dunked into it!

Large pot of the soup after it's done cooking

Tips for making roasted cauliflower soup

  1. Don’t undercook the vegetables. This goes for the roasted cauliflower and for the sautéed onions and garlic. This will make it so much easier to blend the soup, so you’re not left with soup that’s watery in portions and lumpy in others.
  2. Cut the cauliflower into evenly sized florets and roast them in a single layer. This helps to ensure that all the cauliflower cooks evenly so some cauliflower is not burning while others still need roasting time.
  3. Use a regular blender if you don’t have an immersion blender. Blend the soup in batches, making sure not to fill the blender all the way up since the soup will actually expand as you blend it.
  4. Check out my How to cut garlic post for tips on the easiest way to cut garlic for this recipe.

Frequently asked questions

Can you freeze this soup?

Yes, be sure to let it cool completely to room temperature before storing in the freezer. And be sure not to fill the container all the way full since the liquid will expand as it freezes. The roasted cauliflower soup freezes very well for up to 3 months and can be thawed in the fridge and then reheated on the stovetop or in the microwave.

How long does roasted cauliflower soup keep?

Soup is always a great option if you are looking to meal prep. The soup will keep in an air tight container in the fridge for 4 to 5 days and you can reheat it on the stovetop or in the microwave.

Is this cauliflower soup good for you?

A lot of cauliflower soup recipes call for heavy cream, but I have substituted this for lite coconut milk. This cuts down on the amount of fat and calories and makes this dish suitable for vegans. One serving comes in at around 250 calories – not too shabby!

What do you serve with roasted cauliflower soup?

This soup is ideal as a starter with a side of bread like my Olive Oil Garlic Bread or a sandwich like my Roasted Vegetable Grilled Cheese Sandwich. If you wanted to make it into a full meal, I would recommend adding some shredded chicken, white beans and/or greens like spinach or kale.

2 bowls of roasted cauliflower soup garnished with cauliflower florets

More soup recipes:

I hope you enjoy this soup – I can’t wait to hear what you all think! It’s so creamy and rich, but totally low-carb, low calorie and overall diet friendly. Top it off with pieces of roasted cauliflower, croutons and my roasted chickpeas and enjoy it for lunch or dinner with a salad or sandwich.

If you’ve tried this healthy-ish feel good Roasted Cauliflower Soup recipe or any other recipe on FeelGoodFoodie, then don’t forget to rate the recipe and leave me a comment below! I would love to hear about your experience making it. And if you snapped some shots of it, share it with me on Instagram so I can repost on my stories!

Roasted Cauliflower Soup

Roasted Cauliflower Soup is an easy gluten-free vegan recipe made with cauliflower, onions, broth and coconut milk. It's hearty, creamy and low in calories!
5 from 12 votes
Servings 4 servings
Course Soup
Calories 247
Prep Time 10 mins
Cook Time 40 mins
Total Time 50 mins


  • 1 large head cauliflower cut into bite-size florets
  • 3 tablespoons extra-virgin olive oil divided
  • ½ teaspoon cumin
  • ½ teaspoon salt
  • 1 large onion chopped
  • 2 garlic cloves minced
  • 3 cups vegetable broth
  • 1 15 ounce can light unsweetened coconut milk
  • 1 tablespoon fresh lemon juice or more if needed
  • Chopped parsley for garnish


  • Preheat the oven to 425° F and line a large, rimmed baking sheet with parchment paper.
  • Place the cauliflower, 2 tablespoons olive oil, cumin and salt on the baking sheet and toss to combine. Roast in the preheated oven until the cauliflower is golden and fork tender, about 25 to 30 minutes, tossing halfway through.
  • Meanwhile, heat the remaining 1 tablespoon olive oil in a large pot over medium heat. Cook the onions until soft and translucent, about 5 to 7 minutes.
  • Add the garlic and cook until fragrant, about 30 seconds. Add the vegetable broth and turn the heat to low until the cauliflower is done roasting in the oven. Transfer the cauliflower to the pot (reserve a few for topping the soup) and puree with an immersion blender (or regular blender, in batches) to desired consistency.
  • Stir in light unsweetened coconut milk and fresh lemon juices and serve topped with fresh parsley, if desired.



Storage: Store any leftovers in an airtight container. They will last about 3-4 days in the fridge or in the freezer for up to 3 months.
Equipment:  I love using my Cuisinart Smart Stick hand blender for blending soups. It’s quick and easy and gets me the perfect consistency, without any chunks of vegetables leftover. And it’s easier to transferring the soup in batches to a blender.
* Please note the nutrition label does not include any toppings.


Calories: 247kcal, Carbohydrates: 17g, Protein: 3g, Fat: 19g, Saturated Fat: 9g, Sodium: 1135mg, Potassium: 470mg, Fiber: 3g, Sugar: 6g, Vitamin A: 375IU, Vitamin C: 73mg, Calcium: 41mg, Iron: 1mg

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used.

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Roasted cauliflower soup that's easy to make and vegan

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  1. Can I use frozen cauliflower? Bake at a lower temperatures until unfrozen and dried then turn up the heat to roast it?

  2. This is my all time favourite cauliflower soup! I’ve made it a few times now and the flavour is delicious every time.
    I’ve also made it with adding baby spinach to the pot just before blending for some extra goodness too.

  3. Rich and creamy. Full of fresh flavors and comforting. Made it yesterday and was devoured like ice cream. Thanks for all your healthy recipes.