Roasted Cauliflower Soup

5 from 17 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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Looking for something cozy and delicious? I’ve got just the thing, a Roasted Cauliflower Soup Recipe that’s so easy to make and seriously tasty! It’s the kind of recipe you’ll want on a chilly day when all you need is a hearty bowl of soup to warm you up. The roasted cauliflower pairs great with the onions, vegetable broth and coconut milk, resulting in a soup so creamy and flavorful, you won’t believe there’s no dairy in it, or that it’s vegan!

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. I know, cauliflower might not seem all that exciting at first. But when you roast it, it gets this nice, nutty flavor, and the edges caramelize and get all brown and tasty. Add in some cumin, garlic, and onions to the recipe, and you’ve got a healthy roasted cauliflower soup with a flavor that’s hard to beat!

Table of Contents

  1. Recipe at a glance
  2. Ingredients to make this Roasted Cauliflower Soup Recipe
  3. How to make roasted cauliflower soup
  4. Tips for making the best roasted cauliflower soup
  5. Popular substitutions & additions
  6. How to store & reheat this roasted cauliflower soup recipe
  7. Frequently asked questions
  8. More soup recipes:
  9. Roasted Cauliflower Soup Recipe

Recipe at a glance

Cuisine Inspiration: American
Primary Cooking Method: Oven
Dietary Info: Dairy-Free, Vegetarian, Vegan, Low-Carb, Gluten-Free
Key Flavor: Savory with a hint of cumin and garlic
Skill Level: Easy


  • Rich and Flavorful: With roasted cauliflower, vegetable broth, a sprinkle of cumin, and a dash of fresh lemon juice, this soup is bursting with flavor.
  • No Cream Needed: This dairy-free cauliflower soup gets its creamy texture from pureed cauliflower and coconut milk, not cream.
  • Easy-To-Get Ingredients: Everything you need can be found at your local grocery store or better yet, your own pantry. 
  • Healthy for All: Whether you’re vegan, vegetarian, watching your carbs, or needing gluten-free and dairy-free options, this roasted cauliflower soup fits all of those dietary needs.

Ingredients to make this Roasted Cauliflower Soup Recipe

  • Cauliflower: You’ll need a large head of cauliflower, cut into bite-sized florets. The fresher, the better!
  • Extra-Virgin Olive Oil: For roasting the cauliflower to get it nice and golden.
  • Spices: A pinch of salt and cumin. The salt boosts the flavor of the cauliflower, and the cumin adds a warm, earthy depth.
  • Onion & Garlic: Chopped and minced. Both are essential for building up that savory flavor in our soup. If you’re not a fan of onion, you can leave it out, or use a smaller amount.
  • Vegetable Broth: This is going to be the base of your soup. Any vegetable broth will do, but feel free to experiment with different brands. You can also make a homemade broth.
  • Coconut Milk: Light and unsweetened to make this roasted cauliflower soup dreamy and super creamy. Not a coconut milk fan? Swap it out for almond milk, soy milk, or any other milk you prefer.
  • Lemon Juice: A splash brings a nice zesty touch to the soup. If you don’t have fresh lemon juice, bottled lemon juice also works.
  • Parsley: Chop it up for a fresh, herby garnish on top of your soup.

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 the best 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. Add more broth if you want a thinner consistency. This roasted cauliflower soup may be too thick for some, so if you want to thin it out, add an extra splash of vegetable broth to the recipe.
  • Add other vegetables: Why not toss in some extra veggies for more flavor and nutrients? Spinach, roasted carrots, or even sweet potatoes to make a rich Sweet Potato Cauliflower Soup.
  • Spice it up: If cumin isn’t your thing, or you’re just looking to try something new, swap it out for some curry powder or paprika. It’ll give the soup a whole new flavor profile and keep things interesting.
  • Try different toppings: Don’t stop at parsley—top your roasted cauliflower soup with a sprinkle of roasted pumpkin seeds, a drizzle of olive oil, a splash of coconut milk, or even some freshly grated Parmesan if you’re not keeping it dairy-free.
  • Swap out the oil: If you’re out of olive oil or just want to change things up, you can use avocado oil, light sesame oil, or any other oil you have on hand.

How to store & reheat this roasted cauliflower soup recipe

Transfer any soup leftover to an airtight container and place it in the fridge.

For reheating your vegan cauliflower soup, use a pot on the stove over medium heat until it’s warmed through. If you’re in a hurry, the microwave works too – just give it a stir every minute or so to make sure it heats evenly.

How long will cauliflower soup recipe last in the fridge?

The soup should last in the fridge for around 4 to 5 days, as long as it’s stored properly. 

Can I freeze dairy-free cauliflower soup?

Absolutely, you can! Pour it into a freezer-safe bag or container, leaving about an inch of space at the top for expansion, and it should stay fresh for up to 3 months. Just a heads up, the texture might change a bit once you reheat it, but it’ll still be tasty

Frequently asked questions

Can I use frozen cauliflower instead of fresh?

You can, but keep in mind that fresh cauliflower will give you a better flavor and texture. If you’re in a pinch, though, frozen will do – just roast it a bit longer since it’ll release more water as it cooks.

Can I replace the coconut milk with another type of milk?

Sure thing! The coconut milk in this recipe gives a nice creamy texture to the roasted cauliflower soup, but if it’s not your favorite, you can use almond milk or another non-dairy milk instead. Just keep in mind that it might change the flavor a bit.

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 17 votes
Servings 4 servings
Course Soup
Calories 247
Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes



  • 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.

Cuisine American
Course: Soup

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Recipe Rating


  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.