Cauliflower Soup Recipe

This Cauliflower Soup is the perfect comfort food for a chilly winter evening. It’s light but filling and great with some crusty garlic bread.

Cauliflower was always one of those mysterious vegetables for me. I loved to buy it, but once I got it home, I could never figure out what to do with it. I mean, I know I could eat it plain, but that gets old pretty quick. So needless to say, I’ve never really “branched out” in the cauliflower department.

Clean Eating Cauliflower Soup Recipe

Until now…

I was determined to come up with some way to prepare this veggie that would not only give me something new to eat, but convince Mini Chef that cauliflower does indeed taste good.

While he was never completely thrilled with it, he did actually eat his bowl of soup. And that’s saying a lot! Everyone else seemed to love it, so I’m guessing this is one of those recipes that adults will like and kids… well…. it could go either way.

But ya, this soup made me happy. It’s the perfect spring/summer soup. It’s very light and easy on the tummy. Can’t wait to make it again!


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Clean Eating Cauliflower Soup Recipe

Cauliflower Soup

A simple soup that makes a great starter or main meal.
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Course: Soup
Cuisine: American
Prep Time: 20 minutes
Cook Time: 40 minutes
Total Time: 1 hour
Servings: 12 servings
Calories: 74kcal


  • 4 cups sliced leeks
  • 2 large shallots
  • 2 medium heads cauliflower
  • 8 cups chicken broth (no sugar added, low sodium)
  • 2 tbsp. onion powder
  • 2 tbsp. garlic powder
  • 2 tbsp. herbs de provence (with lavender is best)
  • 2 tbsp. parsley
  • 1 tbsp. olive oil
  • salt and pepper to taste


  • Sauté the shallots and leeks in a large soup pan with the oil.
  • Add all other ingredients and cook until cauliflower is tender.
  • Using a hand blender, blend until smooth.
  • Cool slightly and serve.


Please note that the nutrition data given here is a ballpark figure. Exact data is not possible.


Serving: 1serving | Calories: 74kcal | Carbohydrates: 13g | Protein: 3g | Fat: 2g | Saturated Fat: 1g | Sodium: 611mg | Potassium: 516mg | Fiber: 3g | Sugar: 3g | Vitamin A: 576IU | Vitamin C: 63mg | Calcium: 69mg | Iron: 2mg

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  1. Looks lovely! Question for you though – why garlic powder and onion powder – why not fresh onion and fresh garlic?

    1. Anonymous says:

      Jo – You can use those if you like. I just find it easier to use the powders. But you can certainly substitute!

    1. Anonymous says:

      Trude – Hope you enjoy it!

  2. OMGosh! I had to laugh b/c I just bought a head of cauliflower & wondered what I could do different w/ it. Great timing. Thank you, Sherri

    1. Anonymous says:

      Sherri – Glad I could help! 🙂

  3. Sarah Martin says:

    Think this one would do well frozen?

    1. Anonymous says:

      Sarah – I don’t see why not, though it might be a slight bit more watery when defrosted. But it should freeze pretty well.

  4. Sarah Martin says:

    Think this one would do well frozen?

  5. This really made me laugh. I can’t imagine you, Tiffany, coming home with something and not knowing what to do with it! That’s my world – every day. At least it was before I found this wonderfully helpful site. ‘Herbs de provence’ – something I find in a jar?

    Thanks. And thanks, too, Tiffany, for your admirable honesty. I’m still shaking my head, picturing you with my delimma. I don’t feel quite so bad now, knowing that even you experience this on occasion. See how much you help people? They don’t pay you enough :).


    1. Anonymous says:

      Linda – Awwwe, thanks! Really, I don’t get paid at all. But I love doing this, so that’s payment enough! At least I earn enough to keep the blog going. That’s something! Glad you can use the recipe!

  6. Seemichellecook says:

    I love cauliflower. To me it’s almost like tofu and takes on all of the other flavours of the dish. The soup looks delicious

    1. Anonymous says:

      SMC – Yes! It really does!

  7. Melanie Morton says:

    This looks delicious! My go-to for cauliflower is to boil it (takes a while), mash it and use it as a mashed potato substitute. (Something I learned one of the three times I watched The Biggest Loser.)

    1. Anonymous says:

      Melanie – Yes!! I tried that eons ago when I did the South Beach Diet. Good stuff!

  8. graciouspantry says:

    Glad you both enjoyed it! 🙂

  9. I was just wondering, herbs de provence. If I can’t find it is there something I can substitute for it or would it be terrible without it if I left it out?? Thanks

    1. The Gracious Pantry says:

      You can try leaving it out, but you may want to add more of the other spices.

  10. This soup is soooo good! I left out the herbs de provence and the parsley (didn’t have that on hand and reeeeally wanted to try this recipe) it is amazing!! I also left a few cauliflower “chunks” in as well. I felt like it was little more hearty for me. Thank you so much for this recipe! I LOVE IT!!

    1. The Gracious Pantry says:

      JB – I’m so glad you enjoyed it! 🙂

  11. This is fantastic! The ingredients are so simple yet make such a delicious, healthy, EASY, low-calorie meal! and due to a low ‘student budget’ it’s a perfect meal for me that doesn’t break the bank. I was all out of herbs de provence so I just used mixed herbs instead and I used fresh garlic. It’s definitely one for my newly developing recipe book. I really think what you do is great – you are really helping me to turn my life around, I’ve always wanted to ‘eat clean’ (although I didn’t know that’s what it was called) and I certainly didn’t think there would be this much help, support and knowledge available – when I found this website I was over the moon! thanks again! x

    1. The Gracious Pantry says:

      Sophie – My pleasure! So glad you enjoyed it! 🙂

  12. I made this soup the other day and it was good, but waaaay too many spices. I think next time I’ll only use one Tablespoon of each of them. Thanks for the recipe!

    1. The Gracious Pantry says:

      Kara – I do tend to enjoy stronger spices…

  13. This is a fabulous recipe, thanks for sharing! Left the oil out and it’s HCG friendly too. I added more spices — Celery salt and paprika work really well with the soup too. I also added a red pepper in for a little more flavor and instead of chicken broth, I substituted bone broth (chicken) as it doesn’t have any sugar or oil in it (HCG friendly). It was so delicious – my fiancee loved it too!!

    1. The Gracious Pantry says:

      Paige – Glad you enjoyed it! 🙂