Low Calorie Cauliflower Soup

Healthy Cauliflower Soup Recipe

This Low Calorie Cauliflower Soup Recipe is just 66 calories and can be made in just 30 minutes! The healthy cauliflower soup comes with a list of toppings, including low calorie homemade croutons. So you can make this slimming cauliflower soup any way you like it.

Healthy Cauliflower Soup Recipe

Ingredients You’ll Need:

  • 1 tablespoon butter (or coconut oil)
  • 1 tablespoon flour (all-purpose or gluten-free)
  • 1 medium head of cauliflower
  • 2 medium yellow onions
  • 4 cups broth (chicken or vegetable)
  • Salt and pepper

Low Calorie Cauliflower Soup

Healthy Cauliflower Soup Recipe

Healthy Cauliflower Soup Meal Prep and Storage

Meal Prep – Cook the soup and then allow to cool completely. Scoop single servings into individual containers, or family sized servings into gallon freezer bags (or jars/containers with lids). 
Frozen Soup – Be sure any container is only filled 2/3 full as the soup will expand in the freezer. Store for up to a month in the freezer. If freezing gallon bags, lay flat to freeze to save storage room. 
Refrigerated Soup – Will hold in the refrigerator for 4 days.
Reheating – Add to a medium or large sauce pot, heat frozen for 30 minutes on low, or defrosted soup for 5-10 minutes over medium-low heat.

Healthy Cauliflower Soup Recipe

Low Calorie Cauliflower Soup Recipe

Healthy Cauliflower Soup Recipe

Low Calorie Cauliflower Soup

Lose Weight By Eating
This healthy cauliflower soup is just 66 calories and comes with a topping guide.
You can make this quick cauliflower soup recipe gluten-free and vegan, or not. Options for all diets have been noted, so everyone can enjoy the best cauliflower soup recipe.
If you don't have an immersion blender, you can use a countertop blender, just be sure to cool the soup completely first so the pressure doesn't build up and cause a cauliflower soup explosion in your kitchen…
5 from 2 votes
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Course lunch, Main Course, Side Dish, starter
Cuisine American
Servings 6 servings
Calories 66 kcal


  • Immersion blender or countertop blender


Low Calorie Soup Recipe:

  • 1 tablespoon butter or coconut oil
  • 1 tablespoon flour all-purpose or gluten-free
  • 1 medium head of cauliflower chopped
  • 2 medium yellow onions chopped
  • 4 cups broth chicken or vegetable
  • Salt and pepper to taste

Toppings for Cauliflower Soup:

  • Greek Yogurt (shown)
  • Chopped walnuts (shown)
  • Shredded cheddar cheese
  • Homemade croutons
  • Sliced green onions
  • Cooked and crumbled bacon


  • In a medium saucepan, melt butter on low heat.
  • Add the flour and stir about 2-5 minutes until a lightly browned paste forms.
  • Add the broth, onions and cauliflower and bring to a boil over medium heat.
  • Mix well, reduce to over medium-low heat and simmer for 20-30 minutes, until the vegetables are tender.
  • Use an immersion blender to puree until smooth (or cool, move to a blender and blend until smooth).
  • Season with salt and pepper and add desired toppings.


How to Blend Soups:

  • Immersion Blender… This handy blender will become one of your favorite kitchen items. If you don’t already have one, I do recommend investing in one. They’re low cost, and don’t take up a lot of room.
  • Countertop Blender… You can use a countertop blender in place of an immersion blender. But I warn you, you must cool the soup first, and or vent the blender. If you don’t, the pressure will build up, and you could have cauliflower soup exploded all over your kitchen. It’s a mess I can tell you firsthand is a pain to clean up.
  • Potato Masher… A potato masher won’t get this soup recipe completely smooth. But it is quite delicious even when it is a little bit chunky. Remove the cooked veggies from the liquid, and mash with a potato masher. Then add back and mix well.


Serving: 1cupCalories: 66kcalCarbohydrates: 5.9gProtein: 4.1gFat: 2.9gSaturated Fat: 1.5gCholesterol: 5mgSodium: 529mgPotassium: 193mgFiber: 1.2gSugar: 2.3gCalcium: 19mgIron: 1mg
Keyword cauliflower, Healthy Cauliflower Soup, Low Calorie Cauliflower Soup, slimming cauliflower soup, soup
Tried this recipe?Let us know how it was!

About the Author

Hi, my name is Audrey Johns and I am a 4 time best selling cookbook author! All 4 of my low calorie cookbooks are published by HarperCollins (the oldest publishing house in the US!) and have been featured on prominent TV shows like The Today Show, Rachael Ray and The Doctors. I am a low calorie and healthy recipe authority and my delicious recipes are tried and loved by thousands of readers. 

After a one year 150 pound weight loss (and I’ve kept it off for 13 years!) I started sharing all of my low calorie recipes with the world. They are always all-natural and geared around weight loss and weight management. I have even made some of these recipes with my Biggest Loser pal Bob Harper! Check out my weight loss story, my best selling cookbooks, and my numerous TV appearances by clicking here.

Nutrition and Calories in Cauliflower Soup

Healthy Cauliflower Soup Recipe

More Weight Loss Recipes:

Lose Weight By Eating Cookbooks

Share this Healthy Low Calorie Recipe:

Healthy Cauliflower Soup Recipe

Article History:

2 thoughts on “Low Calorie Cauliflower Soup”

  1. 5 stars
    Audrey, You knocked this one out of the park.
    I made it as written, but also added some Italian seasoning, celery, a chopped carrot, and some unsweetened almond milk (at the end). I then served it with 0% Greek yogurt and a sprinkle of shredded cheddar cheese. So Good. Will definitely make this again.

  2. Pingback: Easy Cold Broccoli Salad with Bacon Recipe - Lose Weight By Eating

Leave a Comment

Your email address will not be published. Required fields are marked *

Recipe Rating