This Low Calorie Cauliflower Soup Recipe is just 66 calories and can be made in just 30 minutes!
The simple cauliflower soup comes with a list of toppings, including homemade croutons. So you can make healthy cauliflower soup recipes any way you like them.
You can make this cauliflower soup with chicken broth, or with vegetable broth. And you can also make this is it cream of cauliflower soup gluten free!
What makes a blended cauliflower soup best, is the toppings guide. I have supplied you with lots of different toppings so that each time you make this healthy cauliflower soup recipe, you can make it a new way.
This Healthy Cauliflower Soup Recipe is just 66 calories and can be made in just 30 minutes!
Low Calorie Cauliflower Soup
What You’ll Find in this Article:
Ingredients in Healthy Cauliflower Soup
It’s easy to make cauliflower soup low calorie and healthy. Follow this low calorie guide to make your favorite cauliflower soup recipe healthier than ever.
Low Calorie Tips for Making Cauliflower Soup:
- Limit the butter and flour… When making a roux (the butter and flour mixture) for this cauliflower soup, limit the fat and flour to the smallest amounts. When you blend up the cauliflower it will be thick enough, it just needs a little help.
- Use broth, not milk… When using vegetable broth, or chicken broth in this yummy soup, you cut calories and fat. Once blended, the healthy cauliflower soup will be creamy enough, and does not need the help of milk.
Shopping List for Healthy Cauliflower Soup Recipe:
Healthy Cauliflower Soup Recipe:
- Butter or coconut oil
- Flour (all-purpose or gluten-free)
- Head of cauliflower
- Yellow onions
- Broth (chicken or vegetable)
- Salt and pepper
Toppings for Cauliflower Soup:
- Greek Yogurt (shown)
- Chopped walnuts (shown)
- Shredded cheddar cheese
- Homemade croutons
- Sliced green onions
- Cooked and crumbled bacon
How to Make Healthy Cauliflower Soup
I always recommend using an immersion blender for blended soups. But that’s not always possible. Here is a guide to blending soup, when you don’t have all of the equipment.
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.
How to Make Healthy Cauliflower Soup:
- 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.
Low Calorie Cauliflower Soup Recipe
You can make this simple cauliflower soup in just 30 minutes! It makes a wonderful side dish, or snack.
If you’re looking to enjoy this vegetable soup recipe as a meal, triple the serving, and add a few yummy toppings.
More Low Calorie Soup Recipes:
Low Calorie Cauliflower Soup
Equipment
- Immersion blender or countertop blender
Ingredients
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
Instructions
- 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.
Nutrition
Nutrition and Calories in Cauliflower Soup
Low Sodium Tips: get low sodium broth and omit the salt. Just before serving add 1-2 tablespoons of lemon juice to the soup and mix well.
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Article History:
- Originally written and published August 22, 2021 by Audrey Johns
- Updated on September 11, 2023 by Audrey Johns
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