Creamy cauliflower soup

Creamy, dreamy, delicious cauliflower soup without cream, cheese, or flour? Yes, please. This recipe is my most shared recipe on Instagram and this is for a good reason. Why should…

Creamy cauliflower soup with fried cauliflower chips

Creamy, dreamy, delicious cauliflower soup without cream, cheese, or flour? Yes, please. This recipe is my most shared recipe on Instagram and this is for a good reason.

Why should you try this cauliflower soup recipe

  • It is very easy to make. In fact you will be done in 30 minutes from start to finish.
  • You only need the everyday ingredients. I am pretty sure you already have everything in your fridge.
  • It makes a great meal prep. You can cook it in advance and enjoy later in the week.
  • This recipe is very kids friendly.
  • You can serve it to your guests as a starter before the main meal. The cauliflower chips make it look very sofisticated. Be prepared to share the recipe though, because they will ask for it 😉
  • Naturally gluten-free and can be made dairy-free and vegan very easily.
  • It is healthy! Keep reading to find out why cauliflower is good for our health.

Cauliflower, the health benefits

What if I told you you can take a pill, only 3 to 4 times a week and this pill will dramatically reduce your chance of getting breast, colon, prostate, and ovarian caver? Would you take it? What if I told you that cauliflower does just that! It is true. Various studies have shown that the bioactive components of cruciferous vegetables can have beneficial effects on biomarkers of cancer-related processes in people. Additionally, cauliflower helps to detoxify your liver. Pretty amazing isn’t it?! And what is the main ingredient of our recipe? You are welcome! 🙂

cauliflower head


  • Cauliflower. 1/2 head of fresh cauliflower, torn into small florets, the smaller the florets the shorter is the cooking time. Cauliflower can be expensive when not in season, feel free to use frozen variety instead. You will need about 500g of frozen cauliflower (approximately 1 pound) for this recipe.
  • Potatoes. Any regular potatoes will work.
  • Leek. Leek will add sweetness to this soup. It is a great source of vitamins A, C and K, and contain lots of dietary fibre (better health channel). Don’t have leek on hand? No problem, I cooked this recipe countless times using brown onion instead. It still turns out delicious.
  • Thyme and Rosemary. Fresh is the best, but you can substitute it with a teaspoon of dried Italian herbs. To use herbs in your cooking is a simple way to add those much-needed antioxidants and anti-inflammatory compounds. Did you know that rosemary is thought to help to boost the immune system and improve blood circulation? (see for more)
Creamy cauliflower soup
Creamy cauliflower soup

So as you can see this simple soup is not just super easy and quick to cook, but it also comes with many health benefits and is extremely good for you. It is anti-inflammatory and gluten-free by nature.

How to make the creamy cauliflower and poato soup

  • Melt butter in a medium-size saucepan. You can use olive oil or vegan butter for a vegan version.
  • Slice and saute the leek. It is important not to rush through this step because the sweetness of this soup will come from the leek. The longer you saute it the more flavour it will develop. It has to be sauteed on a very law heat so that leek gets soft but DOES NOT caramelise.
  • Add the fresh or dried herbs and let it sautee for a couple of minutes.
  • Slice potatoes and add them along with cauliflower florets to the leek, mix well and cook the vegetables for a couple of minutes.
  • Add water so that the vegetables are just covered. If using fresh rosemary, take it out now.
  • Bring the soup to a boil, lower the heat to low, and let it simmer for 15-20 minutes until potatoes and cauliflower are very soft and literally falling apart.
  • Place soup into a kitchen blender and blend until the sopu is JUST smooth. The time will vary depending on the blender you use. I use Thermomix and it takes me 20 seconds on speed 8. You can also use a hand stand blender. Do not over-process the soup. When blended for too long the soup will become gooey, thanks to potato starches.

How to store

This versatile soup is a great meal-prep idea. It can be cooked in advance and stored in the fridge in an air-tight container for up to three days. It also can be frozen for up to three months. Make sure the soup is completely cooled down before freezing it.

Freeze it in smaller containers or a freezer bag, it will make the defrosting process faster. Take it out in the morning and let it defrost naturally in the fridge. Heat the soup thoroughly in a saucepan and enjoy a super quick and delicious dinner.

What to serve with the cauliflower soup

You can serve the soup with fried cauliflower florets, crispy croutons, or just a slice of fresh bread. My kids love eating this soup with some roasted chickpeas.

roasted chickpeas on a baking tray
Roasted chickpeas

How to make cauliflower chips

  • Cut cauliflower florets into thin slices.
  • Fry them in a frying pan in a small amount of olive oil until the cauliflower had a nice brown color on both sides.
  • Sprinkle grated parmesan and fry them for another minute.
  • Done!
creamy cauliflower soup - cauliflower chips

Q and As

My soup is watery, what did I do wrong?

You added too much water. Please follow the recipe for the best result.

Can I use chicken stock or vegetable broth instead of water?

You absolutely can, it will add even more nutritional value to the soup. However, I would opt for homemade stock, as the store-bought varieties are often very high in sodium and will change the taste of the soup.

My soup is green, what happened?

You used the green part of the leek 🙂 This is absolutely fine. The green part is just as flavorsome and nutritious as the white part. For the white soup, use white parts only.

Can I use frozen cauliflower?

Yes. Please defrost it before adding it to the pan.

I don’t have leek, can I use regular onion instead?

Absolutely. Make sure you saute the onion on low heat until it is very soft. The taste of the soup will change a little, but it will be delicious nevertheless.

Can I use Vitamix?

Yes, you can use Vitamix.

Can I use an immersion blender?

Most definitely. An immersion blender is great for this recipe.

Looking for more delcious recipes with cauliflower? Try these:

Roasted cauliflower with dukkah and lemon

Cauliflower, mushroom, and ricotta frittata

Cumin roasted cauliflower, chickpea, and mint tabouli

clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
Creamy cauliflower soup with fried cauliflower chips

Super quick creamy cauliflower soup

  • Author: Elena Elliott
  • Total Time: 25 minutes
  • Yield: 4
  • Diet: Gluten Free


This creamy-dreamy cauliflower soup is made without cream, cheese, and flour in just 30 minutes. Perfect family dinner on a busy weeknight. Nourishing and delicious. Naturally gluten-free of course!


  • 1 leek sliced, white part only
  • 2 large potatoes peeled and sliced
  • 1/2 head of cauliflower chopped or torn into small florets
  • 1 tbsp butter or extra virgin olive oil
  • 1 twig of fresh rosemary
  • 1 twig of fresh thyme
  • salt and pepper to season


  1. Heat the butter/olive oil in the saucepan on medium-high heat. Do not overheat it. Add leek and sauté for 5-7 minutes until the leek is very soft.
  2. Add thyme and rosemary twigs or one teaspoon of dried Italian herbs if substitute. Sauté for another 3-4 minutes
  3. Add potatoes and cauliflower into the pot. Mix and let it cook for a couple of minutes.
  4. Add enough water just to cover your vegetables. (Amount of water will depend on the size of your vegetables). Bring to the boil and reduce the heat to low so the water just bubbles. If using fresh rosemary, take it out now.  Cook for 10 minutes or until the potatoes and cauliflower are very soft. Make sure not to boil it.
  5. Using a handstand blender, blend the soup until it is nice and creamy. DO NOT overprocess it, otherwise, it will become sticky and gooey. Do not blend the rosemary twigs.
  6. Thermomix: transfer the soup into the Thermomix bowl and blend it on speed 8 for 20 seconds. Do not overfill the bowl past the maximum line.
  7. Serve and enjoy!
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Category: dinner, lunch, Soup
  • Method: Stovetop
  • Cuisine: Mediteranian

Keywords: creamy cauliflower soup, cauliflower and potato soup, cauliflower soup

Similar Posts


  1. This recipe looks so delicious and simple I cant wait to try it!! I love how it is also dairy-free perfect for so many different dietary requirements! Thank you for sharing I definitely think it will become a staple in my household.

    1. Hi Grace, Thank you for stopping by! I hope you enjoy the recipe.
      It is definitely a staple in our family too.

  2. I could eat a nice soup every day of the week and always very excited to find a new recipe. This soup is delicious!

Leave a Reply

Your email address will not be published.

Recipe rating