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This cauliflower soup is everything you want in a healthy comfort food. Steamed cauliflower blends with sautéed leeks, celery, and a touch of nutmeg to create a light, creamy soup, without a drop of cream. Fragrant herbs and a squeeze of lemon brighten and balance the flavors. This cauliflower soup recipe is perfect for a cozy lunch or dinner; it’ll warm you up even on the coldest day.
I’ve made this cauliflower soup more times than I can count. It’s one of those recipes I come back to every winter when I start craving warm, simple dishes that reheat quickly.
It’s easy to make and highly nutritious—rich in fiber, prebiotics, vitamin C, and polyphenols, and naturally low in carbs. Make it a full meal by adding unflavored collagen for extra protein, or leave them out for a lighter soup.
Inspired by a recipe in The Longevity Paradox by Dr. Steven Gundry, I’ve adapted this cauliflower soup recipe for quicker prep and consistently better results—by steaming, not boiling, the cauliflower—and tweaking the flavor depending on what herbs I have on hand. It never disappoints.
Related: If you like this one, you might also enjoy my Broccoli Soup Recipe. It’s another vegetable-forward, dairy-free soup with a thick, creamy texture.
CAULIFLOWER – You’ll need one large head (or 2 pounds of frozen cauliflower florets), with the leaves and stem removed. Don’t toss the core; chop it, and toss it in.
CELERY – Adds subtle depth without overpowering. Use organic if available.
LEEKS & GARLIC – Build a rich, savory base. Pre-trimmed leeks from Trader Joe’s are a great shortcut.
NUTMEG – The surprise ingredient that makes this cauliflower soup so comforting. Just a ¼ teaspoon adds unexpected warmth, so don’t skip it.
LOW-SODIUM BROTH – Chicken, beef, or veggie broth all work. I use low-sodium broth in my soup recipes for more control over the quantity and type of salt used. See my favorite salts for cooking.
LEMON JUICE – A little acidity adds a touch of brightness to balance the savory flavors.
FRESH HERBS – Chives are the traditional choice, but thyme is my go-to. Parsley is also delicious and gives it a fresh flavor. Choose your favorite!
Optional Ingredients
COLLAGEN PEPTIDES – Increases protein for a more satisfying, meal-worthy soup.
GRASS FED BUTTER OR GHEE – Stir in at the end for a rich buttery finish (omit to keep it dairy-free).
Cauliflower Soup Variations
Flavor Combinations
Sage & Mushroom – Use Wild Mushroom and Sage Infused Olive Oil (this link gets you 10% off your first order) and sauté 2 tablespoons of fresh chopped sage with the leeks. Fresh sage is quite pungent, so it’s best to cook it instead of using it as a garnish.
Cumin & Chickpeas – Add 1 ½ teaspoons of ground cumin for a Mediterranean twist. Top each bowl with roasted chickpeas for crunch.
Make it Vegan/Vegetarian
Use veggie broth instead of chicken or beef broth
Omit the collagen and butter/ghee.
Related: If you’re in the mood for something a little sweeter, try my Roasted Butternut Squash Soup—it’s just as simple and packed with unexpected flavor.
How to Make Cauliflower Soup
1. Steam the Cauliflower
In a large stovetop steamer or steam oven, steam the florets until just fork-tender, but not mushy, about 10-12 minutes. While the cauliflower cooks, prep the remaining veggies.
2. Prep the Veggies
Trim and roughly chop the celery. Remove the root and dark green tops from the leeks, slice lengthwise, then roughly chop. Rinse after chopping, using your fingers to separate the layers and remove any sand. Crush, peel, and finely chop the garlic.
3. Sauté
In a 6.5-quart pot, heat the olive oil over medium heat. Add the celery, leeks, and 1 teaspoon of the salt. Sauté until the leeks are wilted, about 5 minutes. Stir in the garlic and nutmeg and cook for 1-2 more minutes.
4. Add the Broth
Stir in the broth, collagen peptides (if using), remaining teaspoon of sea salt, bay leaves, and pepper, and stir until the collagen dissolves. Add the steamed cauliflower, increase the heat to a gentle simmer, and cook for about 10 minutes, or until all the vegetables are tender.
5. Blend
Remove from heat and discard the bay leaves. Using an immersion blender, carefully purée the soup until thick and creamy (about 5-8 minutes). Start low, gradually increasing the speed.
6. Finish & Serve
Stir in the fresh lemon juice and ghee or butter (if using). Serve hot in warm soup bowls and garnish with fresh herbs and your favorite toppings.
7. Store
Refrigerate leftover soup in glass jars for up to 3 days or freeze in freezer safe containers for up to 3 months. Reheat leftovers on the stovetop on medium-low heat.
Best Toppings for Cauliflower Soup
The soup is a versatile blank canvas. Top it with any combination of the following:
Clean leeks thoroughly – After chopping, rinse thoroughly in cold water to remove the sand trapped between the layers. Rinse your cutting board afterward, too.
Adjust the consistency – If you prefer a thinner texture like my Bone Broth Soup, add more broth after blending and return to the heat until warm.
No Immersion Blender? A high-speed blender or food processor works too. Just be very careful when blending hot soup. Work slowly in small batches and vent the steam.
FAQs
Can I use frozen cauliflower to make soup?
Yes! Frozen cauliflower works perfectly and saves prep time. Use it the same way you would if it were fresh; there’s no need to thaw it first. No one will know the difference.
Why is my cauliflower soup bitter?
It was likely overcooked. Boiling cauliflower for too long can make it bitter. That’s why I recommend steaming it first. It reduces boiling time.
How do you add flavor to cauliflower soup?
Alliums such as onions, leeks, and garlic create a base flavor to build off. Fresh herbs such as chives, thyme, parsley, or sage introduce different flavors depending on what you’re in the mood for. A squeeze of fresh lemon juice before serving adds brightness. Spices like ground nutmeg and cumin add a warming flavor to cauliflower soup.
More Cauliflower Recipes to Try
Cauliflower is one of the most versatile veggies around. Here are more ways to incorporate it into your meals:
This healthy cauliflower soup is creamy without a drop of cream. Celery, leeks, garlic, and fresh herbs add layers of savory flavor. Low-carb, vegan-friendly, and easy to customize with optional protein and crunchy toppings.
Ingredients
Scale
1 large head cauliflower, cleaned, leaves removed, and cut into florets
1. Steam the Cauliflower: In a large stovetop steamer or steam oven, steam the florets until just fork-tender, but not mushy, about 10-12 minutes. While the cauliflower cooks, prep the remaining veggies.
2. Prep the Veggies: Trim and roughly chop the celery. Remove the root and dark green tops from the leeks, slice lengthwise, then roughly chop. Rinse after chopping, using your fingers to separate the layers and remove any sand. Crush, peel, and finely chop the garlic.
3. Sauté: In a 6.5-quart pot, heat the olive oil over medium heat. Add the celery, leeks, and 1 teaspoon of the salt. Sauté until the leeks are wilted, about 5 minutes. Stir in the garlic and nutmeg and cook for 1-2 more minutes.
4. Add the Broth: Stir in the broth, collagen peptides (if using), remaining teaspoon of sea salt, bay leaves, and pepper, and stir until the collagen dissolves. Add the steamed cauliflower, increase the heat to a gentle simmer, and cook for about 10 minutes, or until all the vegetables are tender.
5. Blend: Remove from heat and discard the bay leaves. Using an immersion blender, carefully purée the soup until thick and creamy (about 5-8 minutes). Start low, gradually increasing the speed.
6. Finish & Serve: Stir in the fresh lemon juice and ghee or butter (if using). Serve hot in warm soup bowls and garnish with fresh herbs and your favorite toppings.
7. Store: Refrigerate leftover soup in glass jars for up to 3 days or freeze in freezer-safe containers for up to 3 months. Reheat leftovers on the stovetop on medium-low heat.
Notes
Cauliflower Soup FLAVOR variations
Sage & Mushroom – Use Wild Mushroom and Sage Infused Olive Oil (this link gets you 10% off your first order) and sauté 2 tablespoons of fresh chopped sage with the leeks. Fresh sage is quite pungent, so it’s best to cook it instead of using it as a garnish.
Cumin & Chickpeas – Add 1 ½ teaspoons of ground cumin for a Mediterranean twist. Top each bowl with roasted chickpeas for crunch.
TIPS
Make it Vegan/Vegetarian – Use veggie broth instead of chicken or beef broth and omit the collagen and butter/ghee.
Clean leeks thoroughly – After chopping, rinse thoroughly in cold water to remove the sand trapped between the layers. Rinse your cutting board afterward, too.
Adjust the consistency – If you prefer a thinner soup, add more broth.
No Immersion Blender? A high-speed blender or food processor works too. Just be very careful when blending hot soup. Work slowly in small batches and vent the steam.
