Easy Cauliflower Soup

Cauliflower Soup is a simple and creamy this cauliflower soup is flavorful and comforting. Load it up with your favorite toppings or enjoy it on it’s own, this soup will please everyone! 

You can make this a complete meal by serving this soup alongside some Brussels sprouts Salad, Cast iron skillet pork chops, or some Cheesy Cheddar Garlic Breadsticks! 

cauliflower soup

Cauliflower Soup

Hey y’all! Serene from House of Yumm, bringing you creamy and comforting cauliflower soup today.

This soup is one of my favorites to make during the Fall and Winter months.

My all time favorite soup is always going to be Potato Soup, but sometimes I need something a bit lighter..which is why this cauliflower soup is a close second!

It’s very similar. Plus Cauliflower is pretty magical, when you cook it and blend it, it becomes this silky, creamy masterpiece.

And then we can toss all of our favorite toppings on. This soup is sure to become a staple in your home!

How to make Creamy Cauliflower Soup

This creamy, comforting soup comes together quick and easy on the stovetop.

Cauliflower soup is an easy soup recipe can be customized to be meat free and dairy free based on your preferences.

Naturally gluten free, this healthy, low carb soup is perfect for a weeknight meal. It’s also a great meal planning option since it reheats so well!

  1. Cook the bacon in a dutch oven or large pot. Remove the bacon and drain the grease, reserving 1 tablespoon in the pot. 
  2. Saute the onion in the bacon grease until the onions are soft and tender. Add in the garlic and cook an additional 30 seconds.
  3. Add in the cauliflower, broth, salt and pepper. Bring to a boil and simmer the cauliflower for 15-20 minutes until softened. 
  4. Blend the soup. Use either an immersion blender or carefully transfer the liquid to a blender or food processor. If using a blender or processor allow the soup to cool slightly before blending. 
  5. Serve with toppings if desired! 

Some F.A.Q’s about Cauliflower Soup:

  • How to make Vegetarian/Vegan Cauliflower Soup: To make this recipe meat free you can omit the bacon in the first step. Use another fat/oil of preference to sauté the onion. Then follow the rest of the recipe as follows.
  • How to store and reheat this cauliflower soup recipe: Store this soup in an airtight container in the refrigerator. This soup will keep for 3-4 days. To reheat simply pour into a medium size pot and heat over medium heat. This soup can be frozen and stored in the freezer for 4-5 months. To thaw remove from the freezer, place in the refrigerator overnight and then reheat.
  • How do you thicken cauliflower soup? Blending this soup creates a thick, creamy soup all on it’s own! Nothing else is needed to be done. If once you have prepared the soup you feel it should be thicker, take one tablespoon of cornstarch and add it to 1/4 cup warm water or broth, whisking together. Add this cornstarch slurry to the soup. Whisk it together and cook for several minutes, the soup will thicken right up!

Topping Suggestions:

  • Fresh herbs: parsley, thyme, chives, dill
  • Additional roasted cauliflower 
  • Bacon 
  • Grated cheese– I love the flavor contrast of a sharp white cheddar with this soup.
  • Grated nutmeg– this flavor pairs wonderfully with cauliflower! 
  • Hot sauce
  • Sprinkle of chili powder
  • Lemon juice– just a squeeze from one lemon wedge is fantastic! 

More Soup Recipes You May Enjoy

Cauliflower soup up close in a bowl with a spoon

Cauliflower Soup

Cauliflower Soup. Simple and creamy this cauliflower soup is flavorful and comforting. Load it up with your favorite toppings or enjoy it on it’s own, this soup will please everyone! 

  • 3 strips bacon
  • 1/2 cup yellow onion (diced)
  • 3 cloves garlic (minced)
  • 1 head cauliflower (approx 2 lbs) (cut into florets)
  • 4 cups vegetable broth
  • 1 teaspoon salt
  • 1/4 teaspoon white pepper


  • 1 cup sharp white cheddar cheese (grated)
  • 1 tablespoon chives (chopped)
  1. Heat dutch oven or large pot over medium heat, add the bacon and cook to desired crispness. Remove the bacon (save for topping), drain the grease, reserving 1 tablespoon in the pot.

  2. Add the onion to the bacon grease in the pot and cook over medium heat until the onions are softened. Stirring occasionally.

  3. Add the garlic and cook an additional 30 seconds.

  4. Pour in the broth, add the cauliflower, salt and pepper. Bring to a boil. Simmer for 15-20 minutes until the cauliflower is softened.

  5. Using an immersion blender, blender or food processor blend the soup until smooth and creamy. (Be careful when transferring hot liquids and allow the soup to cool briefly before putting a lid on the blender)

  6. Serve the soup warm with toppings of choice.

To make this vegan/vegetarian do not cook the bacon, use another fat/oil of choice to saute the onions in. 




Grilled Cauliflower Steaks – a lighter dinner option

Overhead shot of grilled cauliflower steaks on a metal platter.

Grilled Cauliflower Steak is a healthy, quick and simple dinner that’s on the table in a flash. Cauliflower steaks are thickly sliced, brushed with a seasoned olive oil mixture, and grilled until tender.

Take a little break from the usual grilled chicken or pork chops with a light and savory cauliflower steak…you won’t believe how easy they are!

Overhead shot of grilled cauliflower steaks on a metal platter.

Let’s Get Grilling

Grilled veggies are so flavorful and tasty but I was a little reluctant to try grilling cauliflower steaks because cauliflower tends to be a little bland….in my opinion. But everywhere I turned, I kept seeing cauliflower steaks, so I thought I’d give it a whirl. And what a FANTASTIC idea that was.

If you haven’t had a Cauliflower Steak yet, you’re in for a real treat. Even if you’re not a cauliflower fan, I can guarantee you will LOVE this recipe! My veggie hating family devoured the whole platter in a matter of minutes. So quickly, in fact, I had to make another batch.

Which wasn’t a big deal because Grilled Cauliflower Steak is insanely quick and easy to make!

Cauliflower cut in half on a cutting board with a knife.

How to Make Cauliflower Steaks

The best Grilled Cauliflower Steaks are ready in less than 30 minutes, including the amount of time it takes to cut the steaks. To make crispy cauliflower steaks indoors (or if you don’t have a grill), easy roasted cauliflower steaks are my go-to during the winter months. Equally easy and just as addicting!

How to Cut and Prepare:

  1. Cut the cauliflower steaks by FIRST cutting the head of cauliflower in half down the center. Do not remove the stem.
  2. Cut each half into 1 1/2 – 2 inch wide “steaks”. You should be able to get two steaks from each half depending on the size of your cauliflower. If you cut thinner steaks the florets will not hold together.
  3. In a small bowl, whisk together the cauliflower steak marinade ingredients. (If you don’t have liquid smoke or can’t find it at the store, you can skip it.)
  4. Using a pastry brush, coat both sides of the cauliflower steaks with the seasoned olive oil marinade.

Cauliflower Steaks being brushed with a seasoned oil on a cutting board.

How to Grill:

  1. Place the cauliflower steaks on the grill and cook over medium heat for 4-5 minutes.
  2. Carefully flip the cauliflower steaks over with a spatula and continue to grill for an additional 3-4 minutes or until tender.

Cauliflower Steaks on a grill

Serve immediately sprinkled with parsley, if desired. If you’d like a sauce, serve with a cool, fresh Tzatziki Sauce, a spicy Buffalo Sauce or a drizzle of Pesto Sauce for light summer flavor!

What to Serve with Cauliflower Steaks


Easy Grilled Cauliflower Steak Recipe

Grilled Cauliflower Steak recipe that's ready in less than 30 minutes.

  • 2 heads cauliflower (leaves removed )
  • 1/4 cup olive oil
  • 1 teaspoon garlic powder
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon liquid smoke
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1/4 cup fresh chopped parsley
  1. Preheat grill.

  2. Cut the cauliflower in half from top to bottom cutting through the stem. (Do not remove the stem.)

  3. Cut each cauliflower half into 1 1/2 – 2 inch slices (steaks). You should have 4 cauliflower steaks from one head of cauliflower depending on the size of your cauliflower.

  4. Arrange the cauliflower on a baking sheet or tray. Set aside.

  5. In a small bowl, whisk together the olive oil, paprika, onion powder, liquid smoke, salt and pepper.

  6. Coat both sides of the cauliflower steaks with the seasoned oil using a pastry brush.

  7. Place the cauliflower steaks on the grill and cook for 4-5 minutes.

  8. Carefully flip the cauliflower steaks over with a spatula and continue grilling for 3-4 minutes or until tender.

  9. Sprinkle with chopped parsley, if desired, and serve immediately.

Cauliflower steaks can be cut up to 8 hours ahead of time.

Best if enjoyed the same day they’re grilled.

Grilled cauliflower steak is a light & healthy alternative to a classic steak or grilled chicken. Cauliflower is thick cut, brushed with a homemade marinade and grilled until tender. Try topping with buffalo or pesto sauce for a fun twist! #spendwithpennies #cauliflowersteak #grilled #healthyrecipe #dinner
Grilled cauliflower steak is a light & healthy alternative to a classic steak or grilled chicken. Cauliflower is thick cut, brushed with a homemade marinade and grilled until tender. Try topping with buffalo or pesto sauce for a fun twist! #spendwithpennies #cauliflowersteak #grilled #healthyrecipe #dinner
Grilled cauliflower steak is a light & healthy alternative to a classic steak or grilled chicken. Cauliflower is thick cut, brushed with a homemade marinade and grilled until tender. Try topping with buffalo or pesto sauce for a fun twist! #spendwithpennies #cauliflowersteak #grilled #healthyrecipe #dinner

Marinated Chopped Salad packed with veggies!

Marinated Chopped Salad is loaded with all of our favorite vegetables and tossed in a tangy vinaigrette dressing. It is perfect for a summer picnic or packed for lunch at the office! It’s fresh, colorful and crunchy!

Paired with an easy marinade, this chopped salad is a great alternative to a simple tossed salad or classic chef salad and perfect at any potluck!

Marinated chopped salad in a wooden bowl, garnished with dill and parsley.

What is a Chopped Salad?

A chopped salad recipe is exactly what it sounds like; a salad made with crisp veggies at the peak of freshness chopped and tossed with dressing.

This salad is a colorful healthy blend of your favorite veggies mixed with a bright, tangy vinaigrette dressing that is sure to please even the pickiest of veggie eaters!

In this recipe I skip the lettuce but many chopped salads include lettuce as well!

Bowl full of marinated chopped salad ingredients.

What Goes in a Chopped Salad?

You can mix and match a lot of the ingredients, but the basics are in this recipe! Don’t forget to toss with a chopped salad dressing that blends and complements ALL the flavors of the veggies!


  • Juicy – tomatoes, cucumbers, zucchini
  • Crunchy – carrots, cauliflower, bell peppers, cabbage (Red or green, note that red can discolor the other ingredients if left overnight).
  • Colorful – I choose all of the colors of the rainbow in this delicious salad.

You can absolutely substitute any of the vegetables in this recipe with your favorites, or whatever you happen to have on hand. Sliced zucchini, onions, mushrooms… the possibilities are endless! Try adding romaine lettuce or even adding in your favorite cheese, like feta or goat cheese!

Bowl of chopped salad ingredients with dressing being poured on top.

How to Make a Chopped Salad

It’s all about the chop! This salad may be made up of a few simple ingredients, but it does require a bit of prep. To make this easier, I like to use my favorite chopper. It chops all the veggies perfectly and saves tons of time! After this salad, you’ll wonder how you ever survived without using a chopper!

  1. Dressing: Whisk together the dressing ingredients. Set aside in the fridge.
  2. Chop: Chop the veggies and herbs and place in a large bowl.
  3. Mix: Add the chilled dressing and toss everything well.

Refrigerate for at least 2 hours or make this the night before!  This will allow the veggies plenty of time to marinate and soak up some of the tangy dressing. Since both the salad and dressing can stay in the fridge for days,  it’s perfect for meal prepping your lunches.

More Easy Salads

Marinated Chopped Salad

This chopped salad is packed with fresh veggies and marinated in a red wine vinegar dressing.

  • 1 1/2 cups grape tomatoes (chopped)
  • 1 cup carrots (diced)
  • 1 cup yellow bell pepper (chopped)
  • 1 1/2 cups cucumber (chopped)
  • 1 cup green cabbage (or red cabbage*, chopped)
  • 1 cup cauliflower pieces
  • 1 cup zucchini
  • 1 1/2 tablespoons fresh dill (chopped)
  • 2 tablespoons fresh parsley


  • 1/2 cup vegetable oil
  • 3 tablespoons red wine vinegar
  • 1 teaspoon dijon mustard
  • 1/2 teaspoon Italian seasoning
  • 1 teaspoon sugar
  • salt and pepper
  1. Combine all dressing ingredients in small bowl or jar. Whisk (or shake) to combine.
  2. Chop all ingredients and place in a large bowl. Toss with dressing and refrigerate at least 2 hours before serving stirring occasionally.

If marinating overnight, the color of the purple cabbage can bleed so I recommend green cabbage. 

REPIN this Fresh Recipe

Chopped salad in a large wooden bowl

This is the best chopped salad! With 7 different veggies, it is packed with healthy crunchy flavors. Even tossed in the tasty dressing it still lasts for days in the fridge. Perfect for meal prepping lunches! #spendwithpennies #marinatedchoppedsalad #vegetablesalad #sidedish #lunch
This is the best chopped salad! With 7 different veggies, it is packed with healthy crunchy flavors. Even tossed in the tasty dressing it still lasts for days in the fridge. Perfect for meal prepping lunches! #spendwithpennies #marinatedchoppedsalad #vegetablesalad #sidedish #lunch

Broccoli Cauliflower Salad

Broccoli Cauliflower Salad is a colorful, flavor packed salad recipe that is perfect for the summertime. It’s easy, incredibly healthy, and tastes delicious!

Serve it with burgers, baked chicken breasts or pork chops. Broccoli cauliflower salad has a nutty, refreshing flavor that everyone will absolutely love!

A close up of broccoli cauliflower salad full of bacon with serving spoons.

Broccoli Cauliflower Salad Ingredients

It’s easy to find ingredients for this broccoli cauliflower salad recipe year round. I love a delicious honey mustard dressing for this recipe. Here’s your shopping list:

    • Broccoli & Cauliflower: I leave these raw to give a good crisp crunch. You can roast them if you’d prefer.
    • Remember that raw cauliflower is extra crunchy so try to cut the pieces fairly small so it’s easy to eat. (Is there anything worse than trying to stuff your mouth full of a mammoth chunk of raw vegetable while holding a conversation?!)
    • Olive oil & Mayonnaise create a creamy base
    • Honey adds sweetness and rounds out the dressing.
    • Dijon mustard adds tang, I prefer a grainy dijon (which almost any grocery store will have). If you’re using a honey dijon, you might like to cut back on the honey in the dressing.
    • Slivered almonds are best if toasted. Place them in a dry pan over stirring over medium-low heat for about 5-7 minutes or until fragrant.
    • Bacon, do I really need to say more? Adds salty, smokey, delicious flavor! Save a little bit for garnish as well!

You can certainly leave out the bacon if you wish, or substitute chopped walnuts or pecans for the slivered almonds, any of which are an amazing addition to your broccoli and cauliflower salad.

Broccoli cauliflower salad ingredients in a clear mixing bowl with dressing and bacon next to it.

How to Make Broccoli Cauliflower Salad

For the most part just chopping and dicing are involved in making raw broccoli and cauliflower salad. Unlike a our other Cauliflower Salad Recipe, this dish doesn’t require cooking the cauliflower. Here’s the process:

  1. Fry the bacon to a crisp, drain, and crumble. (If you’d prefer, you can use bacon bits but cooking your own bacon is best)
  2. Break and chop the broccoli and cauliflower into bite sized pieces. Remove the toughest peels from the broccoli stem and use the soft interior too.
  3. In the bottom of the salad bowl, or in a separate bowl, combine all the dressing ingredients.
  4. Add the salad ingredients and toss to combine.

For best results, I recommend you toss with the dressing and let sit before serving. It will help the flavors blend and the ingredients to meld, especially if you make it in advance.

Dressing being poured over broccoli cauliflower salad in a clear mixing bowl.

How Long Does Broccoli Cauliflower Salad Last?

Broccoli and cauliflower bacon salad will hold up in the refrigerator for 3-4 days in a tightly covered dish or container. It’s a great side dish to make in advance. Even dressed when it’s dressed, broccoli and cauliflower salad doesn’t get soggy. In fact, you may find the flavors develop even more.

More Potluck Side Dishes

Broccoli Cauliflower Salad

Broccoli cauliflower salad is a colorful, flavor packed salad recipe that is perfect for the summertime. It’s easy, incredibly healthy, and tastes delicious!

  • 4 cups broccoli (chopped)
  • 4 cups cauliflower (chopped)
  • 1/4 cup red onion (diced)
  • 6 slices bacon (cooked and crumbled)
  • 1/2 cup slivered almonds


  • 3 tablespoons grainy mustard
  • 3 tablespoons lemon juice
  • 3 tablespoons honey
  • 2 tablespoons olive oil
  • 3 tablespoons mayonnaise
  • 1/4 teaspoon garlic powder (or one clove garlic, minced)
  • salt and pepper
  1. Wash broccoli and cauliflower florets and cut into bite sized pieces.
  2. Place all dressing ingredients in a small bowl and whisk to combine.
  3. Add all ingredients to a large bowl and toss with dressing.

Broccoli cauliflower salad in a clear bowl with the dressing being poured over. The bottom photo shows a top view of the salad assembled in a clear bowl.


Delicious Cauliflower Salad with a Crunch!

Cauliflower Salad is a deliciously crispy, crunchy, vegetable salad fully loaded! Tender roasted cauliflower is mixed with bacon and cheddar in a flavorful creamy dressing!

This easy salad is the perfect potluck dish and goes great with your summertime favorites from burgers to grilled chicken or even pulled pork!

Potato Salad Reimagined

Nothing reminds us of fond childhood flavors like a classic potato salad, a summer time staple! Move over potato salad, this roasted cauliflower salad is our new (low carb) favorite side dish! This recipe can be made with raw cauliflower but we love the extra layer of flavor from roasting!

Instead of the same ol’ salads (which you know someone else is already bringing) take this beauty of a salad to your next potluck at work or church. Believe me, a cold cauliflower salad will earn you serious props with everyone!

How to Prepare Cauliflower

To Cut Cauliflower

  • One regular sized head of cauliflower makes about 8 cups of chopped cauliflower pieces. Don’t cut it too small but just enough to compliment the other ingredients. A really beautiful cauliflower bacon salad will taste just as good as it looks, lots of contrast, color, and flavor!
  • Remove the outer lower leaves and pull off any loose stem pieces, the florets will naturally fall apart. At this point you can cut them as large or small as you please, making sure to keep the pieces uniform in size.

How to Roast Cauliflower

  • When roasting your cauliflower drizzle with olive oil and season before putting into a preheated oven! Let them roast in a shallow pan for about 15-20 minutes until the pieces are tender to the bite. Go ahead, sample a few! Put the remaining cauliflower in a bowl and place in the fridge to cool while you assemble the rest of the recipe.

How to Make Cauliflower Salad

While the cauliflower is cooling in the fridge

  1. Start by frying, cooling and crumbling the bacon.
  2. Slice and dice your vegetables and mix with the cheddar cheese.
  3. For the dressing, whisk together all ingredients until fully incorporated.

Now it’s time to assemble! Stir the cooled cauliflower with the other ingredients and gently toss with the dressing. Feeling creative? Try adding your favourite mix-ins!

  • VEGGIES: Try adding broccoli or even shredded carrots for an additional crunch!
  • CHEESE: Don’t have sharp cheddar cheese on hand? No worries, add in your favorite cheese or whatever you have on hand!

This keto cauliflower potato salad is best served super cold, so if you can make it a few hours in advance or even the day before, I highly recommend it!

More Delicious Salads

Cauliflower Salad

Cauliflower Salad is such a crispy, crunchy, healthy vegetable salad! Best served extra cold!

  • 1 head cauliflower (about 8 cups)
  • 1 tablespoon olive oil
  • salt & pepper
  • 1/2 cup radishes (sliced)
  • 1/2 cup celery (diced)
  • 1/2 cup sharp cheddar cheese (shredded)
  • 2 green onions (sliced)
  • 4 slices bacon (cooked and crumbled)


  • 1/2 cup mayonnaise
  • 1/4 cup sour cream
  • 3 tablespoons sweet relish
  • 1 teaspoon mustard (or dijon mustard)
  • 2 tablespoons apple cider vinegar
  • salt & pepper to taste
  1. Preheat oven to 425°F.
  2. Toss cauliflower with olive oil, salt and pepper. Roast 15-20 minutes or until tender crisp. Set aside to cool completely.

  3. Whisk all dressing ingredients in a small bowl.
  4. Place cooled cauliflower in a large bowl along with remaining ingredients. Toss with dressing.
  5. Chill at least 2 hours before serving.

Two photos of Cauliflower salad in white bowls.

Take-Out Fake Out! (Low Carb Cauliflower Fried Rice)

Finished cauliflower fried rice in white bowl

Cauliflower Fried Rice is one of my go to meals for lunch! As much as I love homemade fried rice, sometimes I’m just want a lighter alternative (it’s keto friendly too)!

Swap out cauliflower rice for white (or even brown) rice in a traditional fried ripe recipe. This not only tastes great, it makes for a lower carb and lower calorie side dish that I can’t get enough of! Add in any veggies and any leftover protein you may have for the perfect meal!

Cauliflower Fried Rice with chicken and veggies in white bowl

The Perfect Weeknight Dinner

This Cauliflower Fried Rice recipe is surprisingly easy to make and the end result is an amazing dish that works as both a side and main dish!

  • Riced Cauliflower: Shred cauliflower with a cheese grater to make it similar in texture to rice. It will absorb the flavors from the seasoning that you cook it with.
  • Great as a Meal or Side: Cauliflower fried rice is the perfect weeknight dinner, and a great way to use up any leftover meat or vegetables in your fridge. If you’re serving another type of meal (like Grilled Pork Teriyaki) this also makes a great side!
  • Use Leftovers: This is a great way to enjoy leftovers in your fridge. Shrimp, pork, beef, celery, peppers, carrots…  the list of amazing things you can add doesn’t end! Just chop ‘em up and add them to the pan!

This recipe starts with a base of riced cauliflower. It takes just minutes to make.

How Do You Make Cauliflower Rice?

Cauliflower rice is not technically rice but it has a similar texture and works great as a replacement for rice to cut carbs and calories.

Cauliflower fried rice is made by grating cauliflower into a rice-like consistency. Making cauliflower into rice is simple and easy but can often find shredded cauliflower in the freezer section of your local supermarket, but it is cheaper to make it yourself (plus I prefer the texture of homemade)!

To Rice Cauliflower:

  1. Trim the leaves and stem from a head of cauliflower. Rinse and pat dry.
  2. Using the larger holed side of a grater, shred the cauliflower to achieve a rice-like consistency. (Or use a food processor).
  3. Cook in a touch of olive oil until tender.

A Quick and Easy Meal

Riced cauliflower doesn’t need to be boiled or cooked before it is added to your dish, so this ends up taking a lot less time to make than a traditional fried rice!

Cauliflower Fried Rice keeps very well in the fridge in an air-tight container. It also reheats well! I have had great success with making this for lunches throughout the week!

Here are the full, in-depth instructions to make the perfect cauliflower rice at home!

Cauliflower Fried Rice in bowl topped with chives

Is Cauliflower Fried Rice Good for You?

Cauliflower has become a cooking fad recently, and for good reason!  It is often substituted for a high-carb option in dishes because it is so low carb, and low calorie.

The mild flavor lends itself well to many recipes and it is the perfect lower calorie substitution for rice or potatoes in many dishes including our favorite Cauliflower Mashed Potatoes!

Cauliflower Fried Rice seasoned with ginger and garlic with chicken and veggies in bowl

This dish replaces rice with cauliflower, but doesn’t change the amazing fried rice flavors you know and love.

I love making cauliflower fried rice with chicken when I am entertaining friends, it pairs amazingly with other asian-inspired dishes like these Asian Beef Skewers!

More Low Carb Favorites

Cauliflower Fried "Rice"

All of the flavor of fried rice without the carbs!

  • 1 lb cauliflower (, riced)
  • 1 cup finely diced carrots
  • 1 cup frozen peas
  • 1 tablespoon oil
  • 2 cloves garlic (, minced)
  • 2 teaspoons minced ginger
  • 2 eggs
  • 1 tablespoon milk
  • 2 tablespoons soy sauce
  • 1 green onion (, minced)
  1. Whisk together egg & milk. Pour in a large pan over medium heat. Cook just until set, remove and set aside.
  2. Heat oil in a no stick pan over medium heat. Add in garlic & ginger and cook until fragrant. Add carrots & peas, cook an additional 5 minutes.
  3. Add raw riced cauliflower and continue to cook until cauliflower is slightly softened (about 5-6 minutes). Stir in egg, soy sauce & green onion.
  4. Serve hot.

More Recipes You’ll Love

Mashed Cauliflower PotatoesMashed Cauliflower with butter on top

How to Make Cauliflower Rice

cauliflower rice in skillet

Garlic Parmesan Whole Roasted Cauliflowerroasted cauliflower on plate

Cauliflower fried rice can be made with veggies or with chicken, beef or pork. The perfectly healthy way to enjoy takeout flavors at home! #spendwithpennies #cauliflower #easyrecipe #easyside #healthy
Cauliflower fried rice can be made with veggies or with chicken, beef or pork. The perfectly healthy way to enjoy takeout flavors at home! #spendwithpennies #cauliflower #easyrecipe #easyside #healthy

Cream of Cauliflower Soup (in 30 minutes)

Cream of Cauliflower Soup is a simple 30 minute soup perfect for lunch or a light dinner meal. We serve this creamy soup when company’s coming or just for a Saturday afternoon.

Add in a side of crusty bread for dipping or some 30 Minute Dinner Rolls and a fresh crisp Italian Salad.

Cauliflower is the perfect veggie, it’s versatile and mild in flavor making it perfect for Cauliflower Mashed Potatoes or even for creating a low-carb cauliflower fried rice. It makes a great base for this mild soup recipe and is perfect paired with cream and cheeses if you’d like!

This recipe is relatively healthy and the lack of flour or starches keeps this cream of cauliflower soup keto friendly and low carb!

How to Make Cream of Cauliflower Soup

There really isn’t a lot to creating the perfect cream of cauliflower soup recipe. Simply chop the cauliflower into bite sized pieces, add seasonings and let it simmer until tender. Blend and add a bit of cream.

I sometimes add cheese to this soup, both sharp cheddar and parmesan cheese work well. Remember to add the cheese at the end, once the soup is ready to serve. Cooking cheese over a high temperature can cause it to separate or become grainy. It will melt in if the soup is hot once you remove the soup from the stove.

Cream of cauliflower soup with fresh cauliflower

Blending Cauliflower Soup

Just like Roasted Cauliflower Soup, this cream of cauliflower soup is blended to a smooth consistency. I use a hand blender to make it smooth (and save on washing dishes) but you can also transfer it to a regular blender. If using a regular blender, be sure that the lid isn’t on tight as the steam and cause the blender to burst open.

For more texture remove some of the cauliflower and chop it. Blend the soup to desired consistency and once blended, add the chopped cauliflower back into the soup.

Can You Freeze Cream of Cauliflower Soup

This soup does freeze well. We place it in single serve freezer bags and label. To serve, defrost in the refrigerator overnight and reheat in a saucepan over medium heat until warm.

Ladling Cream of cauliflower soup in a pot

More Creamy Soups You Need in Your Life

Cream of Cauliflower Soup

A silky smooth cauliflower soup for the perfect lunch or starter.

  • 1 small onion (diced)
  • 2 stalks celery
  • 2 tablespoons butter
  • 8 cups fresh cauliflower
  • 3 cups chicken broth
  • 1/2 teaspoon celery seed
  • 1/2 teaspoon dry mustard
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon seasoning salt
  • 3/4 cup heavy cream
  • 1/2 cup fresh parmesan cheese (grated, optional)
  1. Heat butter in a medium saucepan over medium heat. Cook onion and celery until tender (do not brown).

  2. Add cauliflower, broth and seasonings. Simmer uncovered 10-15 minutes stirring occasionally until cauliflower is tender.

  3. Blend using a hand blender until smooth. Add heavy cream and simmer an additional 8-10 minutes or until thickened.

  4. Season with salt & pepper to taste. Stir in parmesan cheese if using.

Note: For a chunky texture, remove 1 cup of cauliflower before blending and coarsely chop.


Oven Baked Buffalo Cauliflower Bites

Oven baked Buffalo Cauliflower is a simple appetizer that is great for parties. We love making this buffalo cauliflower recipe (with a side of Blue Cheese Dressing) and serving it alongside Jalapeno Poppers and other delicious appetizer recipes when we are entertaining!

Who doesn’t love all things buffalo-style? From buffalo chicken dip to buffalo hot wings, roasted buffalo cauliflower is the next big thing and this recipe tastes absolutely delicious!

Oven Baked Buffalo Cauliflower bites with ranch dip

Buffalo Sauce vs Hot Sauce

Buffalo Sauce is not the same as just plain ol’ hot sauce out of the bottle.  When you order buffalo wings in a restaurant, the sauce is generally 2 parts hot sauce to 1 part melted butter (that’s why they taste so darn good)!

Of course you can use a store bought Buffalo Sauce (I love Frank’s RedHot Buffalo Sauce best). It has great flavor (and it doesn’t contain as much fat as a homemade sauce)!

Spicy vs. Mild

You can buy buffalo sauce in a bottle at the supermarket, or make delicious homemade buffalo sauce. If you’re going the store bought route, there are lots of different brands that have their own heat index and flavor profile.

If you have anyone in your group who can’t handle the spice, leave a few aside and season with salt and pepper and dip in a garlic aioli for another yummy variation!

How to Make Buffalo Cauliflower

This recipe is so easy because you only need one bowl and a plastic bag! To make baked buffalo cauliflower:

  1. Prep the cauliflower by cutting it into bite sized pieces and removing any leaves.
  2. Mix the coating ingredients together and toss the cauliflower in a plastic bag to coat the pieces.
  3. Bake the cauliflower bites for 15 minutes. Take them out, toss with buffalo sauce, and bake for an additional 5 minutes.

Fried buffalo cauliflower bites are always a favorite when we go out to eat, but baking them at home is SO much healthier. Any dressing will do, but the best buffalo cauliflower dip is some tangy blue cheese dressing or ranch, because, who doesn’t love dipping, right?

A pile of baked buffalo cauliflower bites with a bite taken out of one.

Can You Use Frozen Cauliflower to Make Buffalo Cauliflower? You sure can! Even easier than fresh cauliflower because it will be pre-cut and perfectly portioned! Be sure the frozen cauliflower is thawed all the way before the batter process so that it heats evenly through and drain well, dab any liquid with paper towels.

What to Eat with Buffalo Cauliflower?

What can’t you eat with buffalo cauliflower bites? Just like chicken wings, buffalo cauliflower bites call for sides of celery and carrots. But, why stop there? Why not make an amazing buffalo cauliflower salad with ranch dressing?

It’s also great as a buffalo cauliflower wrap or a juicy sandwich on a hoagie roll with lettuce and some dressing?  Dip your buffalo cauliflower bits into some dressing and keep your fingers clean at the same time!

More Buffalo Snacks You Need

Buffalo Cauliflower

If you’re looking to serve a snack big on flavor this is one of my favorites! I do love Buffalo Wings, but I think I love this cauliflower even more (and these are much healthier)!

  • 1 cup milk
  • 1 cup flour
  • 1 teaspoon garlic powder
  • pepper to taste
  • 1 tablespoon olive oil
  • 1 head of cauliflower
  • 2/3 cup Panko bread crumbs
  • 2/3 cup buffalo sauce ((see note below))
  1. Preheat oven to 450 degrees F.

  2. Cut cauliflower into bite sized pieces discarding the core.
  3. Combine milk, flour, garlic powder, pepper and olive oil in a large bowl. Place batter and cauliflower in a large Ziploc bag and toss until cauliflower is coated.
  4. Pour cauliflower into a large strainer letting any excess batter drip off. Sprinkle with Panko breadcrumbs and gently toss.
  5. Place on a foil lined pan and bake 15 minutes. Remove from the oven and gently toss with buffalo sauce. You want the cauliflower coated but not soaked.
  6. Place back on the pan and bake an additional 5-10 minutes or until cauliflower is tender crisp.
  7. Serve with ranch or blue cheese dressing.

Note: You can purchase store bought buffalo sauce or mix 1/3 cup melted butter with 2/3 cup hot sauce (such as Frank’s Red Hot). Whisk until combined.

Nutritional information provided is an estimate and will vary based on cooking methods and brands of ingredients used.

Oven Baked Buffalo Cauliflower bites are a crowd pleaser!! Tender morsels of cauliflower baked in a crispy crust and then loaded with buffalo sauce! If you like wings, you love this leaner tastier snack!
These easy homemade buffalo cauliflower bites are simple, delicious, and great for parties. We love making this healthy recipe when we are entertaining! #spendwithpennies #buffalo #cauliflower #buffalocauliflower #bakedbuffalocauliflower #bakedcauliflower
These easy homemade buffalo cauliflower bites are simple, delicious, and great for parties. We love making this healthy recipe when we are entertaining! #spendwithpennies #buffalo #cauliflower #buffalocauliflower #bakedbuffalocauliflower #bakedcauliflower

Easy Roasted Cauliflower Soup

Finished Healthy Roasted Cauliflower Soup in green bowl with spoon

Creamy Roasted Cauliflower Soup is easy to make, infused with flavor and just happens to be healthy!  This soup reheats beautifully so it makes the perfect lunch throughout the week or ideal make ahead dinner.

We serve this easy cauliflower soup recipe with 30 Minute Dinner Rolls and sometimes add crumbled bacon on top!

Close up of Roasted Cauliflower Soup in green bowl with spoon

Cauliflower Soup

Until recently, broccoli has been my floret vegetable of choice from simple Roasted Broccoli, to Broccoli Cheese Soup, to Broccoli Rice Casserole, to  Baked Garlic Butter Salmon & Broccoli.  It wasn’t until recently that I fell in love with cauliflower – roasted cauliflower, that is.  Roasting the cauliflower transforms the plain, rather bland vegetable into a nutty, buttery flavored delight with caramelized edges.

A Versatile Vegetable

That being said, roasted cauliflower still needs some added oomph.  It is virtually a blank canvas for whatever flavorings you are in the mood for.  I’ve paired our Creamy Cauliflower Soup with salt, pepper, thyme, nutmeg and a pinch of cayenne but feel free to get as creative as you would like!

Roasted Cauliflower Soup in green bowl with fresh parsley

How Do You Make Creamy Cauliflower Soup

First, we toss our cauliflower and 4 whole garlic cloves in olive oil, salt and pepper then roast at 450 degrees F.   We peel the garlic cloves but leave them whole so they can cook in the same amount of time as the cauliflower.

The trick to roasting cauliflower is to make sure it is spread out in an even layer (on a greased baking sheet) so the florets roast and don’t steam.  The other important key is to wait until the cauliflower turns golden on the edges which usually takes 30-35 minutes.  Just think color = flavor.

Once the cauliflower is roasted,  I like to reserve 1 cup cauliflower that I chop up to garnish my soup, but that is completely personal preference.

Rich Creamy Flavor

Next, melt some butter in a large soup pan or Dutch oven and sprinkle in flour, then cook for 2 minutes to get rid of the raw flour smell.  Reduce heat to low and slowly whisk in some chicken broth and seasonings.   Add the roasted cauliflower and garlic and simmer for 5 minutes or so until thickened.

Finally, you can either use an immersion blender to creamify the Roasted Cauliflower Soup or puree in your blender, taking care to let steam escape or it will explode (I leave a corner open and cover with a paper towel).

Spoonful of Healthy Cauliflower Soup in a green bowl

For a thinner soup, stir in additional chicken broth or milk to reach desired consistency.

What Spices Go Well with Roasted Cauliflower Soup?

From here you are probably going to want add seasonings to taste.

I personally like additional salt, pepper and a nice dose of cayenne pepper.  And then dig into luscious, healthy, guilt free Roasted Cauliflower Soup!

More Soups You’ll Love


Creamy Roasted Cauliflower Soup that is easy make, infused with flavor and just happens to be healthy! This soup reheats beautifully so it makes the perfect lunch throughout the week or ideal make ahead dinner.

  • 1 large head cauliflower (approx. 6 cups)
  • 4 garlic cloves (peeled)
  • 3 tablespoons olive oil
  • 1 teaspoon salt
  • 1/2 teaspoon ground black pepper
  • 2 tablespoons butter
  • 2 tablespoons all-purpose flour
  • 4 cups low sodium chicken broth
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon dried thyme
  • 1/4 teaspoon ground nutmeg
  • 1/4 teaspoon cayenne pepper (optional)
  1. Preheat oven to 450 degrees F. Line a baking tray with foil and lightly spray with nonstick cooking spray.
  2. Add cauliflower and whole garlic cloves to baking tray. Drizzle evenly with oil, salt and pepper. Toss until evenly coated, then spread out into a single layer.
  3. Roast at 450 degrees F for 30-35 minutes, until golden brown and tender. Stir cauliflower once half way through cooking then spread back into an even layer.
  4. Melt the butter in a Dutch oven or soup pot over medium heat. Sprinkle in flour and cook for 2 minutes. Reduce heat to low and slowly whisk in chicken broth, onion powder, thyme, nutmeg and cayenne pepper. Add cauliflower and garlic and bring to a boil, whisking constantly, then reduce to a simmer for 5 minutes or until thickened.
  5. Puree with an immersion blender or working in batches, puree in blender, taking care to let smoke escape or it will explode (I leave a corner open and cover with a paper towel).
  6. Pour creamy blender contents back into pot. Season with salt and pepper to taste. For a thinner soup, stir in additional chicken broth or milk to reach desired consistency.

More Recipes You’ll Love

Slow Cooker Potato Soup

 A spoonful of Skinny Slow Cooker Potato Soup in a bowl

Cheesy Broccoli Cauliflower Casserole (No condensed soup)

Cheesy Broccoli Cauliflower Casserole being dished up with a wooden spoon

Thai Yellow Curry with Chicken, Cauliflower and Potatoes

A blue pot with Yellow Curry Coconut Chicken with Potatoes, Cauliflower and Peas

Creamy Roasted Cauliflower Soup is easy to make, infused with flavor and just happens to be healthy!  This soup reheats beautifully so it makes the perfect lunch throughout the week or ideal make ahead dinner. #spendwithpennies #cauliflower #creamsoup #soup #roastedveggies #weeknightmeal #quickrecipe #easyrecipe #easysouprecipe
Creamy Roasted Cauliflower Soup is easy to make, infused with flavor and just happens to be healthy!  This soup reheats beautifully so it makes the perfect lunch throughout the week or ideal make ahead dinner. #spendwithpennies #cauliflower #creamsoup #soup #roastedveggies #weeknightmeal #quickrecipe #easyrecipe #easysouprecipe

Low Carb Faux-tatoes

mashed cauliflower in a large serving bowl with garnish on top

Cauliflower Mashed “Potatoes”.  This mashed cauliflower recipe is a deliciously satisfying side, low in carbs and big on flavor! The perfect way to enjoy cauliflower and a delicious substitute for mashed potatoes!

cauliflower mashed potatoes with butter on top in large serving bowl

A Healthier Alternative to Mashed Potatoes

We eat a lot of veggies in our house and I pretty much love all of them.

Our favorites are spaghetti squash and of course broccoli & cauliflower!  Broccoli & cauliflower are amazing as a side dish casserole, in soups or roasted, in fact I can’t think of a single way I don’t love cauliflower. This recipe is definitely one of my favorites!

While they’re clearly not potatoes, there’s a reason people often refer to them as fauxtatoes! These “mashed cauliflower potatoes” can easily take place of mashed potatoes to serve with almost any dish!  I love them with gravy or even just on their own.

The texture is similar to a mashed potato but much less starchy and they do have a very mild cauliflower flavor (obviously).  They’re naturally low carb and they’re rich and creamy.

Close up on cauliflower mashed potatoes on silver spoon

How to Make Cauliflower Mashed Potatoes

We love to cook cauliflower like mashed potatoes! To make sure your mashed cauliflower turns out perfectly, you’ll want to remove as much water as possible before mashing them.

I cook and drain the cauliflower, slightly cool and then put it in a small mesh strainer in small batches.  I press the cauliflower in the mesh strainer removing as much water as I can.  Another option (if you don’t have a small mesh strainer) is to squeeze it with paper towels, again removing moisture.  I don’t add cream or milk to this recipe, cauliflower has less starch than potatoes so removing liquid (instead of adding it) gives a better texture.

I puree the cauliflower either in my food processor or with a hand blender until smooth.  If you prefer a less smooth mash, you can certainly use a potato masher.

Profile View of Mashed Cauliflower Potatoes in Bowl Next to Cauliflower Stalks

Mashed Cauliflower Toppings & Mix-ins

Depending on what I am serving this with, I sometimes add in a handful of cheddar cheese or parmesan.  This recipe is very versatile, so feel free to mix in your favorite add-ins… bacon bits, cheese, green onions!  You can even add in a potato if you’d like a slightly starchier texture.

Carbs and Calories

According to MyFitnessPal, a large head of cauliflower has only 146 calories (for the whole thing) 29g carbs, and 12g fiber (only 17 net carbs for a whole head). Not bad right?

For this recipe, 1 head makes 4 servings (about 3/4 cup each). Even after the bit of cream cheese/sour cream this dish is much lower in carbs/calories than a plate of regular mashed potatoes and a super tasty side!

More Healthy Veggie Recipes

Mashed Cauliflower "Potatoes"

Mashed Cauliflower “Potatoes”. This mashed cauliflower recipe is a deliciously satisfying side, low in carbs and big on flavor! The perfect way to enjoy cauliflower and a delicious substitute for mashed potatoes!

Follow Spend With Pennies on Pinterest for more great recipes!

  • 1 head cauliflower ((about 2.5-3lbs))
  • 2 oz cream cheese
  • 1/4 cup sour cream
  • 1/2 teaspoon onion powder
  • 1/8 teaspoon garlic powder
  • salt & pepper to taste


  • Chives and butter for topping
  1. Wash cauliflower and boil until very soft, about 15 minutes.
  2. Drain well. Place cauliflower in a mesh strainer and press to squeeze out as much liquid as possible. (Or squeeze with paper towels).
  3. Using a food processor (or immersion hand blender) puree until smooth. Add in cream cheese, sour cream and seasonings. Blend until smooth.
  4. Place back into the pot and heat on the stove on medium low until heated through.

Nutritional information does not include optional ingredients

Mashed Cauliflower
Mashed Cauliflower