Gimme Some Oven

Creamy Cauliflower Soup

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This Creamy Cauliflower Soup recipe is comfort food you can feel GOOD about. It's made with healthier ingredients, it's quick and easy to make, and it is so comforting and tasty. | (Vegan | Gluten-Free)

This post is sponsored by McCormick, maker of my favorite organic vegetable stock.

Ok, I’m about seventeen years late to the party. But guys, I just started watching Gilmore Girls, and I think I finally understand why everyone is freaking out about the new episodes that are about to be released.

It is such a delightful show!

I seriously don’t know how I missed out on it in my college years. Seems like it would have fit right into our dorm rooms that were playing back-to-back Friends and Dawson’s Creek and TLC shows 24/7. (Actually, TLC dominated my college campus. In between classes, I watched a ridiculous number of babies being born and weddings taking place on all of the “Story” shows, plus probably every episode of Trading Spaces that ever aired. Like, whoa. ?)  Somehow in there, though, we clearly missed getting to hang with Lorelai and Rory. But hey, seventeen years later, turns out they are still totally delightful company, especially while I’m testing recipes all day in the kitchen. And rumor has it that some of my favorite characters from other shows (ahem, Cary from The Good Wife and the one-and-only Don Draper) make appearances on this one too, so it sounds like there’s plenty to look forward to.

Are any of you serious Gilmore Girls fans? On a scale of 1-10, how excited would you say you are about the new season? ?

Well, if you happen to be settling in for another GG this season and are looking for a good bowl of comfort food to cozy up with while you watch, this Creamy Cauliflower Soup is one that you can enjoy and feel good about eating. It uses an entire head of cauliflower, it’s ultra-creamy (although made without heavy cream), and even if you don’t happen to be a huge cauliflower fan (like, ahem, Yours Truly), it’s still totally delicious. So join the cauliflower party, and let’s make some!

This Creamy Cauliflower Soup recipe is comfort food you can feel GOOD about. It's made with healthier ingredients, it's quick and easy to make, and it is so comforting and tasty. | (Vegan | Gluten-Free)

Yes, as I mentioned, the rockstar of this recipe is a big ol’ head of fresh cauliflower. And get ready, because we’re going to use all of it (well, except the leaves). The florets and the stem are both going to be slow-simmered in this soup until they are nice and tender and delicious, and ready to be pureed with the rest of this garlicky broth.

Creamy Cauliflower Soup Recipe 11

But speaking of broths, the other rockstar of this recipe is my favorite veggie stock — this Kitchen Basics Organic Vegetable Stock. I’m a big fan of it because it’s — yes — organic, which I think is especially important when it’s made with so many thin-skinned veggies (that can soak up pesticides more easily). But I’m also a big fan of it because it’s freaking delicious and SO flavorful. Since this soup only calls for a few ingredients, it’s definitely worth investing in a really good veggie stock to help season the soup. And I really do love this one, and am happy that they’re sponsoring this recipe.

This Creamy Cauliflower Soup recipe is comfort food you can feel GOOD about. It's made with healthier ingredients, it's quick and easy to make, and it is so comforting and tasty. | (Vegan | Gluten-Free)

So anyway, saute some garlic and onion, and then add in your cauliflower and veggie stock and thyme sprigs and let everything simmer until the cauli is nice and tender. Then use an immersion blender (pictured above) to puree the soup until it’s smooth, OR transfer the soup to a traditional blender in batches and puree until it’s smooth. Then stir in some milk and Parmesan (which you can leave out, if you eat vegan or dairy-free), season with salt and pepper, and…

Creamy Cauliflower Soup Recipe 10

…voila! This velvety, creamy, rich and oh-so-delicious soup will be ready to serve.

This Creamy Cauliflower Soup recipe is comfort food you can feel GOOD about. It's made with healthier ingredients, it's quick and easy to make, and it is so comforting and tasty. | (Vegan | Gluten-Free)

I served mine the first night with a bit of extra sautéed cauliflower and thyme leaves sprinkled on top. (See instructions below.)

This Creamy Cauliflower Soup recipe is comfort food you can feel GOOD about. It's made with healthier ingredients, it's quick and easy to make, and it is so comforting and tasty. | (Vegan | Gluten-Free)

And then for something different with the leftovers, I added on some garlicky roasted chickpeas on top, and actually loved the extra crunch and flavor they provided. So fun and so good! And bonus — it’s naturally gluten-free, and can also be vegan (if you leave out the cheese/butter).

However you serve this one, I think you’re really going to love it. Enjoy, friends!

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Creamy Cauliflower Soup

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 4.4 from 30 reviews
  • Prep Time: 10 minutes
  • Cook Time: 25 minutes
  • Total Time: 35 minutes
  • Yield: 6 -8 servings 1x


This Creamy Cauliflower Soup recipe is easy to make, and made with delicious and healthier ingredients that you can feel good about!


  • 1 head of cauliflower
  • 2 tablespoons olive oil
  • 1 medium white onion, peeled and diced
  • 5 cloves garlic, peeled and minced
  • 3 cups Kitchen Basics Organic Vegetable Stock
  • 2 sprigs fresh thyme
  • 3 cups milk (I used 2%, but any kind of milk will do)
  • 1/2 cup freshly-grated Parmesan cheese
  • Kosher salt and freshly-craked black pepper
  • optional garnishes: sauteed cauliflower florets (*see instructions below), roasted chickpeas, fresh thyme leaves, extra Parmesan, and/or extra black pepper


  1. Begin by prepping your cauliflower.  Remove and discard the outer leaves and trim off the stem.  Quarter the cauliflower by using a knife to slice it down the middle of the stem, separating it into four sections.  Separate the core from the florets.  Roughly chop the florets, and then thinly slice the core.  Set aside.  (Also, if you’d like to garnish the soup with a bit of sautéed cauliflower, set aside 1 cup of florets for later use.  See instructions below.)
  2. Heat oil in a large stockpot over medium-high heat.  Add the onion and sauté for 5 minutes, until soft and translucent, stirring occasionally.  Stir in the garlic and continue to sauté for 1-2 more minutes, until fragrant.
  3. Add in the chopped cauliflower, vegetable stock, and thyme, and stir to combine.  Continue cooking until the mixture reaches a simmer.  Then reduce heat to medium-low, cover, and continue simmering for about 20-25 minutes, or until the cauliflower is tender.  Remove the thyme sprigs.
  4. Using either an immersion blender, or transferring the soup in batches to a traditional blender (be careful not to fill it very full when working with hot soups), puree the soup until smooth.
  5. Stir in the milk and Parmesan, and season the soup to taste with salt and black pepper.
  6. Serve immediately, topped with your desired garnishes if desired.


If you would like to garnish the soup with sauteed cauliflower, heat 1 tablespoon of butter (or oil) in a medium saute pan over medium-high heat.  Add the cauliflower florets and sauté for 3-4 minutes, or until the are tender and slightly golden on the outside.

This recipe has been sponsored by McCormick, maker of the delicious Kitchen Basics Organic Vegetable Stock that I used in this recipe. Thanks for continuing to support the brands who help make this site possible!

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94 comments on “Creamy Cauliflower Soup”

  1. HUGE Gilmore Girls Fan! Just finished re-watching the entire series :) New Season – excited scale of 100! Have you seen the trailer? It is great! Team Logan! (Cary from The Good Wife). Get watching!!

  2. i don’t like cauloflower, but this recipe convinces me

  3. I am so excited for the new Gilmore Girls episodes! I was a huge while the show was running and it still remains my go to show when I am sick or in a bad mood! :)

  4. Love that you topped this soup with roasted chickpeas. The perfect crunch!

  5. What do you suggest we add if we are removing the parm and milk because of dairy issues? 

    • Hi Ashley! If you’re trying to avoid dairy, you could use a vegan cheese in place of the parm (or some nutritional yeast), and you could either use lactose-free milk, or an unflavored soy/almond/cashew/hemp/rice milk. We hope this helps!

  6. I just started watching Gilmore Girls, too! I’m so glad there are so many seasons! :D

    PS I’m going to make this soup immediately.

  7. I would love to cozy up on the couch with a big bowl of this creamy cauliflower soup! Perfect comfort food!

  8. This looks delicious! I’ve tried a few recipes, but haven’t found one that I’d make again. Can’t wait to give this one a try! :-)

  9. I love Gilmore girls! It still remains my favorite show to watch when I’m at home relaxing or home sick. I love your recipes too, I’ve just started cooking since I got married this past year. Your recipes are easy to follow, delicious and healthy too! Even though I’m somewhat of a beginner I find that the recipes always turn out well. I especially appreciate the gluten free and vegan substitute options :)

    • Thanks for your sweet words, Chantelle! We’re glad you enjoy the blog, and we hope you enjoy the soup! :)

  10. This looks delicious. I have been on such a craze looking at soup recipes. Never tried one using cauliflowers. Just a quick qn, what would be a good substitute for parmesan cheese if I can’t take dairy?


    • Thank you, Gem — we hope you enjoy this! You could try a non-dairy cheese, or you could try nutritional yeast. We hope this helps! :)

  11. I started watching Gilmore Girls this fall since I also missed it years ago and knowing the revival was coming out. I am fully obsessed and can’t stop binge watching!! 

  12. I love cauliflower. It’s one of my favorite veggies, so this soup is right up my alley :)

  13. Hi Ali! Can this be made dairy-free? What “milk” (almond, coconut, soy) do you recommend?


    • Hi Julie! We haven’t experimented with a non-dairy version of this, but you we would try plain, unsweetened almond milk, and you could try a non-dairy cheese or nutritional yeast in place of the Parmesan. We hope this helps!

    • Hello! Do you think this recipe could be done in a crock pot?

  14. Like you, I was a late arriver to Gilmore Girls- just watched the entire series on DVD last year! It instantly became one of my favorite shows and I can’t wait for the new episodes. Cauliflower soup is also awesome, thanks for the recipe!

  15. My Hubby came home with a 10 lb head of cauliflower, boy that was beautiful! I’ll have to try your recipe. I did make a “french style one but this sounds really yummy. Thanks

    • Awesome, we hope you can give this a try! And wow, a 10 lb cauliflower — that’s impressive!

  16. Mmmmm! Just made this for lunch with a little pink Himalayan salt!!! Yummmmmmy! Thanks for the quick/easy tasty recipe! Perfect for the cozy rainy day! 

  17. Silly question–but my blender actually just broke :( do you think this would be good if left chunky?

    Thank you!!

  18. I would just like to note that where to add milk is not noted in the recipe. I added it with the stock. Great recipe!

    • Hi Taylor! It actually says to stir in the milk in step 5 of the instructions, but where you added it is fine. We’re glad you enjoyed it!

  19. Hi Ali!!!

    This soup was AMAZING!!! Absolutely a 5-star keeper! We needed to get veggies like cauliflower into our family but use the words “veggie” and “healthy” all in the same sentence, and you get that “face” which drives me nuts. Plus add food allergies and such, and it gets to be a challenge. 

    So I started a couple of things: I have a sign in the kitchen that says “Dinner Options: Take it or leave it”. Then I’ started making meals, without asking for input or opinons. This soup was a  “white stuff” mystery, but as the sign says…………

    BIngo!! The look on everyone’s faces was dee-vine!! A total hit with everyone, and a real keeper. I had to use almond milk in place of regular milk, but you wouldn’t have noticed any difference, because it still came out thick and creamy, and the Parm cheese added that extra kick of flavor. 

    Thank you so very much for such a wonderful addition to our kitchen! 

    • Thank you for your sweet comment, Toni — we’re so happy you and your family loved this! Also, we love your sign idea, that’s too great! :)

  20. Wow – this couldn’t be easier or quicker, and it was super delicious. I happened to have some roasted garlic to use up, so I swapped that out for the raw garlic. I also ended up using 4 cups of broth and 2 cups of milk. It was plenty creamy – so much so we skipped the cheese.

    I too only recently discovered Gilmore Girls… and spent the holidays blowing through all 7 seasons. Eek. Back to the real world….

    • Thank you for sharing, Molly — we’re so glad you enjoyed this, and we bet that roasted garlic was incredible (great idea)! :)

  21. Hi

    Can I make either this soup or your butternut squash soup the day before? I noticed the recipes says to serve immediately but I want to save time and make ahead of time. Should I not add the milk products in each of these
    two recipes before hand?
    Thank you

    • Oh no, you can definitely make both of these soups before (the serve immediately just means they’re best enjoyed hot). :) With the butternut squash soup, since it’s a slow cooker recipe (and since dairy doesn’t hold up too well if added too early on in the slow cooker), we’d still advise you to use the coconut milk in that one (you barely taste it, if the flavor is a concern). We hope this helps and that you enjoy both of the soups!

  22. I made this tonight for the first time and followed the recipe exactly. I was disappointed because it tasted like a glass of warm milk with a hint of cauliflower. Major lack of flavor. We love veggie soups and would love to be able to find some flavorful but healthy soup recipes. We’ve had a lot of them in restaurants but still having a hard time finding some to cook at home that compare. 

    • We’re sorry to hear you didn’t care for this, Erica — we’re not sure what could have gone wrong.

  23. Just made this and it tastes delicious on a winter day :) topped with salt, cracked pepper, and buttery toasted turkish bread <3

    • Thanks, Sera, we’re happy you enjoyed it!

    • I simmered the cauliflower 15 min instead of 20 it retained the Cali taste., better. Also at the start fried the cauliflower for 3 minutes once the onions were also most done. Also I added red pepper/garlic spice and powdered garlic as I was out of fresh garlic. And I added 1/3 cup of Jalapeño cheddar .

  24. Do you happen to have the nutritional information for this glorious soup?

    • Hi Sandra! We’re sorry but we are unsure of the nutrition facts/amount of calories in this recipe. We currently are not publishing nutrition facts on the site, as the nutrition calculators available are not 100% accurate, and we never want to publish anything that might be misleading. However, a lot of our readers love the My Fitness Pal nutrition calculator, so feel free to try that for an estimate. We hope that helps!

  25. We had this today for lunch. I had a bag of cauliflower snow (rice) that needed to be used up. But instead of 3 cups of broth, i used 2 cup. Pluse instead of 3 cups of milk I used 1 cup of cream and 2 cups of 3% milk. We like it extra creamy. As a garnish my hubby required cooked cubed bacon. It was great. Thanks

  26. Hi, I see lots of non-dairy comments below. I made this with soy milk (I find it thicker then the other milks ) and it worked really well. Delicious recipe, thankyou.

  27. This recipe is my new “go to” cauliflower soup…so easy, hearty and so delicious. Thank you.

  28. I tried this turned out perfect I added some spicy cheddar cheese. Gave it a kick. Also uses prepared snowflake cauliflower which made it easier to prepare.
    Thank-you for posting!

  29. I made this soup. I tasted great but was not as thick as I expected. Maybe I didn’t use enough cauliflower.

  30. Soup is great, but can’t find a recipe for the garlic roasted chickpeas. Could you share? Thanks

  31. Best ever cauliflower soup I’ve ever made. I added celery with the onions, 2 chopped carrots with the cauliflower and at the end I added spinach as I had to use it up….yummy.

  32. Holy Cow! I thought my cauliflower soup was good. This blows it away. It is so delicious that I promised some to my neighbor and wish I would have kept my mouth shut lol. I didn’t use as much milk as the recipe states, I guess it goes by the size of the cauliflower. I added a can of Campbell’s Cream of Potato Soup. It is so easy to make and so worth it. Thanks for sharing.

  33. Can I make this the night before and eat it the next day? Will it be as good?

  34. Looks so yummmmmy! I will make it probably tomorrow or soon. Thank-you for posting.

  35. I left out the parmesan cheese and used cashew milk! Delicious!!

  36. Turned out great even when I omitted the milk and Parmesan!

  37. Really good. My whole family loved it. I used only one cup of regular whole milk and added a pinch of onion powder and garlic powder.

  38. Really easy and yummy. I had a big cauliflower so added some extra water to make sure it all cooked. Added extra parmesan too. Very tasty

  39. The chickpeas are a must and shouldn’t be optional, they really completed the meal. this was the most simple meal to make but so delicious. 10/10 WIN.

    • I made this and the texture and thickness is everything I want in a soup, I wish I had some more flavor, any ideas ?

  40. Great!

  41. Super easy. Super good. I used half the milk, nice and creamy. Thanks for sharing

  42. Definitely need to add the thyme – I used a tsp of dried, and it elevated the flavour a bunch! I found a recipe for garlic roasted chickpeas and did the cauliflower with it. Tasty!

  43. Good:)

  44. Good simple recipe. I roasted the cauliflower to slightly brown it but the rest I followed as written. Thanks

  45. I made this soup exactly and it came out very liquidity. It’s more like a milky broth. Can I do anything to “thicken” it up a bit?

  46. My soup came out watery. I used 2 cauliflower heads so I doubled everything else. But maybe I shouldn’t have doubled the water?? I didn’t even put in any milk because it was already too thin.

  47. Sounds delicious… what is the calorie count, carbs etc.
    As a diabetic I like to see nutritional info. In recipes
    For sure I will give it a try.?

  48. Cooked the Cauliflower Soup Recipe. Thank you?❣?