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    Home » Recipes » Soups

    Healthy & Creamy Cauliflower Soup | NO Cream!

    Modified: May 14, 2025 · Published: Jun 8, 2020 by Lucy · This post may contain affiliate links · 48 Comments

    Jump to Recipe
    A bowl of creamy white soup with bacon and parmesan.

    The ultimate healthy and creamy cauliflower soup... that's made with absolutely NO cream at all! Low fat, low calorie, low carb and totally delicious!

    A bowl of creamy white soup with bacon and parmesan.

    I love a creamy soup as much as anyone... but I love a healthier and lighter 'cheats' creamy soup even more! Forget about calorie-laden soups, this cauliflower soup is absolutely delicious - and has just 85 calories per serve.

    Just like my healthy creamy chicken and vegetable soup, this lightened up cauliflower soup is always a hit (especially on a chilly winters day!).

    Pieces of crispy bacon on top of a bowl of cauliflower soup with parmesan cheese.

    Creamy Cauliflower Soup (NO Cream!)

    Here is the perfect cauliflower soup recipe for all of us who LOVE  creamy soups, but don't want to actually use cream! Seriously, this tastes so creamy you would swear it has cream in it. But I promise it doesn't.

    As you probably know, cauliflower is one of those awesome little vegetables that turns beautifully creamy when you cook it and then blend it up.

    Bacon pieces on top of a bowl filled with creamy white soup.

    What You Need:

    The best thing about this cauliflower soup is that you need hardly any ingredients at all AND it will be ready in no time (making it perfect for a midweek dinner or a lazy weekend lunch). To make this soup, you'll need:

    • cauliflower - I use 1 large cauliflower that weighs approximately 1 kg
    • vegetable stock liquid - you can use store-bought vegetable stock liquid or make your own by adding 1 teaspoon of vegetable stock powder to every 1 cup of water (I like to use the Vegeta brand as I think it has the best flavour)
    • salt and pepper, to taste
    • butter - either salted or unsalted butter is fine
    • parmesan cheese - use finely grated parmesan cheese or grate your own
    • crispy bacon - optional (but highly recommended!). For the crispiest bacon, use streaky bacon chopped into small pieces.

    This is the easiest, yummiest and creamiest (but not actually 'creamy') soup that will keep you nice and toasty warm this winter!

    Cauliflower, salt, pepper, butter, vegetable stock and parmesan cheese on a marble background.

    Low Fat, Low Calorie & Low Carb Soup

    If you're after a healthy soup recipe that's low fat, low calorie and low carb... but still PACKED with flavour, this creamy cauliflower soup is just the thing!

    Each serve of this soup (without the optional bacon) has just:

    • 85 calories
    • 8g carbs
    • 4g fat

     

    Stove-Top Or Thermomix Cooking Options

    You can make my creamy cauliflower soup on the stove-top or in a Thermomix.... both are super quick and easy! 

    If you're using a stove-top, you'll also need a stick blender or a food processor to puree the cauliflower once it's soft.

    However, if you're using a Thermomix, you can cook and blend the cauliflower in the one bowl.

    Simmer the cauliflower, vegetable stock and salt/pepper until very soft. 

    Salt, pepper, cauliflower florets and vegetable stock in a pot.

    Cooked cauliflower florets and vegetable stock in a pot.

    Add the butter and blend to puree until smooth and creamy.

    Pureed cauliflower in a stainless pot.

    Add half of the parmesan cheese and mix through.

    Parmesan cheese on top of a pot of pureed cauliflower.

    Serve with crispy bacon and extra parmesan cheese (optional).

    A spoon in a bowl of creamy soup with bacon.

    Tips For Making Cauliflower Soup

    • chop your cauliflower into small florets as they'll cook quicker than larger florets.
    • cook the cauliflower until it's super soft - to the point where it easily breaks apart when touched with a fork.
    • use a hand-held blender to blend the soup in the pot. Alternatively, allow the soup to cool and then blend in batches in a food processor or blender (make sure that it's cooled first).
    • use a good quality vegetable stock (I like the brand Vegeta)
    • you can buy finely grated parmesan cheese or grate your own. 
    • I recommend using chopped streaky bacon for the crispiest result! You can cook the bacon in a frying pan or in the oven.
    • Thermomix specific tips: When adding the cauliflower and stock liquid to the Thermomix bowl, do not go past the max fill line. Very slowly increase the speed when pureeing the soup. If the machine starts to shake, turn the speed down and very slowly increase.
    • Storing & Freezing - this soup can be stored in an airtight container in the fridge for up to 2 days. Alternatively, it can be frozen for up to 3 months.

    More Healthy Winter Soup Recipes

    Still looking for more soup inspiration? Browse our collection of delicious and healthy soup recipes… from chicken noodle soup to Thai pumpkin soup, creamy zucchini soup to tomato soup and more!

    Click here to check out my favourite healthy soup recipes. 

    A collage of healthy homemade winter soup recipes.

    WANT EVEN MORE DELICIOUS RECIPES? Subscribe to my newsletter or follow along on Facebook or Instagram. And if you love baking, then please come and join my Facebook cooking club group or subscribe to my YouTube channel. 

    A bowl of creamy white soup with bacon and parmesan.

    Healthy & Creamy Cauliflower Soup | NO cream!

    The ultimate healthy and creamy cauliflower soup... that's made with absolutely NO cream at all! Low fat, low calorie, low carb and totally delicious!
    5 from 23 votes
    Print Pin Rate
    Course: Dinner
    Cuisine: American, Australian recipe
    Prep Time: 10 minutes minutes
    Cook Time: 25 minutes minutes
    Total Time: 35 minutes minutes
    Servings: 6 serves
    Calories: 85kcal
    Author: Lucy - Bake Play Smile

    Ingredients

    • 1 litre (1000g) vegetable stock liquid
    • 1 kg cauliflower cut into small florets (approx 1 large cauliflower)
    • sea salt and pepper to season
    • 20 g butter
    • 150 g bacon optional, cut into small pieces
    • 60 g parmesan cheese finely grated
    Metric - US Customary
    Prevent your screen from going dark

    Instructions

    Conventional Method

    • Place the chopped cauliflower and vegetable stock into a large pot. Season with salt and pepper.
    • Boil for 25 minutes or until the cauliflower is very soft.
    • Meanwhile, cook the bacon until crispy in a frying pan on the stove-top, or alternatively, place the bacon pieces onto a baking tray and cook in an oven preheated to 190 degrees celsius (about 15-20 minutes).
    • Remove the cauliflower pot from the stovetop and allow to cool slightly.
    • Add the butter and then use a stick blender to puree the soup until smooth and creamy.
    • Add half of the parmesan cheese and blend through.
    • Optional: serve the soup with the crispy bacon pieces and the remaining parmesan cheese.
      Thermomix: For the Thermomix recipe, click the link in the notes section below.

    Notes

    RECIPE NOTES & TIPS
    Thermomix Recipe: Click here for my Thermomix Cauliflower Soup recipe.
    Chop your cauliflower into small florets as they'll cook quicker than larger florets.
    Cook the cauliflower until it's super soft - to the point where it easily breaks apart when touched with a fork. 
    Use a hand-held blender to blend the soup in the pot. Alternatively, allow the soup to cool and then blend in batches in a food processor or blender (make sure that it's cooled first). 
    Use a good quality vegetable stock (I like the brand Vegeta)
    You can buy finely grated parmesan cheese or grate your own. 
    I recommend using chopped streaky bacon for the crispiest result! You can cook the bacon in a frying pan or in the oven. 
    Thermomix specific tips: When adding the cauliflower and stock liquid to the Thermomix bowl, do not go past the max fill line. Very slowly increase the speed when pureeing the soup. If the machine starts to shake, turn the speed down and very slowly increase. 
    Storing & Freezing - this soup can be stored in an airtight container in the fridge for up to 2 days. Alternatively, it can be frozen for up to 3 months. 

    Nutrition

    Calories: 85kcal | Carbohydrates: 8g | Protein: 5g | Fat: 4g | Saturated Fat: 3g | Cholesterol: 11mg | Sodium: 155mg | Potassium: 498mg | Fiber: 3g | Sugar: 3g | Vitamin A: 122IU | Vitamin C: 80mg | Calcium: 96mg | Iron: 1mg
    Did you try this recipe?Mention @BakePlaySmileBlog or tag #BakePlaySmile!

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    Comments

    1. Misha says

      February 17, 2025 at 12:54 am

      5 stars
      Delicious! I added some grated nutmeg to enhance the flavor. Thanks for the recipe

      Reply
    2. Janet says

      September 05, 2022 at 10:33 am

      5 stars
      My husband “hates cauliflower soup”
      Well after tasting this he brought home another cauliflower to make it again!!
      Very easy and super tasty

      Reply
      • Lucy says

        September 06, 2022 at 7:36 am

        That's so great to hear!

        Reply
      • Melissa says

        December 02, 2024 at 10:03 am

        5 stars
        Excellent! I know I'm late to the game but, just wanted to say how good this is. My husband who isnt always amenable to my new recipe attempts totally loves this. I want to figure out something to serve alongside it but, even with nothing else, it's really good - thanks for posting it!

        Reply
    3. Bev Stewardson says

      May 11, 2022 at 6:26 pm

      5 stars
      A really lovely recipe, creamy and totally delicious, flavour way better than the classic dubarry and obviously not as rich or satiating.
      Have made this as a dinner party starter dish, added a garnish of small cauliflower florets sliced on a mandolin, some roasted and some left raw + a sprinkle of toasted, crushed hazelnuts - my guests raved and inwardly, so did I. Everyone wanted the recipe!
      Thank you for a great recipe, it’s a winner!

      Reply
      • Lucy says

        May 12, 2022 at 7:57 am

        That sounds absolutely amazing!!!

        Reply
    4. camilla says

      August 07, 2020 at 2:43 pm

      5 stars
      Do yummy! And so easy!! Great recipe!

      Reply
      • Lucy says

        August 08, 2020 at 8:31 am

        Thank you so much!

        Reply
    5. Sarah says

      June 13, 2020 at 1:02 pm

      5 stars
      This is so easy and absolutely delicious!

      Reply
      • Lucy says

        June 15, 2020 at 7:59 pm

        Thank you!

        Reply
    « Older Comments
    5 from 23 votes (16 ratings without comment)

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    I’m Lucy! A mum, a wife, a food blogger and a lover of all things to do with food! I love creating delicious, no-fuss Thermomix and conventional recipes the whole family will love. Classic baking favourites, lunch box snacks, quick and easy family dinners and more!

    More about me →

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