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!

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 3 votes
Print Pin Rate
Course: Dinner
Cuisine: American, Australian recipe
Keyword: cauliflower soup
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Servings: 6 serves
Calories: 85kcal

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

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 Method

  • Place the parmesan cheese into the TM bowl and grate on Speed 10 for 10 seconds. Set aside. 
  • Place the chopped cauliflower and vegetable stock into the TM bowl. Season with salt and pepper. Cook for 25 minutes, 100 degrees, Speed 1.
  • 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).
  • Add the butter to the Thermomix bowl and puree on Speed 8 (slowly increasing) for 2 minutes or until completely smooth and creamy.
  • Add half of the parmesan cheese and mix for a further 30 seconds on Speed 8.
  • Optional: serve the soup with the crispy bacon pieces and the remaining parmesan cheese.

Notes

RECIPE NOTES & TIPS
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!

FREE RECIPE EBOOK

Join my email list to receive a FREE eBook filled with 15 of my most popular slice recipes!

Thank you for subscribing!

40 Comments
  1. Kylie Williams says:

    I made this on the weekend and OMG it was delish! The whole family loved it and will be making again and again!

    1. Bake Play Smile says:

      Yay! I am absolutely thrilled to hear that Kylie! Thanks so much for your feedback!

  2. fee says:

    Thanks for the great recipe Lucy! Just made a huge pot of this without the butter or bacon (which I am somehow out of despite TWO trips to the supermarket today!!) and it was DELICIOUS! And super healthy too! Will be loving this for lazy “pull it out of the freezer & run” lunches this week

    1. Bake Play Smile says:

      Oh that is SO wonderful to hear! Hehehe the bacon really is an added extra! xx

  3. Gayle says:

    I made this soup for my Mum as I am not a fan of either soup or cauliflower but decided to taste it anyway & OMG it is divine and will now be a regular meal in my house, thank you!

    1. Lucy Mathieson says:

      Thanks Gayle – it really is delicious! So glad you enjoyed it too. xx

  4. Penny says:

    5 stars
    This soup is an absolute winner, it’s so creamy and tasty, and freezes really well – thanks!

    1. Lucy says:

      Thank you so much!

  5. Rachel says:

    What’s the serving size ? Couldn’t see it

    1. Lucy says:

      Hi Rachel, I don’t have exact serving size in grams or mls but the recipe serves 6 and all of the other nutrition info I have i included in the recipe card. I hope that helps!!

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating