Whole30 Cauliflower Soup (Paleo, Vegan)
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Whole30 Cauliflower Soup - Keto, Paleo, egg-free, nut-free, vegan option, gluten-free, dairy-free, instant pot or stove!

This Whole30 Cauliflower Soup (Paleo, Vegan) is on repeat at our house! I love that it’s packed with veggies and has some healthy fats (coconut milk) for staying power, making it an awesome side to every meal. Is it weird to have cauliflower soup for breakfast? Asking for a friend ; ).

Why we love this Whole30 Cauliflower Soup (Paleo, Vegan)

As always, my recipes are simple, easy, and have some flexibility depending on what you have on hand and your dietary preferences. I love that this one can use frozen cauliflower if you need a FAST 20-minute soup and can be made on the stove or in the Instant Pot. Want to make it a meal? Add in some cooked ham!

It’s gluten-free, dairy-free, and nut-free, with keto and vegan options. This cauliflower soup is budget-friendly and can win over even those who don’t like cauliflower. Trust me, I think cauliflower is one of the most bland-tasting vegetables. I really don’t enjoy the taste of it! But this soup brings on the creaminess of a smooth potato soup but is low on carbs and nutrient-dense!

Whole30 Cauliflower Soup - Keto, Paleo, egg-free, nut-free, vegan option, gluten-free, dairy-free, instant pot or stove!

Other Whole30 Soups you will love:

For us, it’s always soup season! Our taco soup and chili often come with us when we go camping or on a road trip. Make them ahead, freeze, and then heat up in a microwave or on a campfire stove for an easy, filling meal. Here are some of our Whole30 Soup favorites (all of these are also Paleo, gluten-free, dairy-free, egg-free, and nut-free):

Whole30 Soups - Gluten-free, dairy-free, grain-free, egg-free, nut-free.

Ingredients for my Whole30 Cauliflower Soup (Paleo, Vegan)

  • Ghee or olive oil – Use olive oil for vegan variation or if you have a dairy allergy (ghee is allowed on Whole30 and generally works for those with dairy sensitivities, but is a dairy product and not a good fit for a dairy allergy). You can also use a vegan butter like Miyokos.
  • Minced garlic – You can buy it pre-minced, or buy the whole cloves and mince it yourself.
  • Onion – I usually use a yellow sweet onion, but any kind of yellow or white onion will work here!
  • Carrots – You can use whole traditional carrots or even diced baby carrots. Whatever you have on hand, a great way to use up carrots from the back of your produce drawer! I also love to use my mini food processor to chop both the carrots and the celery for this recipe to save time.
  • Celery – See the above note for how I save time chopping them!
  • Chicken broth – Can swap an equal amount of vegetable broth for the vegan variation. See my Walmart Whole30 Shopping Guide for accessible and budget-friendly chicken broths I get at my local Walmart! Can also use chicken bone broth, if preferred.
  • Coconut milk – I prefer to use canned, full-fat coconut milk. It is the closest you will get to like a thick whole milk effect without the dairy! My preferred brand hands down is Thai Kitchen, which I get at Winco or Walmart. I love this one that comes in a carton so I can put the leftovers in the fridge!
  • Medium head whole cauliflower, florets only – I find my cauliflower heads cheapest (and biggest!) at Sam’s Club. But, you can also use a 16oz bag of frozen whole or riced cauliflower for this recipe! Wahoo! That makes this recipe come together in 20 minutes and very budget-friendly.
  • Bay leaf
  • Salt + Pepper – Just regular old table salt and ground black pepper.
  • Dried parsley – You can use 2 tablespoons chopped fresh parsley, but dried parsley works great and is super affordable.
  • Bacon – An optional garnish that is tasty! Obviously, leave off for vegan option.

Whole30 Creamy Cauliflower Soup - Paleo, Keto, gluten-free, dairy-free, instant pot or stove, easy!

Whole30 Creamy Cauliflower Soup

Autumn @wholefoodfor7
An EASY veggie-filled creamy soup that will surprise you, even if you don't love cauliflower!
4.98 from 35 votes
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Course Soup
Cuisine American
Servings 6 cups
Calories 226 kcal

Ingredients
 

  • 2 T ghee or olive oil for vegan option
  • 2 cloves garlic minced
  • 1 onion diced
  • 2 carrots peeled and diced
  • 2 stalks celery diced
  • 2 cups chicken broth or vegetable broth for vegan option
  • 1 cup coconut milk
  • 1 medium head cauliflower roughly chopped or 1 16oz bag riced cauliflower (frozen is fine)
  • 1 bay leaf
  • 1 t salt
  • 1/2 t pepper
  • 1/2 T dried parsley
  • 4 slices bacon (optional but delicious!) cooked and crumbled

Instructions
 

  • Melt ghee in large pot on stove over medium heat. Add garlic, onion. Cook, stirring occasionally, until onion is translucent (about 5 minutes).
  • Add carrots, celery, cauliflower, broth, milk, bay leaf, salt and pepper and bring to a boil.
  • Boil until veggies are tender, about 25 minutes if using a cauliflower head, 10 minutes if using frozen cauliflower.
  • Transfer to food processor, remove bay leaf, and purée in blender or food processor until smooth.
  • Stir in parsley and top with crumbled bacon.

Notes

Keto Variation - Optional to leave out the carrots and add lots o cheese after it's pureed.
Instant Pot Variation - In an Instant Pot on saute, melt the ghee and then add the garlic, onion, carrots, and celery, cooking until onion is translucent (about 5 minutes). Add broth, milk, cauliflower, bay leaf, salt and pepper. Put on Instant Pot lid, seal, and cook on Soup setting for 10 minutes if using riced cauliflower, 15 minutes if using cauliflower florets. Release steam and proceed with pureeing as described above.

Nutrition

Calories: 226kcalCarbohydrates: 11gProtein: 5gFat: 19gSaturated Fat: 12gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gTrans Fat: 0.02gCholesterol: 24mgSodium: 826mgPotassium: 519mgFiber: 3gSugar: 4gVitamin A: 3415IUVitamin C: 50mgCalcium: 48mgIron: 2mg
Keyword budget-friendly, dairy-free, easy, egg-free, gluten-free, keto, nut-free, paleo, plant-based, vegan, whole30
Tried this recipe?Let us know how it was!

Whole30 Cauliflower Soup - Keto, Paleo, egg-free, nut-free, vegan option, gluten-free, dairy-free, instant pot or stove!

81 Comments

  1. 5 stars
    Great recipe that works for our limited diet to help with medical issues. Fast, and very easy to make. Made two minor additions that took this soup to the next level.

    Finished the soup with about 3 TBS lemon juice, and 1tsp kimchi paste. The addional acidity and slight heat took this soup from good to delicious. Thank you so much for sharing.

    Reply
    • Awesome, I’m so glad you tried and loved this one! And thanks for sharing the additions you made and enjoyed, I always love hearing those. Thank you for the review!

      Reply
  2. 5 stars
    This soup is incredibly delicious & so easy to make! It is so “creamy” & has fabulous flavor. My fam, even my non-cauliflower lover, enjoys this soup. I always have a pint or two in the freezer for “mom sick days”. Thank you Autumn!

    Reply
    • Aw, I love that you keep this one on stock for sick days. And WAHOO that your family enjoys it, even the non-cauliflower lover! Thank you for the review.

      Reply
  3. This soup is absolutely AMAZING!! I have shared this with so many of my friends who all agree it is so delicious. It is so simple and if you’re hesitant about any flavors of the cauliflower or the coconut milk- do not worry because you do not taste them at all. This is a regular staple in my menu rotation especially in the winter months. It is the perfect healthy comfort food! Thank you again for another fabulous recipe!!!

    Reply
    • YES YES YES that you love this veggie-filled soup and want to recommend it to others. Agreed – somehow it doesn’t have a strong coconut or cauliflower taste. Hooray that it’s a staple! Thank you for the glowing review!

      Reply
  4. 5 stars
    Very yummy and a great way to use up a head of cauliflower! I added a sauteed leek to the soup prior to blending. I did have to add 2 more cups of broth since I had 10 minutes left to boil the veg and I’d already run out of liquid, and this was with the lid on to avoid excess evaporation. Easy fix though!

    Reply
  5. 5 stars
    I made this recipe because the reviews were so promising, but I was skeptical that it could actually be that delicious–blended vegetables? Okay… but it really, really is that delicious! I think I’ll be making this weekly. I didn’t make any modifications, made it in the pressure cooker, blended it in a Vitamix, and mmm mmm yum!

    Reply
  6. 4 stars
    So simple, easy to put together. This was a great prep-ahead meal while I worked on other things (I used fresh cauliflower, so it simmered a while longer for the veggies to cook.) Really is so creamy and filling! I wasn’t hungry mid-afternoon as I’ve been from other lunch options.

    Reply
    • Mmm, I love this creamy soup and am so glad you did too! Thank you!

      Reply
  7. 5 stars
    Just made this again tonight. One of my favorites! Thank you for an easy recipe with so much flavor and goodness.

    Reply
    • I adore this one! I’m so glad it was one worth making again, thank you!

      Reply
  8. 5 stars
    great recipe!

    Reply
    • 5 stars
      Oops, forgot my 5 STARS from my above comment!!!!

      Reply
  9. Made this for the first time last night – had to triple it for my brood. Used ham chunks (instead of bacon) at the table for some protein. It’s almost a one pot meal and so warm and so good! Does it freeze well?

    Reply
    • I love that swap with the ham – thanks for sharing it! And YES, it freezes great – I love putting some away in the freezer. I usually freeze in individual portions in a glass dish with a lid that I can easily pop into the microwave to warm. Thank you!

      Reply
  10. 5 stars
    I’m always looking for soups to make in my instant pot and this one is a keeper! Perfect choice for a cold day and it fits my daughter’s vegetarian diet!

    Reply
    • I love this one – so creamy and good. It makes my momma heart to hear that your daughter enjoys it too. Thank you!

      Reply
  11. Making this for the SECOND time in two weeks. My daughter loved this. I added a leftover sweet potato because it was just going to go bad. It was amazing!!!! The second time I added leftover corn once I pureed the soup. I just can’t say enough. Top 5 material!

    Reply
    • OOO-eee! Top 5?! I’m so happy you love this veggie-forward recipe like I do, thank you!

      Reply
  12. 5 stars
    Delicious!

    Reply
  13. 5 stars
    There are so many great things about this recipe. It has simple ingredients that most people have on hand. It comes together quickly and it tastes amazing! We had it for dinner and it was so good we ate the leftovers for breakfast. Would be a wonderful additional to Amy brunch menu. Will definitely be making again.

    Reply
    • What a glowing review, thank you! I’m so happy it was enjoyed and one you would want to make again.

      Reply
  14. 5 stars
    This soup is so delicious and hit the spot on a cold winter day! Bacon added a great depth of flavor! Love anything that can provide leftovers as well! Will be making this again for sure!

    Reply
    • I’m so happy you enjoyed this creamy one, thank you!

      Reply
  15. 5 stars
    I like cauliflower but I was thinking “¿ as soup ?”… It is very tasty and my non vegetable eating husband agreed to eat it !!!!

    Reply
    • I get it but so glad you gave it a chance and enjoyed! Thank you!

      Reply
      • Do you use full fat coconut milk from a can or coconut milk from the dairy section?

        Reply
        • Good question. I prefer full fat coconut milk from a can, though on this recipe it’s not essential to use canned vs. from the dairy section. Enjoy!

          Reply
  16. 5 stars
    This recipe was not only so easy to make but it was delicious! The crumbled bacon on top was a bonus. I actually had some leftover chicken sausage and cut it up and stir it in when I reheated the leftovers.

    Reply
    • Hooray for an easy delicious win! And that’s a great add-in to add the sausage and get some protein in there, I love it. Thank you!

      Reply
    • Can you tell me if there are carbs in this soup please?

      Reply
      • This is definitely a low-carb soup. However most foods do have some carbs, outside of meats, so there are a few carbs in each serving. I don’t know exactly the number, a online nutritional info calculator would be the best way to get that specific info. Enjoy!

        Reply
        • I make this recipe every few weeks and every single time my husband will say “ This is so good” he scrapes his bowl until it is clean! Love the leftovers for either breakfast or lunch. For added flavor I use 2TB of the bacon fat from the cooked bacon in place of the ghee/butter to cook the onions etc… in I have sent this recipe to so many friends/family who also adore this! This is without a doubt, a real winner and so simple and easy as well!

          Reply
          • 5 stars
            Oops, forgot my 5 STARS from my above comment!!!!

          • I adore that not only does your hubby love it but it’s a recipe you want to revisit and share with friends. Thank you so much!

  17. 5 stars
    Oh my! This is deliciousand SO easy to make! I just made this for dinner tonight and had to bring some to my husband to try. I also shared the recipe with my mom and sisters, and I printed it to put in our recipe binder of tried and true favorites. I love that we are getting
    in vegetables in a delicious way. I didn’t want to dirty my blender, so I just used an immersion blender to puree the soup. Worked great!

    Reply
    • That’s a great idea with the immersion blender and so happy this was a delicious veggie win and went in your book of favorites! Thank you!

      Reply
    • Great recipe that works for our limited diet to help with medical issues. Fast, and very easy to make. Made two minor additions that took this soup to the next level.

      Finished the soup with about 3 TBS lemon juice, and 1tsp kimchi paste. The addional acidity and slight heat took this soup from good to delicious. Thank you so much for sharing.

      Reply
  18. 5 stars
    So I just made this for the 2nd time in 3 days because I have some to a friend since I was raving about it so much. This time instead if the ghee I used the rendered bacon fat to cook the veggies in. I normally save my bacon fat bc it lasts up to a year in the fridge. I made this so I could take to work for lunch but instead it became my breakfast. I couldn’t resist that rich, creamy deliciousness!! I absolutely love this !!

    Reply
    • Definitely had this one for breakfast before as well too, lol! So glad you love this creamy one, thank you!

      Reply
  19. 5 stars
    Beyond delicious 😋 I wish I could post a picture of my bowl! This is a recipe worth coming back to again and again.

    Reply
    • I’m so happy it was an easy delicious hit! Thank you!

      Reply
  20. 5 stars
    S0 easy to make and truly delicious! Made it tonight in the Instant Pot and browned the bacon while it was cooking. I added an extra dollop of ghee while blending it to add a little richness and good fat since we didn’t have any coconut milk. It was still really creamy without the coconut milk. A fabulous recipe that we will be making again soon.

    Reply
    • I”m so happy you enjoyed this recipe and it’s one worth making again! Thank you!

      Reply
  21. 5 stars
    This soup has been my winter go to. So creamy and such a great lunch treat! Love this recipe!

    Reply
    • Mmmm, I love this creamy veggie-loaded soup. I’m so happy you’ve been loving it as well, thank you!

      Reply
      • 5 stars
        Honestly, this was very tasty and very easy. I made mine in the instapot & just did immersion blender right there! I think if my kids didn’t overhear me say it had cauliflower, they would not have even complained. 🤦‍♀️

        Reply
        • Lol, I understand that cauliflower on the down-low idea, ha! So happy it was an easy tasty win, thank you!

          Reply
  22. 5 stars
    I made this soup in the instant pot yesterday. It was super easy to make and came together quickly. My husband and I devoured it tonight. It’s so delicious! With the crumbled bacon on top, it reminded us of loaded potato soup. We agreed that this recipe is a keeper, for sure.

    Reply
    • I’m so happy this is a “keeper” – we love this creamy veggie-loaded soup!

      Reply
  23. 5 stars
    I love this soup and the suspicious family members even enjoy it!

    Reply
    • Ha, “suspicious family members” – I love that it won them over, thank you!

      Reply
  24. 5 stars
    This is such an amazing soup! I could eat it for breakfast, lunch and dinner. The crumbles of bacon on top really seal the deal!

    Reply
    • Definitely guilty of eating this one for breakfast some days, I love how creamy it is. Thank you!

      Reply
  25. 5 stars
    I love this soup, such a delicious taste! Any tips or tricks to help reduce spillage when transferring from pot to food processor/blender?!

    Reply
    • I’m so happy you love this one, it’s one of my favorites. No groundbreaking tips on transferring, I just use a large ladle to get the big pieces into the blender and then pour the liquid in after I’ve got those. Thank you!

      Reply
  26. 5 stars
    This was so good and so easy. I used a bag of riced cauliflower and almond milk because I was out of coconut. Even with that adjustment it was so creamy and delicious. Even makes a great breakfast with some eggs.

    Reply
    • I love this creamy soup for breakfast too! Never thought that would be the case, but it’s delicious. Thank you for letting me know those modifications worked for you!

      Reply
  27. Hi! What type of coconut milk am I using? Canned or carton?

    Reply
    • Good question, thank you for asking it. I use canned, as it’s creamier. Carton will work, it just won’t be as creamy. Enjoy!

      Reply
  28. I made this tonight again! So good! I forgot to defrost the bacon and even without it was great!

    Reply
    • Yay! I love a veggie win and this creamy soup is one of my favorites!

      Reply
  29. 5 stars
    I made this soup for the first time the other week. It was so yummy and perfect to eat on a cold, dreary day. Freezes well too!

    Reply
  30. 5 stars
    This was the first recipe I tried and I have made it so many times. It has such great flavor and I love having it for breakfast with a side of eggs. I always use frozen cauliflower (either whole or riced) for easy prep. Don’t skip the bacon, it adds such a great depth of saltiness and crunch!

    Reply
  31. 5 stars
    This was so yummy and creamy! I was so happy it was loaded with veggies and I could hide that from my kids by blending the soup!!

    Reply
    • You know I’m all about sneaking in those veggies! Love the creaminess of this one. Thank you!

      Reply
  32. 5 stars
    Love this recipe. Eating for lunch with a side of chicken sausage. Prepping for my first Whole 30 and excited to try a lot of your recipes. Thank you for sharing.

    Reply
    • Why thank you – I love this creamy one too! I hope my recipes make your Whole30 delicious and easier – I am rooting for you!

      Reply
    • 5 stars
      I made this today to go with lunch (since it’s finally getting a little cooler and feeling like fall!), and it was DELICIOUS. It came together super quickly, and had that perfect creamy, rich flavor even without dairy. It’s going to be in my recipe rotation regularly from now on! Thank you, Autumn!!

      Reply
      • Hooray! I’m so happy this creamy soup was an easy win for you – I love it on the regular too. Thank you!

        Reply
  33. 5 stars
    So delicious! Even my husband who has a huge appetite was satisfied by this soup. I appreciate how simple the recipe is!

    Reply
    • Awesome, I’m so happy this was an easy win, even for the hubby!

      Reply
  34. Can’t wait to make – how many does it serve?

    Reply
    • I’m so happy you want to dive into this one, we love it! It makes about 8 cups, so it depends on serving size. For my hubby and I, it’s about 4 servings, for my kiddos it makes 8 servings. Enjoy!

      Reply
  35. 5 stars
    Made a big batch tonight. So creamy! Thank you, Autumn, for another great recipe that’s also inexpensive!

    Reply
    • So happy you enjoyed this affordable, easy creamy soup – one of my favorites!

      Reply
    • 5 stars
      Absolutely love this recipe! I’ve made it several times now and it’s super easy to make. Tastes amazing and totally hits the spot on a cold day. Also very versatile. I had an abundance of butternut squash recently so I subbed the cauliflower with the squash on one occasion and that was also delicious.

      Reply
      • Oh that’s such a great idea to do this with squash! I love that and will have to try it. Happy this was a win for you, thank you!

        Reply
  36. 5 stars
    So delicious! Made this recipe for the first time today and we absolutely loved it. Thanks so much for posting!

    Reply
    • So happy to hear it was a hit – thank you!

      Reply

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