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!
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 Chili
- Taco Soup
- Tomato Chicken and Basil Soup
- Budget Beef Stew (my mom’s favorite recipe from my cookbook!)
- Salsa Chicken Stew (a blog favorite)
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
- 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
- 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.