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Whole30 Creamy Cauliflower Soup

This Whole30, Paleo, and  keto-friendly Creamy Cauliflower soup recipe has been on repeat this week 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? #askingforafriend .

As always, my recipes are simple, easy and have some flexibility depending on what you have on hand and your dietary preferences.

5 from 13 votes

Creamy Cauliflower Soup

Author Autumn @wholefoodfor7


  • 4 slices bacon (optional but delicious!) cooked and crumbled
  • 2 T ghee
  • 2 cloves garlic minced
  • 1 onion diced
  • 2 carrots peeled and diced
  • 2 stalks celery diced
  • 2 cups chicken broth
  • 1 cup coconut milk
  • 1 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


  1. Melt ghee in large pot on stove over medium heat. Add garlic, onion, carrots, and celery.
  2. Cook, stirring occasionally, until tender (about 3-4 minutes)
  3. Add broth, milk, cauliflower, bay leaf, salt and pepper and bring to a boil.
  4. Boil until Cauliflower is tender. Transfer to food processor, remove bay leaf, and purée in blender or food processor until smooth.

  5. Stir in parsley and top with crumbled bacon.

Recipe Notes

Keto Variation - Optional to leave out the carrots and add lots o cheese after it's pureed.
Instant Pot Variation - Saute in the InstantPot on saute setting. After adding milk/chicken/etc., put on lid and cook on Soup setting for 10 minutes if using riced cauliflower, 15 minutes if using cauliflower florets. Release steam and proceed with pureeing.


  1. 5 stars
    I love this soup and the suspicious family members even enjoy it!

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

  2. 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!

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

  3. 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?!

    • 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!

  4. 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.

    • 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!

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

    • 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!

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

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

  7. 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!

  8. 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!

  9. 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!!

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

  10. 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.

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

    • 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!!

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

  11. 5 stars
    So delicious! Even my husband who has a huge appetite was satisfied by this soup. I appreciate how simple the recipe is!

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

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

    • 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!

  13. 5 stars
    Made a big batch tonight. So creamy! Thank you, Autumn, for another great recipe that’s also inexpensive!

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

    • 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.

      • 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!

  14. 5 stars
    So delicious! Made this recipe for the first time today and we absolutely loved it. Thanks so much for posting!

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


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