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

This Whole30, Paleo, and keto-friendly Creamy Cauliflower soup 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? #askingforafriend .

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!

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

Whole30 Creamy Cauliflower Soup

Autumn @wholefoodfor7
5 from 27 votes
Prep Time 15 mins
Cook Time 25 mins

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, carrots, and celery.
  • Cook, stirring occasionally, until onion is translucent (about 5 minutes).
  • Add broth, milk, cauliflower, 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.

62 Comments

  1. 5 stars
    great recipe!

    Reply
  2. 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
  3. 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
  4. 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
  5. 5 stars
    Delicious!

    Reply
  6. 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
  7. 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
  8. 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
  9. 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
  10. 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
  11. 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
  12. 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
  13. 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
  14. 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
  15. 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
  16. 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
  17. 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
  18. 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
  19. 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
  20. 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
  21. 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
  22. 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
  23. 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
  24. 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
  25. 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
  26. 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
  27. 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
  28. 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
  29. 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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