Sarah Biren
Sarah Biren
September 25, 2018 ·  2 min read

Homemade Cauliflower Soup Recipe (Wheat-Free, Dairy-Free Options)

Little compares to the feeling of swimming in a cozy oversized sweater with a warm, soothing bowl of cauliflower soup. It’s creamy, comforting, delicious, and not only does it scream Autumn but it’s healthy, too!

Health Benefits of Cauliflower

Cauliflower is so full of vitamins and minerals that it should probably be a staple in everyone’s diet. In addition to being full of gut-friendly fiber, just one cup of raw cauliflower is incredibly nutritious. It contains: [1]

  • Calories: 25
  • Fiber: 3 grams
  • Vitamin C: 77% of the RDI
  • Vitamin K: 20% of the RDI
  • Vitamin B6: 11% of the RDI
  • Folate: 14% of the RDI
  • Pantothenic acid: 7% of the RDI
  • Potassium: 9% of the RDI
  • Manganese: 8% of the RDI
  • Magnesium: 4% of the RDI
  • Phosphorus: 4% of the RDI

But eating raw cauliflower isn’t everyone’s idea of a “snack.” Sometimes you want something with more of a flavor profile. If that sounds like you, then keep reading because we have a mouth-watering cauliflower soup recipe the whole family will love! [2] (Plus, we’ve listed some wheat-free* and dairy-free** options below.)

How to Make Cauliflower Soup

After you’ve started boiling a medium to large pot of water and got out your saucepan, these are the ingredients you’ll need:

  • 1 medium head cauliflower, broken into florets
  • 1 medium carrot, shredded
  • 1/4 cup chopped celery
  • 2 ½ cups water
  • 2 teaspoons chicken or 1 vegetable bouillon cube
  • 3 tablespoons butter
  • 3 tablespoons all-purpose flour
  • 3/4 teaspoon salt
  • 1/8 teaspoon pepper
  • 2 cups 2% milk
  • 1 cup shredded cheddar cheese
  • 1/2 to 1 teaspoon hot pepper sauce, optional

* If you want to make this recipe wheat-free, simply substitute the all-purpose flour for an all-purpose gluten-free flour. Arrowroot flour is also an excellent option, but for this specific recipe you will need 1 to 1 ¼ tablespoons.

** If you want to make this recipe dairy-free, omit the butter, 2% milk, and cheddar cheese. Instead, replace the butter with 3 tablespoons of olive oil, replace the 2% with a plant milk of your choice, and replace the cheese with ½ to 1 cup of nutritional yeast depending on how “cheesy” you want it. (Remember: nutritional yeast is most similar to sharper cheeses like parmesan, so that might also determine how much you choose to use.)

Cauliflower Soup Recipe Directions

  1. Put the cauliflower, carrot, celery, water, and broth into the pot.
  2. Bring to a boil, then reduce heat, cover, and let simmer for 15 minutes. (Do not drain.)
  3. In a saucepan, melt the butter on medium (to high) heat.
  4. Stir in the flour followed by the salt and pepper.
  5. Once smooth, add in milk slowly.
  6. Bring to a boil, stir until thickened, then reduce heat.
  7. Stir in cheese and optional hot pepper sauce, then pour into the cauliflower mixture.
  8. Enjoy!

[1] Elliott, B. (2017, April 14). The Top 8 Health Benefits of Cauliflower. Retrieved from