Roasted Cauliflower Soup (Low-Cal): Creamy Comfort Without the Guilt

Skip the heavy cream and keep the spoon. This Roasted Cauliflower Soup (Low-Cal) tastes like your favorite cozy café bowl, but with a fraction of the calories and zero bland vibes. We’re talking deep, roasty flavor, silky texture, and a finish that feels fancy without the price tag.

One pan, one pot, no drama. If you want a weeknight win that eats like a luxury but logs like a salad, this is it.

The Magic in This Recipe

Roasting transforms humble cauliflower into something nutty and aromatic—like turning a backup singer into the headliner. A touch of onion and garlic builds savory depth, while a squeeze of lemon brightens the finish.

A small spoon of Greek yogurt delivers creaminess without heavy dairy. The result? Velvety, low-cal, and shockingly satisfying.

Roasted Cauliflower Soup (Low-Cal): Creamy Comfort Without the Guilt

Recipe by Wendy CarterCourse: Dinner, Low-Calorie

Servings

4

servings

Prep time

10

minutes

Cooking time

35

minutes

Calories

160

kcal

Gather Your Ingredients

• 1 large head cauliflower (about 2 to 2.5 lbs), cut into florets

• 1 medium yellow onion, roughly chopped

• 4 cloves garlic, peeled

• 2 tablespoons olive oil

• 4 cups low-sodium vegetable or chicken broth

• 1/2 teaspoon smoked paprika (optional, but awesome)

• 1/4 teaspoon ground cumin

• 1 bay leaf

• 1/4 cup plain nonfat Greek yogurt (or light coconut milk for dairy-free)

• 1–2 tablespoons lemon juice, to taste

• Salt and black pepper, to taste

• Optional garnishes: chopped chives or parsley, red pepper flakes, toasted almonds or pumpkin seeds, drizzle of olive oil

Step-by-Step Guide

• Preheat the oven: Set to 425ºF (220ºC). High heat equals maximum caramelization—your flavor booster.
• Prep the veg: Toss cauliflower florets, onion, and garlic with olive oil, smoked paprika, cumin, salt, and pepper on a large sheet pan. Spread in a single layer for even browning.
• Roast to golden: Bake 25–30 minutes, flipping once. You want edges browned and centers tender. If the garlic looks done early, pull it off the tray and save it.
• Simmer the base: In a pot, combine roasted veg, broth, and bay leaf. Bring to a simmer for 5–8 minutes to meld flavors. Remove the bay leaf.
• Blend it smooth: Use an immersion blender in the pot, or transfer carefully to a standing blender. Blend until silky. Add more broth if you want it thinner.
• Creamy finish: Stir in Greek yogurt and lemon juice. Taste, then adjust salt, pepper, and acidity. A pinch more smoked paprika? Go for it.
• Serve like a pro: Ladle into bowls and top with herbs, a few crunchy seeds, red pepper flakes, and a tiny drizzle of olive oil for shine. Boom—restaurant vibes.

Storage Instructions

• Fridge: Store in an airtight container for up to 4 days.
  

  The flavors deepen by day two—chef’s secret.

• Freezer: Freeze up to 3 months. Thaw overnight in the fridge, then reheat gently and whisk to restore creaminess.
• Reheat: Warm on low, stirring often. If it thickens, add a splash of broth or water.

Wholesome Benefits

• Low calorie, high satiety: Roasted cauliflower delivers bulk and fiber, keeping hunger in check without caloric overload.
• Micronutrient dense:</-strong> Cauliflower brings vitamin C, K, folate, and antioxidants.
  

  Onion and garlic add allicin and quercetin—small names, big impact.

• Better-for-you fats: A modest hit of olive oil supports absorption of fat-soluble nutrients and improves mouthfeel.
• Protein assist: Greek yogurt adds a touch of protein and creaminess without the heavy cream tax.

Nutrition Stats

Approximate per serving (1 1/2 cups), prepared as written:

• Calories: ~160
• Protein: 6–8 g
• Carbs: 16–20 g
• Fiber: 5–7 g
• Fat: 6–8 g
• Sodium: 400–600 mg (varies by broth; choose low-sodium for better control)

Note: Using light coconut milk instead of Greek yogurt will slightly increase fat and reduce protein. FYI, exact values vary with cauliflower size and brand of broth.

Tips to Prevent Errors

• Don’t crowd the pan: Overlapping florets steam instead of brown. Use two pans if needed.
• Watch the garlic: Whole cloves can brown fast.
  

  If they’re golden early, pull them off and finish roasting the rest.

• Season in layers: Salt on the sheet pan, then adjust after blending. It’s soup, not a salt lick.
• Blend safely: Vent the blender lid and cover with a towel. Hot soup + sealed blender = kitchen geyser.
• Balance the finish: If it tastes flat, add lemon or a pinch of salt.
  

  If it’s too sharp, stir in a touch more yogurt.

• Texture control: For extra-smooth soup, blend longer and strain. For rustic, pulse briefly and leave tiny bits.

Other Versions to Try

• Curried Cauliflower: Add 1–2 teaspoons curry powder and 1/2 teaspoon turmeric before roasting; garnish with cilantro and a dollop of yogurt.
• Garlic-Parmesan (not dairy-free): Stir in 1/4 cup grated Parmesan at the end for umami depth.
• Spicy Harissa: Blend in 1–2 teaspoons harissa paste; top with toasted almonds and parsley.
• Coconut-Lime (dairy-free): Swap yogurt for 1/3 cup light coconut milk; finish with lime juice and toasted coconut flakes.
• Protein Boost: Add a can of white beans during the simmer for extra creaminess and protein, IMO a power move.

FAQ

Can I make this vegan?

Yes. Use vegetable broth and replace Greek yogurt with light coconut milk or unsweetened plant yogurt.

Adjust lemon to taste so the flavors stay bright.

What if I don’t have an immersion blender?

Use a countertop blender in batches. Fill halfway, vent the lid, cover with a towel, and blend until smooth. Return to the pot and adjust thickness with broth.

How do I make it thicker or thinner?

For thicker soup, reduce the broth by 1/2 to 1 cup or simmer longer after blending.

For thinner, add warm broth or water gradually until it hits your preferred consistency.

Can I roast the cauliflower ahead?

Totally. Roast up to 48 hours in advance, refrigerate, then simmer with broth when ready. The roasted flavor actually intensifies a bit—nice little cheat code.

Is this meal prep friendly?

Absolutely.

Portion into containers, add garnishes right before eating, and store in the fridge up to 4 days or freeze for a rainy day.

What can I serve with it?

Pair with a crusty slice of whole-grain bread, a simple arugula salad, or a protein side like grilled chicken or crispy chickpeas. It plays well with others.

Closing Notes

This Roasted Cauliflower Soup (Low-Cal) hits that rare combo: ultra-simple, deeply flavorful, and aligned with your goals.

It’s weeknight-fast, meal-prep-smart, and upgrade-ready if you’re feeling fancy.

Keep a head of cauliflower on standby, and you’ll always have a warm win within reach. Now go make your future self proud—one silky spoonful at a time.