Roasted Cauliflower and Garlic Soup |
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Roasted Cauliflower and Garlic Soup

This delicious Roasted Cauliflower and Garlic Soup is dairy-free, Whole 30 and Paleo compliant, but your family will never know!
Prep Time10 mins
Cook Time45 mins
Total Time55 mins
Course: Soup
Cuisine: American
Keyword: cauliflower, garlic, soup, paleo, recipe. whole 30, vegan
Servings: 4 Servings
Calories: 168kcal
Author: Lisa Johnson


  • 1 large cauliflower (cut into chunks, about 8 cups)
  • 1 medium yellow onion (sliced)
  • 1 bulb garlic (with the top sliced off)
  • 3 cups vegetable broth (or chicken stock)
  • 3 Tablespoons olive oil, divided (plus more for garnish)
  • sea salt and black pepper (to taste)
  • 1/4 teaspoon cayenne pepper
  • 1 Tablespoon dried thyme


  • Preheat oven to 425 degrees.
  • Place the cauliflower chunks and onion slices on a baking sheet.
  • Drizzle on 2 Tablespoons of olive oil and season with salt and pepper. Toss to evenly coat.
  • Place the garlic bulb on a piece of foil, drizzle with oil, season with salt and pepper, and place on the baking sheet.
  • Place in the oven and bake until the cauliflower is golden brown, about 30 to 40 minutes.
  • Remove from oven and place the cauliflower and onion slices in a Dutch oven or pot. Return the garlic to the oven. **Reserve a few small pieces of cauliflower for garnish**
  • Add the broth, thyme, and cayenne pepper to the pot. Bring to a boil, then reduce heat to medium-low. Simmer for 10 minutes.
  • Gently ladle soup into a blender, add the roasted garlic and puree until smooth*. OR add the garlic to the pot and blend with an immersion blender until smooth.
  • Test soup for seasoning. If soup is too thick, add cashew milk to thin it out.
  • Drizzle soup with olive oil and small pieces of roasted cauliflower.


  • How much do you love garlic? If you use the whole head of roasted garlic, your tongue will burn…it is pretty strong! I like mine that way, but your 4 year old might not. You can always use less, taste it, and add more if needed.
  • I like my soup really thick, so I did not thin it at all with cashew milk. If using milk, pour the soup back into the pot and reheat as necessary.
  • If not looking for a vegan soup, chicken stock adds a lot of richness to this soup.
  • If you have no interest in the “healthy” version, add heavy cream after the soup has been blended for a rich, decadent soup.


Calories: 168kcal | Carbohydrates: 16g | Protein: 4g | Fat: 11g | Saturated Fat: 1g | Sodium: 769mg | Potassium: 668mg | Fiber: 5g | Sugar: 6g | Vitamin A: 465IU | Vitamin C: 103.8mg | Calcium: 71mg | Iron: 2.2mg