Healthy Roasted Garlic & Cauliflower Soup



It’s raining, it’s pouring… time for soup! This creamy, delicious soup is gluten-free and light on calories. Perfect at a dinner party or just slurping up for a comforting weekday lunch.

What could be healthier, cheaper, easier, and more soul-satisfying than a hot bowl of homemade soup? Soup is the stuff of which childhood memories are made, and every mommy needs a few go-to soup recipes up her sleeve. Our mothers made soup when there were veggies left in the fridge that no one would dream of eating raw. Cauliflower tends to be one of those veggies that languishes in my veggie drawer, and one recent head met its fate as the primary ingredient in this super yummy roasted garlic and cauliflower soup. That week I believe I made three different types of soup. I finally stopped when I heard “soup again, huh?” one time too many.

Ready to get your soup on this winter? Try this kid-friendly spiced squash soup or our protein-packed sausage & chickpea soup!

For those of us striving for weight loss or weight maintenance, soup should be a go-to part of the weekly family meal plan. Soup can quell your appetite faster than most foods, for fewer calories, because of its high liquid content. This creamy (but low-calorie) cauliflower soup is a great make-ahead idea for a Sunday afternoon, to provide you with figure-friendly lunches all week. It’s also easy to make-ahead and serve as a rich but not too filling appetizer for a dinner party. A garnish of finely chopped crispy bacon & parsely would put it over the top. Or channel your inner barista and drizzle cream in a pretty shape.

Spoons up!

Roasted Garlic & Cauliflower Soup
Serves 4
Simple & delicious. This soup is light on calories & impressive enough for your fanciest dinner party.
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Cook Time
1 hr
Cook Time
1 hr
  1. 1 head garlic
  2. 4 T coconut oil or olive oil (bacon fat is marvellous if you have any laying around)
  3. 1 head cauliflower, washed and cut into florets
  4. 1 onion, chopped
  5. 3 stalks celery, chopped
  6. 2 cups no-sodium chicken stock
  7. 2 T fresh thyme leaves
  8. salt and pepper to taste
  9. 1/4 cups half-and-half or table cream (optional) **
  1. Preheat oven to 400 degrees Fahrenheit.
  2. Cut the top off the head of garlic but leave the head together and top with 1 T oil. Place garlic, oil side up, in a baking dish and bake 30 minutes.
  3. Remove baking dish from oven and add cauliflower florets and 2 T oil, toss and return to oven for 30 more minutes (stir partway through to avoid burning/drying out cauliflower).
  4. Meanwhile, heat remaining 1 T oil in a large pot over medium heat; saute onion and celery until softened, about 10 minutes.
  5. Once garlic has cooled, combine everything in the pot and simmer together on low heat for 5-10 minutes.
  6. Use immersion blender to puree.
  7. If using cream, stir into hot soup.
  8. Season with salt and pepper.
  1. ** Confession time: I did have cream in the house because I drink my coffee with cream, so I used half-and-half to make the soup more appetizing for my little ones as well as to cool down the soup so I could serve it immediately. You may add the cream to the bowls individually and keep it out of the communal pot if some diners prefer dairy-free or lighter fare.
Belly Bootcamp

Cauliflower all the things! Save calories and amp up the vitamins with these garlic cauliflower “mashed potatoes” & this scrumptious carrot, parsnip & cauliflower puree