Creamy Onion Cauliflower Soup (Printable)

Velvety blend of onions and cauliflower, creamy and comforting, ideal for a light low-carb dish.

# What You Need:

→ Vegetables

01 - 1 medium head cauliflower (about 21 oz), cut into florets
02 - 2 large yellow onions, sliced
03 - 2 cloves garlic, minced
04 - 1 stalk celery, chopped

→ Liquids

05 - 4 cups low-sodium vegetable broth
06 - 1 cup unsweetened almond milk or heavy cream

→ Fats & Seasonings

07 - 2 tablespoons olive oil or unsalted butter
08 - 1/2 teaspoon sea salt, plus more to taste
09 - 1/4 teaspoon ground white or black pepper
10 - Pinch of freshly grated nutmeg (optional)

→ Garnish

11 - Chopped chives or parsley
12 - Swirl of cream or olive oil

# Directions:

01 - Heat olive oil or butter in a large pot over medium heat. Add sliced onions and chopped celery, sautéing for 8-10 minutes until onions become soft and translucent.
02 - Add minced garlic to the pot and cook for 1 minute until fragrant.
03 - Add cauliflower florets and sauté for another 2 minutes to develop flavor.
04 - Pour in vegetable broth and bring to a boil. Reduce heat, cover the pot, and simmer for 20 minutes until cauliflower is very tender.
05 - Remove from heat. Using an immersion blender, purée the soup until smooth and creamy. Alternatively, blend in batches using a countertop blender.
06 - Stir in almond milk or cream, salt, pepper, and nutmeg if using. Warm gently over low heat and adjust seasoning to taste.
07 - Transfer soup to serving bowls and garnish with chives, parsley, or a swirl of cream as desired.

# Expert Advice:

01 -
  • Ready in just 45 minutes — only 15 minutes of prep and 30 minutes of cooking.
  • Naturally vegetarian, low-carb, and gluten-free — a soup that fits many dietary needs without compromise.
  • Incredibly creamy without heavy ingredients — almond milk keeps it light while the blended cauliflower gives it body.
  • Flexible and adaptable — easily made vegan or richer with cream, depending on your preference.
  • Only a few simple ingredients — cauliflower, onions, garlic, celery, and broth are at the heart of it all.
02 -
  • For a richer soup: Substitute part or all of the almond milk with heavy cream for a more indulgent result.
  • Boost the flavor: Add a handful of grated Parmesan or Gruyère after blending for extra depth and richness.
  • Keep it vegan: Use olive oil instead of butter and stick with almond milk.
  • Nut-free option: Replace almond milk with oat milk if nut allergies are a concern — the texture remains beautifully creamy.
  • Perfect pairing: Serve alongside a crisp green salad for a complete and satisfying light meal.
  • Allergen reminder: Always double-check product labels, as almond milk contains nuts and butter or cream contain dairy.
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