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Creamy Roasted Cauliflower Soup with Onions & Garlic

Creamy Roasted Cauliflower Soup with Onions & Garlic

  • Total Time: 1 hour 15 minutes
  • Yield: 4-6 1x


  • 2 Onion (medium-large, cut into wedges)*
  • 1 head Cauliflower (medium, cut into florets, 5-6 cups)
  • 1 bulb Garlic (12-14 cloves separated, peeled and left whole)
  • 2 Tbsp Avocado Oil 
  • 1 tsp Sea Salt or Real Salt (divided)
  • 56 cups Vegetable Broth (low-sodium)
  • 1 tsp Italian Seasoning
  • Fresh Ground Pepper (to taste)
  • Optional: 1/2 cup Unsweetened, Plain Almond Milk or canned Full-Fat Coconut Milk (divided) 


  1. Preheat the oven to 400ºF (205ºC) and line a baking sheet with parchment paper. 
  2. Arrange the onions and cauliflower to the prepared baking sheet and drizzle with 1 1/2 tablespoons of oil and season with half of the salt.
  3. Place the garlic cloves on a second, smaller piece of parchment paper. Drizzle with the remaining oil (about 1/2 tbsp) and fold the parchment paper around the garlic to make a sealed packet. Place the packet folded side down in the middle of the baking sheet.
  4. Bake in the oven for 40-45 minutes until the cauliflower and onions are tender and the edges have begun to caramelize and brown.
  5. Heat the vegetable broth in a pot over medium-high heat (use 5 cups for a thicker soup consistency or 6 cups for a thinner soup consistency) and add the Italian seasoning, the remaining salt and fresh ground pepper (to taste). Bring to a gentle boil then remove from the heat and add the roasted cauliflower, onions and garlic. Stir to combine.
  6. Transfer the soup to a high-speed blender* or food processor (or use an immersion blender) and blend until smooth and silky. Season with additional salt and pepper, if needed.
  7. Divide between bowls and serve. For a creamier soup, stir in dairy-free milk just before serving.


  1. I use sweet onions here but yellow onions work as well.
  2. For serving: Drizzle with some good-quality olive oil, fresh chopped herbs (like parsley) or reserved roasted cauliflower florets.
  3. One serving is approximately equal to 1 – 1.5 cups of soup.

Keywords: soup, side dish, cauliflower, cauliflower soup, roasted cauliflower