Heart Healthy Creamy Cauliflower Soup

(5.0)
By Judy Capodanno
Updated 9/25/2025
Dietitian Reviewed: Jane Schwartz, RDN, CLT
Approved for These Diets:
Heart Healthy | Gluten Free | Diabetic | Vegan | Vegetarian
Heart Healthy Creamy Cauliflower Soup
Photo Credit: Baldwin Publishing Staff Photographer

This heart healthy creamy cauliflower soup is a velvety, low-calorie favorite made with roasted cauliflower, garlic, and fresh thyme. With just 79 calories per serving and a naturally creamy texture, it’s a light and satisfying option for supporting heart health.

Perfect as a cozy starter or a nourishing main dish! For more flavorful soups, explore our Heart Healthy Soup Recipes.

Total Time
75 minutes
Servings
8
Calories
79

What Makes These Heart Healthy Creamy Cauliflower Soup Healthy

This soup supports heart health by using pureed cauliflower and low-fat milk for creaminess instead of heavy cream, which significantly reduces saturated fat. It's seasoned with aromatic herbs and spices rather than excess salt, keeping the sodium content in check. Roasting the vegetables enhances their natural flavors without adding unhealthy fats.

Key Health Highlights

  • Low in Sodium: Contains only 297 mg of sodium per serving, which is beneficial for maintaining healthy blood pressure.
  • Low in Calories: With just 79 calories per cup, it's an excellent choice for weight management.
  • Good Source of Fiber: Cauliflower provides dietary fiber, which aids digestion and helps you feel full longer.
  • No Heavy Cream: Achieves a rich, creamy texture from pureed vegetables, keeping saturated fat low at just 1g per serving.

FAQs About Heart Healthy Creamy Cauliflower Soup

Yes, it's very suitable for a weight loss plan. It is low in calories and carbohydrates while being high in fiber, which helps you feel satisfied and full.

For a thicker soup, you can reduce the amount of broth and water slightly. Another great method is to use an immersion blender directly in the pot, which allows you to control the consistency perfectly. Blending in batches in a traditional blender also works well.

Store the cooled soup in an airtight container in the refrigerator. It will stay fresh for up to 4 days.

Yes, this soup freezes wonderfully. Allow it to cool completely, then pour it into freezer-safe containers, leaving about an inch of space at the top. It can be stored in the freezer for up to 3 months. Thaw it overnight in the refrigerator before reheating.

More Healthy Soups & Vegetable Dishes to Try

Cozy Soups and Sides

Heart Healthy Buffalo Roasted Cauliflower
Healthy Cold Zucchini Soup
Heart Healthy Squash Casserole

What to Serve With Cauliflower Soup

Perfect Pairings & Collections

Heart Healthy Veggie Chickpea Sandwiches
Heart Healthy Air Fryer Hasselback Potatoes
The Best Gluten Free Side Dishes from Health eCooks Recipes

Ingredients

Recipe yields 8 servings

Directions

  1. Step 1

    Preheat oven to 425°F.

  2. Step 2

    In a large baking pan, toss cauliflower, garlic, and shallots with oil to coat and roast in middle of oven for about 30 minutes, or until golden.

  3. Step 3

    In a large stockpot, simmer broth, water, milk, roasted cauliflower mixture, bay leaf, thyme, nutmeg, salt and pepper for 30 minutes, or until cauliflower is very tender. Discard bay leaf. In a blender puree soup in batches until smooth. Transfer pureed mixture back to stockpot.

  4. Step 4

    Heat soup over medium-low heat until just heated through, about 8 minutes.

Nutrition Facts

Serving Size:
1 cup

79
Calories
4
g
Fat
3
mg
Cholesterol
297
mg
Sodium
7
g
Carbs
1
g
Sat. Fat
2
g
Fiber
5
g
Protein

Alternative Cooking Methods

While this recipe is designed for the oven and stovetop to develop a deep, roasted flavor, you could also steam the cauliflower until tender instead of roasting it for a soup with a lighter, milder taste.

Serving & Storage Tips

  • Serving: Garnish bowls of soup with fresh chives, a sprinkle of paprika, or a few homemade croutons for texture.
  • Storing: Let the soup cool completely before transferring it to an airtight container. It can be refrigerated for up to 4 days.
  • Reheating: Gently reheat the soup on the stovetop over medium-low heat until warmed through. Avoid boiling, which can affect the texture.

Ingredient Substitutions

  • For a Vegan Soup: Replace the 1% milk with an equal amount of unsweetened almond milk, cashew milk, or full-fat coconut milk for extra richness.

  • Broth Options: If you are not following a vegetarian or vegan diet, you can use low-sodium chicken broth for a different flavor profile.
  • Herb Variations: Feel free to add other herbs like rosemary or sage along with the thyme before roasting.

Try More Heart Healthy Soup Recipes