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Lighter & Healthier Cauliflower Soup

Prep Time15 mins
Cook Time35 mins
Course: Dinner, Soup
Cuisine: American
Keyword: Easy Healthy Cauliflower Soup, Quick one pot meal
Servings: 6 Servings
Calories: 399kcal
Author: Stacey Mincoff


  • 2 Pounds Cauliflower (6-7 cups chopped)
  • 1 1/4 Cups Celery (4-5 stalks)
  • 2 Cloves Garlic (minced)
  • 1 Cup Gruyere Cheese (plus more for garnish)
  • 1 Cup Milk (whole)
  • 1 Cup Heavy Cream
  • 2 Cups Chicken Stock (or vegetable stock)
  • Pinch of nutmeg
  • 2 Tablespoons Butter
  • 2 Tablespoons Olive Oil
  • Salt and White or Black Pepper to Taste (white pepper is prettier for this dish)
  • Cooked Bacon (chopped for garnish)
  • Green Onions (for garnish)


  • Melt butter and oil in dutch oven or soup pot on med/high heat.
  • Sauté onions and celery seasoned with a little salt until tender (about 8-10 minutes), then add the minced garlic and cook for 1 more minute.
  • Pour the cream into the pan, add the cauliflower and the stock. Cook on med/high to high for about 5 minutes.
  • Add the milk, nutmeg, white pepper and continue to cook (but not a hard boil or it will get grainy) until the cauliflower is tender and the soup has thickened up a bit (about 2 minutes).
  • Stir in the shredded cheese and add more seasoning if you need to. If it gets too thick, just add more milk or stock.
  • Garnish with bacon, green onions and more cheese or even a different cheese (like cheddar) if you desire. Chili oil might be a nice garnish or flavor to add as well.


See my tip for cooking bacon here: BLT Salad with Homemade Croûtons


Calories: 399kcal | Carbohydrates: 14g | Protein: 14g | Fat: 33g | Saturated Fat: 17g | Trans Fat: 1g | Cholesterol: 95mg | Sodium: 317mg | Potassium: 697mg | Fiber: 3g | Sugar: 7g | Vitamin A: 1071IU | Vitamin C: 74mg | Calcium: 341mg | Iron: 1mg