Dad’s Cauliflower Soup

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When I was a kid, we had homemade soup every night before our meal and my Dad’s Cauliflower Soup was always a favorite of mine. This is the perfect quick and easy low fat, low carb soup.

When I was a kid, we had homemade soup every night before our meal and my Dad's Cauliflower Soup was always a favorite of mine. This is the perfect quick and easy low fat, low carb soup.

Dad’s Cauliflower Soup

More of my favorite creamy soups include Cream of Asparagus Leek Soup with Creme Fraiche, Cream of Zucchini Soup, and Cream of Carrot Ginger Soup.

When I was a kid, we had homemade soup every night before our meal and my Dad's Cauliflower Soup was always a favorite of mine. This is the perfect quick and easy low fat, low carb soup.
5 from 5 votes
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Dad's Cauliflower Soup

45.1 Cals 3.3 Protein 8.8 Carbs 0.6 Fats
Prep Time: 5 mins
Cook Time: 25 mins
Total Time: 30 mins
Yield: 6 servings
CUISINE: American
When I was a kid, we had homemade soup every night before our meal and my Dad's Cauliflower Soup was always a favorite of mine. This is the perfect quick and easy low fat, low carb soup.


  • 1 large head cauliflower - chopped
  • 1/2 cup chopped onions
  • 4-6 cups water
  • 2 chicken bouillon cubes
  • salt and pepper to taste


  • In a 5 quart saucepan, add all ingredients.
  • Cover and simmer until vegetables are tender (about 20 minutes.)
  • Puree with an immersion blender until smooth.


Serving: 1/6, Calories: 45.1kcal, Carbohydrates: 8.8g, Protein: 3.3g, Fat: 0.6g, Saturated Fat: 0.1g, Cholesterol: 0.3mg, Sodium: 469.1mg, Fiber: 3.7g
WW Points Plus: 1
Keywords: cream of cauliflower soup, creamy cauliflower soup, Dad's Cauliflower Soup, healthy creamy soup, vegetarian soup

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  1. Amazingly delicious and simple to make. I waited for the simmered ingredients to cool down just a touch and put them into my blendtech blender instead of using an immersion blender, and it worked pretty well. Might add more chicken broth to cool it down next time, as I enjoy thinner, brothier, and more voluminous soups. I paired it with a salad and apples with peanut butter.

  2. Amazing and so simple!  This is a keeper and now our favorite!

  3. I just finished making this soup and it is soooooo good. The only modifications I made was I sauted the onions and garlic, used 1 cup of ho salt vegetable broth and 3 cups water, added 1/8 tsp of nutmeg, garlic powder , sage and paprika. Thanks Gina for all you do.

  4. I have made this soup several times now and it’s become almost a weekly staple. It’s simple to make and very satisfying. I following the directions to a T and I add in Smoked Paprika….because I add that to everything. This has helped me to stay on track on WW program. Thanks for the recipe!

  5. Excellent soup! So easy to make! My husband, who loves to cook and made a comment that he doesn’t care for the things I have made from this site. Well that has changed. He LOVED IT! WENT BACK FOR A SECOND BOWL! He asked that I make more! That’s saying alot!
    Keep up this site! Thank you Gina!

  6. I did make it and it was delicious. I added 4 bouillon cubes instead of two. I also added carrots and celery.


  8. This soup is simple and delicious! For those of you who thought it was bland, use less water. I use 4 cups. Also after done you can sprinkle with freshly grated parmesan. Yum!!!!

  9. This recipe is fantastic!! After starting WW always looking for new ideas for low fat. Was looking for a substitute for my normal cauliflower with tons of cheddar in it…this worked!!! To get me a little cheese I added laughing cow light …just a couple , helped make it creamier too oh and some Frank's red hot gave it a little zing too! Thanks Gina!!!

  10. I added a clove of garlic and left a cup and a half of cauliflower in chunks for texture, sprinkled each serving with reduced fat cheddar cheese and voila delicious, thanks for the recipe. DOQ

  11. Great recipe, thank you for sharing it Gina. I love how creamy it is.

  12. This is so delicious and such a filling soup, thanks for the recipe!! I'm making it for the second time today and I roasted the cauliflower, onion and some garlic before adding it to the broth to simmer. It smells delicious!

  13. I strained the cauliflower and onions and puréed them in a food processor, added them to a new pot and then added back in the water/broth they cooked in to ensure I got the right texture. I also added a tablespoon of Smart Balance butter. I thought the consistency was perfect – very thick and creamy without milk or flour. To bump up the flavor, I think I'll add celery and maybe a little carrot next time. Otherwise I think this recipe is about as easy, tasty and low cal as it gets!

  14. My husband and I are in week 5 of the 5:2 Intermittent Fast lifestyle and I am so pleased to have found your website. For today's wellness day, we were able to have breakfast, Santa Fe Stuffed Peppers for Lunch — delicious — and some of this soup for supper and still end up well under the 500 calories. Thank you. Thank you.

  15. I sprinkled Cheddar Shake on top – Yummy and only 2 pts for Cauliflower Cheddar soup!

  16. This soup is delicious! I added parmesan cheese and garlic powder. This is definitely going in my favorite recipes!

  17. This is delicious. It was my first attempt at cauliflower soup, and it was marvelous!!! Thank you Gina!!

  18. Fantastic!!! I did add some carrots and celery (still with only 4 cups of water). So easy and quick that I made it for a last minute lunch today. I will be making it again. Thanks!

  19. Oh, boy! This is good! I browned the onions in a teeny bit of olive oil while I was cutting up the cauliflower, but otherwise just kept to the recipe. So simple, yet so good. Thanks a million, Gina.

  20. A dash of nutmeg was magic. It completed it…so if you taste it and feel like something in missing, it's NUTMEG!

  21. I made this tonight with the following modifications:
    I made the roux with butter/flour, and I added some rosemary and garlic. SO GOOD!!! I will definitely be adding this to the winter soup rotation!

  22. I made this soup with some modifications. I added chopped celery and carrots. I sauteed the veggies in olive oil first. Then, I added 4 cups of water and three chicken bouillon cubes. I also added basil, thyme, salt, and pepper. I cooked it at medium high heat until it started boiling. Then, I reduced the heat to medium low and let it simmer for an hour. I added some corn starch to thicken the soup a bit. I cooked it a little bit longer until all the veggies were soft. I did not puree the soup because I like soup a bit chunky.

  23. so delicious. I added a tiny bit of cayenne pepper for a nice little kick.

  24. I think it was awesome as is. Next time I'm going to add more cauliflower (or less water) and see if it makes it even creamier. Thanks so much for this!!!!!!!

  25. oh wow! this is soo good. I've looked for foods that look and taste fattening but are healthy. hehe. I added some fresh oregano since I need to use it, carrots, and celery.

    My 4 year old even asked for 2nds! shes not a big soup eater.. well not a good eater over all.


  26. I'm new to this site and I just made these. Yum!!! I'll be a follower from now on. 🙂

  27. How many cups were in each of your servings? My whole soup made 5 cups. Thanks so much!

  28. Love your recipes. I made it with five cups of water but would reduce to four next time. My extra additions were: garlic, parsley, lemon pepper and garlic powder. Yummy!!!

  29. If I decided to use a rue, would I add that after I had cooked/pureed the cauliflower or would I combine it with the other ingredients to cook the cauliflower in? Thanks

  30. I love your site!! Thanks for the awesome recipes! I have a similar recipe although mine calls for sauted carrots, celery, onion and cauliflower for even more vegetables! I also use the Emerson blender and I can't believe I'm eating 0 or 1pt soup depending on if I sauté it's olive oil!

  31. so good – great as is but a good starting point also to add whatever spices or toppings you are in the mood for. tonight added a little curry powder. yum.

  32. This is the 2nd Skinnytaste item I've tried and the 2nd that I've fallen in love with. Thank you!

  33. Yum! I made it as stated in the recipe and my husband and I both loved it. Next time, I'll have some potato fixin's to throw on top after serving (chives, bacon bits, cheese).

  34. I cooked it just the way it is, so easy, and I am in love! Potato soup has always been a staple of mine growing up. This reminds me of it but way healthier. Think this will be added to the menu a lot during the winter.. in Texas. 🙂 Thanks!

  35. I've made many of the recipes on this site, but this was the first one that was dissapointing 🙁 and I normally LOVE cauliflower soup! I had even used some homemade chicken stock instead of plain water to give it a flavor boost, but it was just so bland. Ended up tossing in a LOT of spices to give it some more flavor so it was edible. Maybe next time I'll try the rue option!

  36. I have the same issue with the wingdings showing up where the calories/points should be. If you go to print the recipe though everything is fine! Will be making this tonight 🙂

  37. Gina, I LOVE your site! Thank you for doing it. You're wonderful! And so thin–the perfect inspiration. 🙂 The points and info for this recipe came up as symbols. Is there any way to fix it? Thank you!

  38. The nutritional info on this is showing as wingdings I believe, is it still 0 points?

  39. So great! I made it twice and once added a cup of quinoi for a more filling soup… Both were amazing thank you!

  40. Silly question, but I really almost to the point of hating despise onions. However I am enough of a grownup to add green onions and scallions chopped very finely to lend flavor to my meals.

    My question is how strong is the onion flavor in this recipe? Is the final taste like a potato soup?

  41. Sorry to bug but how many calories is this?

  42. Yellow or white onion is fine.

    • Tried this tonight.  Added 2 small diced potatoes to the pot , 6 cups water and better than bouillon.  
      When finished, pureed in pot then added a dash of nutmeg.  
      Very good as is!  

      Hubby added cheddar cheese and bacon bits on his.  

      Thanks again Gina.  I have forwarded your website on to several friends who are trying several of your dishes.  
      Five ⭐️ ⭐️ ⭐️⭐️⭐️

  43. This may be a silly question – but what type of onion do you use in this? White onion? Sweet onion? Gorgeous food photos by the way!!!!

  44. awesome!!! great to add at end 1 slice of bacon, a dollap of lowfat sour cream and bit of shredded cheese. But good without all that too.

  45. I think it's still 0 but have to check on recipe builder.

  46. Wouldn't it still be 0–veggies are 0 now…?

  47. Hi Gina,
    your recipes ROCK! this one i love and make often. great for cold days. on the new plan i see this is 3 points. is that what you get when you translate this? thanks again! Bernadette

  48. Made this tonight and it is so yummy! My husband needs heartier soups so I added a little light sour cream, reduced fat cheese and some turkey bacon to make it more like "loaded potato soup". It was our meal, so the little points I added to each serving was ok for us. Thanks so much!!

  49. Gina, you are a goddess! This soup was amazing and I cannot believe it's 0 points plus. Thank you!

  50. I love roasted cauliflower, haven't tried it that way, thanks for sharing!

  51. Gina, I actually roasted my cauliflower first but instead of using olive oil I lightly sprayed the cauliflower with my soy butter substitute in a large ziplock bag, added the garlic, and lemon then placed in the oven for 25 mins. Then after the cauliflower was roasted then I made the soup! It was WONDERFUL! Thank you for your website…it makes Weight Watchers so much easier and I am able to make family meals instead of seperate meals. Thanks again!

  52. Frozen would work too, I just find the taste of fresh better. I use a roux for a lot of soups, a little goes a long way.

  53. What about using frozen cauliflower? My mom,(being from Austria), always made rouxs to thicken and give more flavor to soups and sauces, even to green beans with dill…so yummy. Too bad it adds too many cals. So, the immersion blender is the next best thing. I have made the butternut squash and the creamy zucchini soups alot last winter, we just loved them. We also add crushed red pepper to the recipe…love it! Thanks for all the work you are putting into this site!

  54. Thanks so much for this great soup! I was shocked how flavorful it was, and considering it is 0 ww points, I am now obsessed!

  55. Oh yea, I didn't mention that I got 13 cups of soup from the doubled recipe and it didn't cost me $10 total, buying organic.

  56. This was FANTASTIC! I had no idea what we were in for making this soup. My husband is not exactly a veggie kind of guy and although I love cauliflower I was hesitant to make it the main focus of dinner. I made no changes to the recipe except that I made a double batch (I was optimistic) so we could eat it all week. I used 4 cups of water for each head of cauliflower, so 8 in total. I didn't add anything to the recipe. It was so simple and so delicious and to me just tasted like a creamy chicken soup, just a hint of the cauliflower/cabbage taste… which we loved. My husband had FOUR bowls last night! I just had it for lunch and it was just as good day 2. Filling too. This is a great soup as is, and would also make a great base for almost any herbs/toppings/add-ins you could think of.

  57. I tried this recipe for the first time last night!! YUMMY!! Didn't think it would be as tasty as it was! No modification were needed ~ awesome as is!! Thanks for another awesome recipe!!

  58. To anyone else who read the ingredients and thought "Where's the rest??" – Make the soup just as its posted, both my husband and I could NOT believe how amazingly creamy & flavourful it was!!
    Thanks again Gina 🙂 The original Weightwatcher 0 pt soups were Definately gettin old!!!

  59. I love this soup, but I've modified it just slightly: no salt or pepper at the start (the boullion adds enough salt), and add one or two tablespoons of lemon pepper seasoning (to taste – brightens it up) & dried parsley flakes after it's all been cooked & pureed and you're ready to serve. I also never use more than 4c water (gets too watery).

  60. I was absolutely amazed at how creamy and rich tasting this soup turned out to be. I followed the reciped to a T, except that I pureed it in a regular blender, added salt and pepper and it tasted just like a chowder. I've tried other zero point recipes but this is the only one I can stomach. Will definitely make again. Thanks so much. Stumbled upon your site last night and so glad I found it!

  61. LOve love love the soup. I added ground turkey for a little more substance! Love the additional ideas posted here! Some really great ideas! Planning to make the Butternut Squash and Zuchinni soup soon!

  62. @ Tami, Thanks! I love this soup too. So simple!!

  63. Yum! I made it tonight and it's almost gone. I added roasted garlic for a more intense flavour. I managed save some for tomorrow's lunch.

    I just discovered your blog today and I love it. I can't wait to make more of your recipes. By the way, awesome photos!

  64. I just came across your site the other day and have already made three things from it! Thank you for the great recipes! I loved this soup! I added some fat free sour cream to make it a touch more creamy…it turned out great!

  65. So true. This whole pot of soup is under $5 to make. Glad you all liked it.

  66. Followed your zero recipe which is a hit with everyone who has tried it. The girls love that they can eat as much as they want and the boys ask for more please! Great if your watching your weight or your wallet! Thanx very much Gina!

  67. I’m glad you liked it, I like the additions you added. I have a head of cauliflower in my fridge, I think I’ll make this tonight, perhaps with the rue just like Dad used to make.

  68. Thanks for the recipe! I used the broth too, added 1/2 tbs of sherry, a pinch of nutmeg and 1 tbs rosemary turned out great! It’s nice to have a creamy soup once and awhile especially one with 0 points

  69. Thanks Dawn, I’m sure using broth is just as good!

  70. Thanks for this great website Gina!! I just made this for lunch with a few modifications. I didn’t have bullion so I used chicken and beef broth. Instead of salt and pepper I used seasoning salt. It turned out really good. It was a little too peppery, so next time I make (yes, there will definitely make it again!) it I’ll use less seasoning salt.

  71. This recipe was modified to make it 0 points, but my Dad’s original recipe, he makes a rue. He heats butter in the pan and adds flour. Browns it for a few minutes which thickens the soup. But it also adds points.

  72. I feel like I am missing something – it tastes like water to me!!!

    • Only responding to this '08 comment because these comments show in reverse order… I think anymore than 4 cups of water would make this watery. I used 4 cups and a large head of cauliflower – delish!

  73. yum!!! how many points is it if you eat the whole recipe? 🙂