5 Low-Calorie Cauliflower Soup Recipes That Help You Lose Weight

5 Low-Calorie Cauliflower Soup Recipes

Cauliflower Soup Recipes: Here is a list of 5 Cauliflower soup recipes that are low in calories and incredibly simple to cook. Let’s begin with their recipes.

With this in mind, we’ve compiled a list of 5 Cauliflower soups that are low in calories and very quick and easy to cook. Let’s begin with their recipes. Have a peek at the images below.

1. Corn & Cauliflower Soup- Our Recommendation Recipe

Let us begin with our favourite recipe. This soup is crisp and delicious, prepared with cooked cauliflower and crunchy corn. It is, indeed, a blend of health and flavour. PS: Omit the cream from the recipe.

Ingredients of Corn & Cauliflower Soup

  • 1 Tbsp olive oil
  • 1 onion, finely diced
  • 4-5 cloves of garlic
  • 2 cups cauliflower florets, finely chopped
  • 1 cup corn
  • 1 Tbsp cashew nut paste
  • 2 glasses water
  • 1 slice of Bread
  • 1/2 tsp black pepper powder
  • 1 tsp sugar
  • Salt as per taste


1.Heat some olive oil in a pan. Stir in the chopped onions well. Then stir in the garlic.

2.Cook the cauliflower florets for 2 to 3 minutes.

3.Mix in the cashew nut paste well. Next add the corn and water to the pan and cover with a lid.

4.Cook it over medium heat until done, then set aside to cool.

5.Place everything in a blender along with the slice of bread and pulse until smooth.

6.Place the paste in a large saucepan. Reduce the heat to medium and add the milk, black pepper powder, fresh cream, sugar, and salt to taste.

Bring to a boil.

8.Serve garnished with crushed corn.

2. Spinach & Cauliflower Soup Recipe

This satisfying and appetising thick, nutrient-rich soup is worth including in your weight reduction regimen. Don’t forget to top with crushed corn to add some crunch to your soup.

Ingredients of Spinach & Cauliflower Soup

  • 2 cups cauliflower
  • 1/2 cup onions – chopped
  • Handful of spinach leaves – handful
  • 2 cups skimmed milk
  • 1 liter vegetable stock
  • Salt and pepper to taste.


1.Mix together the cauliflower, onion, and spinach with the stock.

2.Simmer until the veggies are tender.

3.In a mixer, cool and combine

4.Combine the milk, salt, and pepper.

5.Reheat and serve right away.

6.Serve with garlic bread and soup sticks.

3. Classic Cauliflower Soup Recipe

This cup of cauliflower soup will be an excellent companion for those times when you want something light and soothing. It has a creamy smoothness that will have you wanting more after each sip!

Ingredients of Classic Cauliflower Soup Recipe

  • 1 cauliflower head
  • 1 carrot
  • 1 medium onion, chopped
  • 2-3 garlic bulbs, grated
  • 1 cup chicken or vegetable stock
  • 1 tablespoon of oil of your choice
  • A bunch of coriander leaves
  • Black pepper and salt to taste
  • Half cup milk


1. Heat the oil in a skillet and sauté the onions. When the onions are light pink, add the garlic and cook until both are brown.

2. Add cauliflower, carrots, salt, and pepper and sauté until tender. Simmer for 5 minutes after adding the vegetable/chicken stock.

3. Pour in the milk and bring it to a boil. Turn off the heat. Serve immediately with the coriander leaves.

4. 5-Ingredients Cauliflower Soup Recipe

This cauliflower soup recipe also includes spinach, another non-starchy, low-carb wonder that is high in magnesium, folate, iron, calcium, and a variety of vitamins. The best thing is that you can make the soup in under 30 minutes with only a few ingredients.

Ingredients of 5-Ingredients Cauliflower Soup Recipe

  • 1 yellow onion, roughly chopped
  • 3-4 cloves garlic, smashed
  • 1/2 head of cauliflower, roughly chopped
  • 1 tablespoon chopped fresh rosemary (can substitute 1 teaspoon dried rosemary)
  • 2-3 cups vegetable broth


1.In a medium saucepan, heat approximately a tablespoon of olive oil. Cook the onion and garlic over medium heat. Add a sprinkle of salt to taste.

2.Continue to sauté the onion and garlic for 10-12 minutes, stirring regularly. Add the cauliflower and rosemary when the onions and garlic are tender and starting to brown.

3.Raise the heat slightly and sauté the vegetables for another 3-5 minutes. Just cover the cauliflower with vegetable broth. Bring to a boil, then lower to a low heat to keep the soup simmering.

4.After about 5 minutes, take the soup from the heat and mix until extremely smooth and creamy in appearance. Season to taste and serve hot!

5. Keto-Friendly Cauliflower Soup Recipe

Cauliflower is widely regarded as a superior option for white rice and refined flour. It may be used to produce a lot more than simply plain sabzi. One of them is this delicious soup.


  • 4 tablespoons Extra Virgin Olive Oil divided
  • 5 small Garlic Cloves peeled
  • 1 large Cauliflower Head 8 cups (950g/33 oz) cut into small pieces 2 inches
  • ¼ teaspoon Salt
  • ¼ teaspoon Pepper
  • 1 medium Onion peeled, finely chopped
  • ½ cup Celery diced
  • ½ teaspoon Thyme
  • 4 cups Vegetable Broth reduced salt broth if preferred to not get a too salty soup
  • 3 oz Cream Cheese cubed – I used French Kiri Cream cheese. Or coconut cream + xanthan gum


  • 1 handful Grated Cheddar
  • 1 tablespoon Heavy Cream


  1. Preheat the oven to 400 degrees Fahrenheit (200 degrees Celsius).
  2. Chop the cauliflower head into small florets (1-2 inches in size) and measure out the precise amount called for in the recipe (grams/oz is optimal for precision). This step is critical for achieving the desired creamy texture.
  3. Put the cauliflower florets on a large baking sheet, not overlapping them. Spread the florets onto two baking sheets if your baking sheet is too small. Toss the veggies with 2 tablespoons olive oil and the peeled garlic cloves.
  4. Sprinkle with salt and pepper and bake for 20 minutes, or until the top is aromatic and slightly brown.
  5. Meanwhile, warm 2 tablespoons olive oil in a large cast-iron pan, Dutch oven, or nonstick pot over medium heat.
  6. Cook until the onion, celery, and thyme are aromatic, translucent, and tender, about 3-4 minutes.
  7. Add the roasted cauliflower florets/garlic cloves and vegetable stock (I prefer low sodium stock to keep the soup from becoming too salty). Bring to a boil, then reduce to a low heat for 20 minutes, or until the cauliflower is tender.
  8. To make a smooth soup, add softened cream cheese cubes and combine with an immersion blender.
  9. Drizzle with heavy cream, shredded cheddar, fresh parsley, or toasted sliced almonds to serve.

Soup and weight reduction have a good link. Test these dishes at home and let us know how they turned out in the comments.


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