I often turn to cauliflower soup when I need a quick meal that fits any diet. This version lets you add chicken for protein or keep it simple without. It comes together in under 45 minutes and serves four.
Start with one head of cauliflower, chopped. Add a diced onion, two garlic cloves, four cups of vegetable broth, and optional cooked chicken if you want it. Simmer until tender, then blend smooth. Season with salt, pepper, and a touch of cream or plant-based alternative.
This base covers the essentials. Now, let’s look at how to make it step by step.
How to Make Cauliflower Soup with or Without Chicken
Recipe Details
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Servings: 4
- Course: Soup
- Cuisine: American
- Diet: Gluten-free, Low-carb, Vegetarian (without chicken)
Ingredients
- 1 large head cauliflower, chopped into florets (about 6 cups)
- 1 medium onion, diced
- 2 cloves garlic, minced
- 4 cups vegetable broth (low-sodium preferred)
- 1 tablespoon olive oil
- 1 cup cooked chicken, shredded (optional, for protein boost)
- 1/2 cup heavy cream or coconut milk (for dairy-free option)
- Salt and black pepper, to taste
- Fresh herbs like thyme or parsley, for garnish (optional)
Instructions
- Heat the olive oil in a large pot over medium heat. Add the diced onion and cook for 4-5 minutes until softened.
- Stir in the minced garlic and cook for 1 minute until fragrant.
- Add the chopped cauliflower florets and vegetable broth. Bring to a boil, then reduce heat and simmer for 20 minutes, or until the cauliflower is very tender.
- If using chicken, stir in the shredded cooked chicken during the last 5 minutes of simmering.
- Remove from heat. Use an immersion blender to puree the soup until smooth. Alternatively, transfer to a blender in batches and blend until creamy.
- Stir in the cream or coconut milk. Season with salt and pepper to taste. Return to low heat for 2-3 minutes to warm through.
- Ladle into bowls and garnish with fresh herbs if desired. Serve hot.
Nutrition
Per serving (without chicken):
- Calories: 150 kcal
- Protein: 4 g
- Fat: 9 g
- Carbohydrates: 14 g
- Sugar: 5 g
- Fiber: 4 g
- Sodium: 600 mg
- Cholesterol: 20 mg
Per serving (with chicken, adds about 100 kcal and 20 g protein per serving)
Cooking Method
The method relies on simmering to soften the cauliflower, which breaks down its starches for a silky texture when blended. Boiling preserves nutrients like vitamin C, while blending incorporates air for a lighter consistency. Adding chicken at the end keeps it from overcooking and maintains tenderness.
Tools Needed
- Large pot
- Immersion blender or standard blender
- Wooden spoon or spatula
- Knife and cutting board
- Measuring cups and spoons
Choosing Your Ingredients
Selecting Fresh Cauliflower
Cauliflower forms the base of this soup, so pick heads that are firm and white with no brown spots. Its cruciferous nature means it’s packed with sulforaphane, which supports digestion. Organic varieties reduce pesticide exposure, and look for ones with tight florets for even cooking.
Broth and Protein Options
Vegetable broth keeps things light and plant-based, drawing from root vegetables for umami depth. For chicken, use boneless thighs or breasts simmered separately to control fat content. Shred it finely to distribute evenly without overpowering the mild cauliflower flavor.
Dairy and Alternatives
Heavy cream adds richness from its high fat content, but coconut milk brings a subtle tropical note while staying dairy-free. Both emulsify well in the hot soup, preventing separation. Nut milks like almond work too, but choose unsweetened to avoid added sugars.
The Nutrition Behind Cauliflower Soup with or Without Chicken
This soup delivers low-calorie density with high satiety. Cauliflower provides antioxidants and fiber that aid gut health, while its low glycemic index helps stabilize blood sugar.
Without chicken, it’s ideal for weight management at under 200 calories per bowl. Adding chicken boosts lean protein, supporting muscle repair and fullness. The broth contributes electrolytes like potassium, and overall, one serving covers about 20% of daily vitamin K needs.
Fats from oil or cream promote absorption of fat-soluble vitamins in the veggies. Sodium levels stay moderate, but adjust broth to fit low-salt diets.
Adapting for Your Diet
Vegan and Dairy-Free Swaps
Skip the chicken and use coconut or oat milk instead of cream. Nutritional yeast adds a cheesy flavor without animal products. This keeps the soup fully plant-based and rich in anti-inflammatory compounds.
Gluten-Free and Low-Carb Adjustments
The recipe is naturally gluten-free with vegetable broth. For lower carbs, reduce onion and rely on cauliflower’s bulk. Pair with keto bread on the side if needed.
High-Protein or Low-Fat Versions
Increase chicken to 1.5 cups for more protein, or swap cream for Greek yogurt thinned with broth to cut fat while adding probiotics. These changes maintain creaminess without excess calories.
The Story of Cauliflower Soup
Cauliflower soup traces back to European kitchens in the 16th century, when the vegetable arrived from the Mediterranean. It gained popularity as a budget-friendly way to stretch ingredients during lean times.
In American cuisine, it evolved in the 20th century with cream-based versions for comfort. Adding chicken reflects fusion influences from chicken noodle soups, making it versatile for modern diets.
Common Mistakes and Expert Tips
One error is over-blending, which can make the soup gummy due to starch release. Blend in short bursts and stop when smooth. Another is under-seasoning; taste after blending, as flavors concentrate.
For best results, roast half the cauliflower first at 400°F for 15 minutes. This caramelizes sugars for deeper taste. If the soup is too thick, thin with extra broth gradually.
Store leftovers in airtight containers to prevent oxidation, which dulls color. Reheat gently on the stove to preserve texture, avoiding microwaves that can separate the emulsion.
Serving, Pairing, and Storage
Serve this soup warm in deep bowls, topped with croutons or seeds for crunch. It pairs well with a green salad or whole-grain bread to round out the meal.
For storage, cool completely before refrigerating; it lasts up to 4 days. Freeze portions in bags for up to 3 months—thaw overnight and re-blend if needed. Avoid refreezing after thawing to maintain quality.
The Science of Cauliflower Soup
Cauliflower’s cell walls break down in simmering water, releasing glucosinolates that give it a mild, nutty flavor when cooked. Blending shears these cells further, creating a velvety mouthfeel through pectin release.
Chicken adds collagen that gelatinizes in the broth, thickening naturally. Heat denatures proteins in both, enhancing digestibility while the low pH from onions aids mineral absorption.
Frequently Asked Questions
Can I make cauliflower soup without blending?
Yes, for a chunkier texture, mash with a potato masher instead. This keeps some florets intact and reduces prep time, though it won’t be as creamy.
Is cauliflower soup low in carbs?
It is, with about 14 grams per serving from natural veggie sugars. The fiber slows digestion, making it suitable for low-carb or diabetic diets.
How do I add chicken if starting from raw?
Cook diced chicken in the pot with the onions first, about 6-7 minutes until no longer pink. Then proceed with cauliflower and broth.
Can I use frozen cauliflower?
Absolutely, frozen florets work well and save chopping. Add them directly from frozen, but increase simmer time by 5 minutes to thaw and soften.
What if my soup is too thin?
Simmer uncovered for 5-10 minutes to reduce liquid, or stir in a slurry of cornstarch and water for quick thickening without altering flavor.
Is this soup suitable for meal prep?
Yes, it reheats evenly and holds nutrition well. Portion into containers with broth to keep it moist during storage.
How does adding chicken change the nutrition?
It increases protein by 20 grams per serving and adds about 100 calories, mainly from lean meat, while keeping carbs low.
Can I make it spicy?
Add chili flakes or cumin during sautéing for heat. Start with 1/2 teaspoon and adjust to taste, balancing the mild cauliflower base.