Roasted Cauliflower Onion Soup

Roasted cauliflower and onion shine in this creamy, cheesy soup. Use low-fat cheese for low points without sacrificing taste.
Course Soup
Cuisine American
Prep Time 15 minutes
Cook Time 37 minutes
Servings 4 cups
Calories 219kcal
Author Marjory Pilley


  • 1 head of cauliflower medium-sized
  • 1/2 large onion
  • 4 teaspoons olive oil separated into 1 Tablespoon and 1 teaspoon
  • Salt
  • Pepper
  • 2 cloves garlic pressed
  • 1 teaspoon fresh thyme 1/4 teaspoon dried
  • 2 cups low-sodium vegetable broth or chicken broth
  • 1 cup sharp cheddar cheese shredded
  • 1/2 cup milk


  • Preheat oven to 400 degrees Fahrenheit.
  • Cut cauliflower into similar sized pieces.
  • Chop onion into rings and then cut into fourths.
  • Toss cauliflower and onion with 1 Tablespoon olive oil.
  • Sprinkle with salt and pepper.
  • Roast in oven for about 20-25 minutes. Vegetables will begin to brown on the edges.
  • Cook the garlic and thyme over medium heat for 2-3 minutes or until fragrant.
  • Add roasted cauliflower and onion to garlic and thyme mixture.
  • Add 2 cups of vegetable or chicken broth.
  • Turn heat to high until mixture boils then reduce and simmer for about 15-20 minutes.
  • Remove from heat and puree mixture with a stick blender. Or transfer to a food processor in batches.
  • Stir in cheese and milk.


Vegan and allergy friendly tips: use vegetable broth and leave out cheese. Add rice milk or soy milk instead. Freezing tips: store up to 2 months in freezer.


Calories: 219kcal | Carbohydrates: 13g | Protein: 11g | Fat: 15g | Saturated Fat: 7g | Cholesterol: 33mg | Sodium: 704mg | Potassium: 537mg | Fiber: 3g | Sugar: 6g | Vitamin A: 605IU | Vitamin C: 74.6mg | Calcium: 277mg | Iron: 0.9mg