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10 Minute Creamy Cauliflower Soup Recipe


Soup is a meal my kids will always eat.  We love soup because you can pack it full of veggies, and my kids love it because it is warm, comforting and delicious!  This 10 minute creamy cauliflower soup recipe is one of our favorites because it is super fast to make, and is packed full of cauliflower and all its nutrients.  Cauliflower is a really versatile veggie high in Vitamin C, K, fiber and B vitamins.  Give this soup a try for dinner tonight and you will probably want it on your regular meal plan!

10 Minute Creamy Cauliflower Soup Recipe. Perfect for picky eaters!

For this soup there is only 2 steps!

Step 1:


10 Minute Creamy Cauliflower Soup Recipe. Perfect for picky eaters!

Step 2:

Blend ingredients in blender.  If you are using a high powered blender, make sure you don’t blend it too much or it will get a little too pasty.  If you like a little bit of texture in your soup, reserve some of the cauliflower and then add it in after you have blended.  You can use whatever kind of cheese you prefer.  Parmesan is really good if you like a little stronger cheese flavor, or cheddar is great if you are going for a more traditional flavor.

10 Minute Creamy Cauliflower Soup Recipe. Perfect for picky eaters!


Once your soup is blended, pour into bowls and serve!  You can garnish if you want – which with a mild soup like this we love garnishes!  We used crunchy croutons, bacon pieces, and super thinly sliced spinach on the top of our soup.


10 Minute Creamy Cauliflower Soup Recipe. Perfect for picky eaters!

This is a great soup to start your kids out with if they have texture issues, or are picky with their veggies because it is so creamy with a yummy cheese flavor.  They will have no idea there is so much nutrition in it, and that it only took you 10 minutes to make!

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3 from 27 votes

10 Minute Creamy Cauliflower Soup

Prep Time10 mins
Cook Time10 mins
Total Time20 mins
Course: Soup
Cuisine: American
Servings: 4 servings
Calories: 175kcal


  • 4 1/2 cup cauliflower, florets
  • 1 clove garlic
  • 1/4 medium onion
  • 2 1/4 cup milk
  • 1/2 cup cheddar cheese, shredded
  • 1/8 teaspoon salt
  • 1/8 teaspoon black pepper, ground


  • Chop cauliflower; mince garlic and chop onion.
  • Steam cauliflower, garlic and onion. (A rice cooker works great for this)
  • Combine with the rest of the ingredients in a blender.
  • Blend until smooth being careful not to over blend.
  • Pour into bowls and serve warm with bacon bit, croutons, and chives or another green garnish.


Calories: 175kcal | Carbohydrates: 14g | Protein: 10g | Fat: 10g | Saturated Fat: 6g | Cholesterol: 28mg | Sodium: 262mg | Fiber: 3g | Sugar: 10g
Keyword : 10 minutes, cauliflower, gluten-free, quick and easy, vegetarian


10 Minute Creamy Cauliflower Soup Recipe. Perfect for picky eaters!


Natalie Monson

I'm a registered dietitian, mom of 4, avid lover of food and strong promoter of healthy habits. Here you will find lots of delicious recipes full of fruits and veggies, tips for getting your kids to eat better and become intuitive eaters and lots of resources for feeding your family.

Learn More about Natalie

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Recipe Rating


Went to the back of a cookbook with my son and here’s our suggestions:
Dark Chocolate? 🙂
Devilled Eggs
Dover sole
Dirty Rice
Or a bit more creatively:
Dipped _____
Diamond shaped ______
Double _______
Dried _____

Can’t wait to see what you come up with!!

Dragonfruit is awesome if you can find it. It really is gorgeous, and delicious. How about dulce? It’s a kind if sea vegetable and I really enjoy it as well. Or how about delicata squash? If you’re feeling REALLY adventurous, then now would be the time to try Durian. I haven’t been brave enough to tackle it yet. It’s a bit of a stretch since it’s not a “primary” ingredient, but you could also do dashi.

This soup looks good and I love cauliflower. I’ll think about some foods that start with “D” but I like the ideas here already, especially some dips maybe one for fruit and one for veggies.

Thanks for sharing this wonderful idea!

And for reminding me that meals don’t have to be either (complicated, time consuming) / or (open a not-so-nutritious can of soup)!

We haven’t tried freezing it, but I bet it would work fine. It will separate, but when you reheat should be smooth and creamy again.

2 stars
Bit of an odd mix of flavours. If I made it again I would add more garlic, and possibly some other spices