January 20, 2015 | Home >Healthy Kids >10 Minute Creamy Cauliflower Soup Recipe

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:

Steam chopped cauliflower, one clove garlic and 1/4 onion.  I like to buy the pre-chopped cauliflower at Costco in the produce section.   It is already chopped into pieces the size shown in the picture.  It is super convenient – I usually buy a bag every week and use in different cauliflower recipes, or just roast it. You can definitely just buy a head of cauliflower though.  I steamed mine in my rice cooker and it only took about 5 minutes!

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!

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


10 Minute Creamy Cauliflower Soup Recipe

10 Minute Creamy Cauliflower Soup Recipe
Serves: 4


  • 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


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

Nutrition Facts

  • Nutrition per serving % daily value
  • Calories: 174 9%
  • Fat: 9 g 14%
  • Carb: 13 g 4%
  • Fiber: 2 g 8%
  • Protein: 10 g 20%
  • Sugar: 9 g
written by
Amy Roskelley

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none says:

dandilion greens, dandilion tea

Amy says:

Thanks None! I’ve never tried dandelion greens before!

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sallyjrw says:

(Ok I admit I googled it)

Amy says:

Ahhh, I just googled it too and it’s so pretty! I wonder if I could find some around here? Hmmm.

Andrea says:

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!!

Chelsea says:

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.

dawn says:

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.

Amy says:

WOW! Thanks guys! You all have great ideas!

Cream says:

What a good idea! Thanks for sharing.

J says:

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)!

Joleen says:

I’m thinking this would freeze well. Can anyone confirm? Thanks!

Natalie Monson says:

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.

It looks very beautiful! I’d never do like this , but i want to try this!

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