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creamy cauliflower carrot soup

Creamy Cauliflower Carrot Soup (Dairy Free, Grain Free).

Filling and warming, this creamy cauliflower carrot soup has a little kick from some curry powder!

Course Soup
Cuisine Dairy Free, gluten free
Keyword cauliflower soup recipe, whole 30 soup recipe
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 35 minutes
Servings 6
Calories 85 kcal


  • 1 Tablespoon olive oil
  • 1 onion chopped
  • 2 cups chopped carrots
  • 1 head cauliflower florets only, chopped
  • 4 cups vegetable broth or chicken broth
  • 2 teaspoons curry powder
  • 1 teaspoon garlic powder
  • 1 teaspoon salt
  • ¼ teaspoon pepper
  • ¼ cup non-dairy milk coconut milk works well


  1. In a large soup pot, saute the onion in the olive oil over medium heat until soft, about 5 minutes.

  2. Add the carrots and saute for a few minutes. Add the cauliflower, broth, curry powder, and garlic powder and raise the heat to high.

  3. Bring to a boil, then reduce heat to a simmer.
  4. Cook until vegetables are tender.
  5. Remove the pot from the heat and puree the soup using an immersion blender.
  6. Add the non-dairy milk, salt, and pepper, and stir.

  7. Top with fresh herbs, chopped red pepper, or sliced green onions.

Recipe Notes

Refrigerate leftover soup - it should stay good for up to 5 days.

If you can't do carrots, feel free to use a different vegetable.

Nutrition Facts
Creamy Cauliflower Carrot Soup (Dairy Free, Grain Free).
Amount Per Serving
Calories 85 Calories from Fat 27
% Daily Value*
Fat 3g5%
Sodium 1078mg47%
Potassium 480mg14%
Carbohydrates 13g4%
Fiber 3g13%
Sugar 6g7%
Protein 2g4%
Vitamin A 7500IU150%
Vitamin C 50.8mg62%
Calcium 57mg6%
Iron 0.8mg4%
* Percent Daily Values are based on a 2000 calorie diet.