Want a comforting soup for a cool day? Try this creamy blended cauliflower chowder recipe. This one happens to be grain-free and dairy-free (paleo!) but you can stir in some cheese if you'd like.

Creamy Blended Cauliflower Soup

I love soup. Especially blended soups. They’re so creamy and warm and comforting. Creamy soups are just perfect for a cool autumn evening, and they’re filling without being too heavy.

My husband doesn’t love soups as much as I do, but he’ll eat them if I make them. What he does love, however, is Loaded Baked Potato soup. So I wanted to make something sort of like that (BACON!) but lighter. I used roasted cauliflower for the bulk of the soup, with just a few potatoes to thicken it without adding the weird glossiness arrowroot can lend if you use too much of it, and of course without corn starch.

I’m still not sure if my husband knows this is a cauliflower soup. I told him I was making loaded potato soup, and he took the kids to a playground while I made it. So he never actually saw the cauliflower. He didn’t come back and say, “Hey, this potato soup tastes…different. Did you do something weird to it?” Nope. Just, “This is good!” Shh… don’t tell him. Just kidding.


5 from 1 vote
Creamy blended cauliflower soup recipe - dairy free grain free
Creamy Blended Cauliflower Soup (Dairy-free / Grain-free)
A creamy, comforting cauliflower chowder. For when you want something like loaded baked potato soup, but lighter. Dairy-free, gluten-free, grain-free.
Course: Soup
Cuisine: American, Paleo
Author: Emily Chapelle@ Joyful Abode
  • 1 head of cauliflower cut into florets
  • 3 large red potatoes washed and cubed
  • olive oil
  • Himalayan sea salt
  • pepper
  • 1 lb bacon cut into little pieces
  • 1 Tbsp coconut oil
  • 1/2 cup chopped celery
  • 1/2 cup chopped carrots
  • 3 cloves garlic minced
  • 1 tablespoon onion diced or 1 dried onion
  • 6 cups chicken broth
  • 2 cups almond/coconut milk blend or your milk of choice
  • Frank's Red Hot to taste
  1. On a cookie sheet, drizzle the cauliflower and potatoes with some olive oil and sprinkle with salt and pepper. Throw it into a 400 degree oven for about half an hour.
  2. Meanwhile, throw the bacon in a skillet on medium-low so it can start rendering and crisping.
  3. Heat the coconut oil in a large soup pot. Add your onion (if using fresh), celery, carrots, and garlic. Let them cook a little bit together for a few minutes, but don't let them burn!
  4. Add your roasted veggies to the pot, and pour in the broth and milk. If you're using dried onion, add it now too.
  5. Don't forget about your bacon. Take it out of the pan if it's done!
  6. Heat to a boil, and cook for a few minutes.
  7. Turn off the stove and use an immersion blender to blend everything together until creamy. If you want a few chunks, you can leave them, but I prefer this soup to be smooth.
  8. Taste and add more salt, pepper, and a few dashes of Frank's Red Hot if desired.
  9. Stir in your bacon, reserving a bit of it for garnishing.
  10. Serve!
Recipe Notes

If you don't mind dairy, you can stir in some grated cheddar cheese, full-fat sour cream, or a drizzle of heavy cream, or top with blue cheese. If you are dairy free, you can add a drizzle of coconut milk, or just some extra Frank's Red Hot!

I hope you enjoy this creamy cauliflower soup recipe!

So… you don’t have an immersion blender? No problem! You can still make this soup. Use a regular blender (just make sure to leave the top vented for escaping steam, with a towel over it for splatters, and blend in batches).

85 Comments on Comforting Cauliflower Soup Recipe (Dairy-free / Grain-free)

  1. J. Olson says:

    Your soup is wonderful! The doctor has ordered my Italian husband to omit all grains and dairy (+ other foods). DH is hating it and it has only been a week.

    I used avocado oil throughout, only had Canadian bacon and used 8oz instead of 1 lb. I then used homemade chicken stock and pecan milk since DH doesn’t like coconut and is allergic to almond. It is so good!

    Thank you so much! This soup has made a world of difference at our house. It will be at our table often, summer and winter.

  2. Flours&Hunny says:

    5 stars
    Made this soup tonight on a cold, snowy afternoon – and it was amazing! So, so delicious. It’s a lot of bacon, but my husband loves the amount. ๐Ÿ™‚ Didn’t make any substitutions and used original, unsweetened almond milk from a carton for the milk. Really loved it. Thank you so much!

  3. […] Comforting Cauliflower Soup (Dairy-free & Grain-free) recipe by Emily @ Joyful Abode […]

  4. Neely T says:

    I need an emersion blender, like, two years ago! So cool!

  5. Joella says:

    Looks yummy!! Love the red!

  6. Joella says:

    Looks yummy!!

  7. AndrEa says:

    Love these little blenders! I don’t have a regular blender or an immersion blender so end up putting my broccoli and cauliflower soups in the food processor – what a mess it makes! This sure would come in handy ๐Ÿ™‚

  8. jessica says:

    I was just needing an immersion blender yesterday for a blended soup! I love all the color options!

  9. Diana Cote says:

    I love Red or Chocolate Cherry. ๐Ÿ™‚

  10. Wynter Weaver says:

    Oh, and for sure the green one! Matches my kitchen walls ๐Ÿ™‚

  11. Wynter Weaver says:

    This chowder looks delicious! Also, what fun colors the immersion blender comes in!

  12. Elena says:

    Blue Iced Mint

  13. Sarah Jane says:

    I’d pick watermelon sorbet.

  14. Mauranda says:

    Love the pink one!! Super cute. And the recipe? Looks delish!

  15. Emily Romero says:

    I would get a teal one – it matches my retro kitchen counters! ๐Ÿ™‚

  16. JESSICA says:


  17. Janine says:

    I’d go with the teal shade, and I can’t wait to try this recipe!

  18. Kelli says:

    I would choose turquoise! It’s so pretty!

  19. Alison says:

    I’d choose chocolate cherry!! Thanks. ๐Ÿ˜€

  20. Amanda says:

    I want a green one!

  21. Rubi says:

    The teal one is gorgeous!!!

  22. April Weber says:

    Ohhhh…I have been looking at immersion blenders for a week now trying to decide on one! The lime green one is spunky! ๐Ÿ™‚

  23. Kylie says:

    I’m so happy to see I didn’t miss it – cool!

    Being the classic, traditional gal that I am – I’d choose brushed chrome! I’m thinking it’d look pretty nice next to our brushed chrome kitchen aid mixer. ๐Ÿ™‚

  24. Kylie says:

    While I’m bummed to see I missed out on an awesome immersion blender, I’m not posting for that reason.

    It’s to say this soup is AMAZING! I’d tried a cauliflower soup recipe before that I really didn’t care for, but THIS… is…. THE BEST I’ve ever had, and I don’t think I’ll ever need to search for another again. Thanks for giving my family a healthy and delicious cauliflower soup recipe we’ll enjoy for years to come.

    • 5 stars
      You didn’t miss it! There’s one day left in this contest! Clear your cache or try a different browser if you’re having difficulty. Rafflecopter can be a little picky.

      I’m SO GLAD you enjoyed the soup so much! ๐Ÿ™‚ And thank you for telling me. It makes me really happy to hear that I’ve made THE recipe for your family (well, for cauliflower soup anyway). I hope you’ll try some of my others, and sign up for email updates so you can see the new ones coming up.

  25. Renea p. says:

    I would love the blue iced mint!

  26. Natalie says:

    I like the pink champagne. Can’t wait to try the recipe! I love creamy soups but have been dairy free due to breastfeeding a son with milk allergy. This looks delicious!

  27. Beck says:

    Would love to win in brushed chrome. ๐Ÿ™‚

  28. Heather S says:

    I would choose the Chrome color!

  29. Sarah V. says:

    Turquoise all the way!

  30. Melissa says:

    Haha rePOSTED not reported.

  31. Melissa says:

    Argh! Raffle copter won’t load for me again. ๐Ÿ™ I reported two pics on IG but get stuck at the “loading” place.

  32. Patt says:

    5 stars
    Doubled the recipe and shared it with my Art friends, your Mom included. Everyone had seconds
    and it was delicious! I used 2% milk and my regular blender. Also served broccoli bread so I KNOW everyone got their veggies! Thanks for sharing Emily!

  33. Tabathia B says:

    the iced blue mint

  34. Stormimay says:

    I used to have an immersion blender, years ago…loaned it to a friend and never got it back. Wouldn’t mind replacing it with a red one! And this soup looks awesome; it’s going on the meal plan now.

  35. Lisa H says:

    Love the turquoise!!!

  36. Kim pfeiffer says:

    I would love to win the silver one!

  37. Jennay says:

    I would <3 to have it in Chocolate Cherry!! =) Can't wait to try the soup recipe…I love cauliflower and use it more often now than I ever did! Yum!

  38. cora says:

    I like the pink champagne.

  39. Kelly says:

    I really like the pink one. And I keep meaning to buy one, because I am seriously sick of ladeling hot soup into my blender.

  40. Clara says:

    Passion flower!

  41. Katrina Springer says:

    Red. It’s my son’s favorite color.

  42. stephanie says:


  43. stephanie says:

    This work so good

  44. Becky r. says:

    Iced blue mint!!!!

  45. Amanda s-k says:


  46. Emily says:

    I think red… or maybe chocolate cherry

  47. Kelly says:

    I would love a brushed chrome one! This soup WILL be made this winter!

  48. Thomas Eberlin says:

    I would love to win a red one for my daughter.

  49. First, OMG, yum! That’s definitely gotta happen this winter… when it finally gets cold. Second, if I win, I’m totally picking up a red one!

  50. Kelly says:

    I would pick teal

  51. Danielle says:

    I need an immersion blender just so I can make this recipe! I love how many veggies are “hidden” in there. I would choose the brushed chrome color.

  52. Kait says:

    I like the brushed chrome or turquoise

  53. Rebecca Parsons says:

    5 stars
    I like the Brushed Chrome.

  54. KelLi says:

    I love the turquoise one!!

  55. brittni young says:

    Sugar plum or turquoise are just amazing!! Love following your blog. IG and Facebook <3

  56. Sarah G says:

    I love the red!

  57. emma says:

    Oh gosh.. what color? I have a ton of red appliances and things like dutch ovens and such. I have rainbow Fiestware dishes… I’ve been torn lately if I should continue the red appliance thing or just go colorful in general. I like the turquoise but our cabinets are turquoise. Why is this so hard? Sugared Plum maybe?

  58. aLEXIS says:

    I’d love iced blue mint- what a pretty color!

  59. kari says:

    5 stars
    looks fantastic! needs to be healthy not just pretty and this qualifies! thanks for sharing this one

  60. Katie says:

    This looks fantastic! Thanks for sharing!

  61. JEnnifer says:

    I’d vote for white because I think it’d go best in my sister in law’s kitchen.

  62. Melissa says:

    Watermelon Sorbet

  63. Elise says:

    Turquoise! I need one of these. Must make all the paleo things! ๐Ÿ˜‰

  64. Jennifer says:

    5 stars
    The red looks cool! I would love to try one.

  65. Jenny says:

    Turquoise! I often make Indian dishes in my slow cooker and turquoise would look so cool next to those spicy colors. Having this blender would simplify steps for sure.

  66. April says:

    I love the red one! Thanks for the giveaway!

  67. Meagan says:

    Oh I would totally love either the red or the pink!

  68. Elizabeth says:

    Would love to win this! I was a hot mess last time I tried to blend soup in the blender…

  69. CHELSA says:

    It’s recipes like this that make me joyful for the internet ;)Can you say delicious?! My husband will eat anything with bacon, so this might just be the perfect way to get him to eat some more veggies! haha. And soup in fall weather? Love it!

    I’ve been meaning to get an immersion blender for a while, but just haven’t mustered up the nerve to spend the cash on something not necessary. Winning one would make me soooo happy! I’d want red to match my Kitchenaid Standmixer (and my diner-ish kitchen design!). Excited for the opportunity! Thanks for sharing so much of your life, ideas, and adventures!

  70. gabbie a. says:

    Red! To match my stand mixer ๐Ÿ™‚

  71. Eliz.K says:

    What a fun giveaway! ๐Ÿ™‚

  72. Jessie C. says:

    Brushed Chrome would be great

  73. Blair says:


  74. Meagan B says:

    I like the iced blue mint color, the soup looks awesome! i’d love to try it!

  75. Mari says:

    That soup looks yummy.
    I would love one of these immersion blenders. In that pretty green. ๐Ÿ™‚

  76. sarah e says:

    Looks delicious. My sister recently went gluten and dairy free. This would be a great meal to make for our next visit. I love the immersion blender. The basic silver is my favorite.

  77. Your soup looks great :)Yum..
    I like the red one, though I live in Canada.

  78. Holli K says:

    I love the turquoise!

  79. Oh the Turquoise is by far my favorite color! The motor on mine is going. I’ve had it for years and it’s definitely a handy kitchen tool. I use it for everything!

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