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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!