Soupvember: Creamy Cauliflower Soup Recipe

You may be skeptical about a soup made of primarily cauliflower, but this dish is a crowd-pleaser.  It’s light, creamy and the perfect way to kick off a Thanksgiving meal. Plus, because it’s made creamy with non-fat milk and protein-packed Greek yogurt, it isn’t nearly as fat-laden as most cream-based soups.

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Creamy Cauliflower Soup

Makes 6 servings



  • 1 tablespoon butter
  • 1 tablespoon olive oil
  • 1 large onion, diced
  • 2 cloves garlic, minced
  • 2 stalks celery, diced
  • 1 large carrot, diced
  • 1 head cauliflower, roughly chopped
  • 4 cups chicken broth
  • 1 cup skim milk
  • 2 teaspoons Kosher salt
  • 2 tablespoons chopped fresh parsley
  • 1 bay leaf
  • ½ cup Greek yogurt


  1. In a Dutch oven or soup pot, heat the butter and olive oil over medium-high heat until melted.
  2. Add in the onion and garlic and saute until fragrant and tender, about 5 minutes.
  3. Add in the celery and carrot, and saute an additional 5 minutes, until veggies are tender.
  4. Add in the cauliflower, chicken broth, milk, salt, parsley and bay leaf. Bring to a boil, reduce heat and simmer until all veggies are very tender, about 20 minutes. Stir frequently to keep the milk from scorching.
  5. Remove from heat and discard the bay leaf. Using an immersion blender or blending it batches in a standard blender, blend on high speed until very smooth and creamy. Stir in the Greek yogurt just before serving.

Nutrition per 1-½ cup serving: 125 calories, 5.3g fat, 10.5g carbs, 9.5g protein

What is your favorite cauliflower dish?

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Cassie Johnston is an award-winning food writer and recipe developer living and working in Southern Indiana. Her work has been feature in national publications such as Gourmet Magazine and The Huffington Post. Cassie’s a big fan of strenuous hikes, cheese, watching sports, Brussels sprouts, and craft beer, and she’ll talk your ear off about her love of local food and seasonal eating. She’s obsessed with social media and loves connecting with new friends!