Dairy Free Creamy Cauliflower Soup

IMG_1859IMG_1860Cauliflower SoupCauliflower Soup
  • Servings : 4
  • Prep Time : 10m
  • Cook Time : 20m
  • Ready In : 30m

This autumn soup recipe tastes amazing and even better, it’s dairy-free – so nobody needs to miss out on the creamy (low fat) goodness!

And don’t worry if you’re thinking “YUK, this sounds horrible”, because I thought the same.. until I tried it!! I’m not a massive cauliflower fan (unless it has cheese on!) but this soup recipe really is so tasty!

Cauliflower is a great source of vitamin C and other antioxidants which help to keep us healthy, and it is bursting with soluble fibre which helps to reduce cholesterol levels.

Cauliflower is also very low in calories meaning that it is a great choice for weight loss – you could even have a cup of this as a nutritious snack! Without the oil/garnish the soup is just 98 calories and 6g fat per serving (1/4).

Thank you Alpro for making this recipe super tasty & dairy free!


  • 1 medium cauliflower
  • 2 cloves garlic - finely chopped
  • 2 pinches saffron or turmeric
  • 500ml vegetable stock
  • 250ml unsweetened almond milk
  • zest of an unwaxed lemon
  • 4 tbsp ground almonds
  • 1 tbsp olive/nut/seed oil & black pepper - for serving


Step 1

Chop the cauliflower into florets and add to a large pan along with a pinch of saffron/turmeric, garlic and vegetable stock, keeping a couple of tiny florets aside to use as a garnish

Step 2

Gently simmer for 20 minutes, until the cauliflower has softened

Step 3

Add the ground almonds, lemon zest and unsweetened almond milk before blending the soup with a hand-blender (or you could use a normal blender) until smooth or to your preferred texture*

Step 4

To serve, add some of the oil to a fresh pan with the left over cauliflower florets and saffron/turmeric and fry until tinged golden brown - use these to garnish the soup with a drizzle of oil and black pepper!

Step 5


*Check out my Healthy Kitchen Gadget Essentials blog post for information on blenders!

Cauliflower Soup

UPDATE: Thank you to everyone who sends me pictures of my recipes on Twitter & Facebook - here are a selection!!

Almond Milk Soup

cauliflower soup

Dairy Free Soup

Cauliflower Soup

Cauliflower Soup

Cauliflower Soup*Thank you so much Georgia for your fab blog post too!

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Nutritional Info

This information is per serving.

  • Calories

  • Carbs

  • Protein

  • Fat


Recipe Comments

Comments (17)

  1. posted by Sharon on October 19, 2013

    I really like this recipe. I saw it posted this morning and decided to make it for lunch today, It was very simple and quick to make and the flavours were lovely, particularly the almond and little hint of lemon. Looking forward to trying more of your recipes!


    • posted by Nics Nutrition on October 19, 2013

      Hi Sharon! Aw thank you so much for your comment, so glad you liked it! Nic x

  2. posted by Jenny on October 20, 2013

    Can you freeze this nic ?

  3. posted by Bei on October 25, 2013

    Can wait to try this tonight, I’ve never had Califlower soup before so should be an experience.
    Thanks for the recipe.xx

  4. posted by Jo Sharp on October 29, 2013

    I made this at the weekend as I was getting a bit sick of tomato based soups and really enjoyed it! very glad I se this post and made some! I added some chickpeas in to bulk it out and add in some protein so I could have it as a complete meal for lunch and also used walnuts instead of almonds as I never had any! I added extra hot curry powder, paprika and turmeric just to give it more kick! Im not a lover of cauliflower so this really suprised me! Thanks for ther recipe! xx

    • posted by Nics Nutrition on October 29, 2013

      Oooh I love your tweaks! Thanks so much for your comment Jo :) I may add white beans next time! xx

  5. posted by Saima Hussain on November 1, 2013

    I’m gonna try this on Sunday. I had my first cauliflower cheese soup last week from a health food shop and although it wasn’t healthy it was delicious! So I’m glad there’s a healthy alternative!

    • posted by Nics Nutrition on November 3, 2013

      Hurray! I hope it goes well :) enjoy!

      • posted by Saima Hussain on November 17, 2013

        It went perfectly well. I couldn’t believe how creamy it tasted. Please do some more simple soup recipes, I find it a convenient lunchtime meal.x

  6. posted by Emma on January 19, 2014

    I made this for lunch today – left out the garlic and lemon – but it was amazing! I was dubious about the almond milk but it was so creamy, had I not have made it I would never have known it didn’t have milk in it! Thanks for a great recipe!

    • posted by Nics Nutrition on January 19, 2014

      Hurray! so glad you liked it Emma :) Thank you for your lovely comment! xx

  7. posted by Jamie on February 8, 2014

    Not one you’d think to make instantly, but works so well, cant get enough, delicious, one of many recipes im going to be trying from here, excellent work!

  8. posted by Lizzie Jones on January 21, 2015

    This si the first ever soup I have made, it was delicious, made a huge batch of it and taking some to work each day for a lovely lunch :-)


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