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Creamy Cauliflower Soup Without Cream

Creamy Cauliflower Soup Without Cream

roasted cauliflower soup

Creamy cauliflower soup without cream uses whole ingredients to create a nourishing and cozy meal that’s not only good for you but creamy too.  If you live with allergies like we do, this soup is going to please everyone not just those of us who live with dietary requirements! It’s gluten-free, nut free and vegan.

Oats are the surprise ingredient in this no cream cauliflower soup

Roasted Cauliflower for Roasted Cauliflower Soup

We’ve made this no cream cauliflower soup recipe dairy-free by using oats to add an extra kick of protein and a super creamy flavor. You’ll be delighted with how creamy this soup tastes as oats are the surprise ingredient!

Healthy Cauliflower soup without cream is easy to make

Prep time is minimal since everything is roasted together on a sheet pan. It also makes clean up easier because there are fewer dishes to wash. You can make the oats ahead to save time.

This is a great allergy-friendly dinner and healthy cauliflower soup recipe because you can blend all the ingredients together with liquid of choice and you’ll be enjoying dinner in less than an hour. 

Did you know that you can roast garlic cloves and shallots to create creamy cauliflower soup without cream? 

Roasted Cauliflower for Soup

Roasting brings out the sweetness of root vegetables like garlic and shallots and when pureed into this soup infuses surreal flavor.  It takes an hour to roast a whole head of garlic which isn’t always convenient but yes, you can still roast individual cloves with the same result.  You won’t even need to peel the skins because they’ll slide right off once roasted. 

If you have the time and want to roast a whole head of garlic and/or freeze a big batch of roasted garlic, find out how in our article, “Ten Freezer Friendly Foods, Tips and Tools”.

Roasted Cauliflower Soup

Water, broth or both in this vegan cauliflower soup?

I like to use an equal combination of water and broth for this cauliflower soup that can also be vegan if you use vegetable broth. Cauliflower has a delicate, subtle flavor and using all broth has a tendency to overpower the soup.

Whether you choose to use all water or a combination water/broth mixture, warm it up ahead. I like to warm my liquid up on the stove while the cauliflower is roasting. Your soup will stay warm and have a smooth consistency. If you are not vegan, feel free to use chicken broth!

If you make this recipe, tag us at #eatzestfull. We would love to know what you think.

Zego Oats were gifted to Zestfull in collaboration for this post. We love using Zego oats because they contain twice the protein as traditional oats, 30 % more fiber and are purity tested for allergens, pesticides & gluten to ensure the highest level of GF safety.

See Also
Soy Free Wonton Soup

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Creamy Cauliflower Soup without Cream

  • Author: Shahla
  • Total Time: 1 hour 30 minutes
  • Yield: Serves 6


Creamy Cauliflower Soup without cream uses oats to make it creamy and nutritious. Vegetables are roasted together on a sheet pan and blended together. Gluten free, nut free and vegan.


  • ¼ cup oats, cooked. We like Zego Double Protein, Purity Tested Oats   
  • 1 head large cauliflower, about 2 pounds, cut into even size florets. Rinsed & dry. 
  • 3 tablespoons EVOO ( olive oil, avocado oil or neutral oil)  plus 1/2 teaspoon extra 
  • ½ teaspoon ground cumin
  • ½ teaspoon ground coriander
  • 2 teaspoon salt, divided plus 1/2 teaspoon extra or to taste
  • ¼ teaspoon pepper 
  • 1 large shallot, skin on (about 1/3 cup rough chop after roasting)
  • 3 cloves garlic, skin on
  • Up to 6 cups water or (3 cups broth and 3 cups water). Less or more as needed. 
  • juice from 1/2 lemon or 2 teaspoon white wine vinegar
  • ¼ cup fine chopped parsley, cilantro or sprouts for garnish  


  1. In a medium size mixing bowl, toss cauliflower with 3 tablespoons oil, cumin, coriander, 1 teaspoon salt, pepper. 


  • Wash cauliflower & pat dry before roasting otherwise cauliflower will steam.
  • Make sure florets are evenly chopped and have enough room to spread out on baking tray to ensure a consistent bake and carmelization. 
  • Use a bowl instead of a sheet pan to toss everything with oil. The round shape of your bowl ensures that the oil coats every part of the cauliflower. 
  • Soup will thicken when cool. Add liquid when reheating. Adjust with salt and pepper. 
  • Prep Time: 1 hour
  • Cook Time: 30 minutes
  • Category: vegan
  • Method: roast and cook
  • Cuisine: American

For more savory recipes using oats

Spicy Bean Patties

Gluten Free Oat Milk – Zego Foods

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