Spicy Cauliflower Soup

Let’s just get one thing straight. I love cauliflower. Always have, always will. When kale was getting all the love and attention last year, there I was in the corner eating my cauliflower. I’m not joking. Even when I was little, I can remember picking out cauliflower from the bag of mixed veggies and dunking it in delicious ranch dressing. Ha! Little did I know back then, but cauliflower has some amazing health benefits. It contains a good amount of vitamin C, potassium, and fiber!


I had cauliflower soup at a local restaurant last week, which was an absolute salt bomb. Don’t get me wrong….it was oh so yummy, but very salty. –Cue sad trombone–. I’m guessing it was probably close to 1000 mg of sodium or more. This version rings in at 325 mg /cup.

I was determined to develop the best version that I could without the extra salt. One way to mask the lack of salt in your soups is to add some heat. This recipe is special because I took it up a notch by adding a serrano pepper. Warning: you might want to wear gloves or a mask while gutting & chopping your pepper. Ha! For real, be careful and watch out for little doggies rummaging for any scraps that might fall from above. Tip: You could replace the serrano pepper with a jalapeño pepper if you’re worried that it might be too spicy. I’m also loving the plain nonfat greek yogurt in this. Ah Maze Ing.

No Flour? No problem. It really doesn’t need it in my humble opinion. But if you want it a little thicker, you could add a little cornstarch or flour.

Spicy Cauliflower Soup

Kick it up a notch Spicy Cauliflower Soup

  • 35 minutes
  • 13 ingredients
  • 5 steps


  • 1 tablespoon olive oil
  • 1 medium onion
  • 1 cup chopped carrots
  • 1 cup chopped celery
  • 1 serrano pepper finely chopped with seeds removed
  • 2 cloves garlic finely chopped
  • 1 head of chopped cauliflower (about 6 cups)
  • 2 cups 1% milk
  • 1 26oz container Swanson unsalted cooking stock
  • 1 teaspoon white ground pepper
  • 1/4 teaspoon salt
  • 1 cup kraft natural shredded authentic mexican cheese
  • 1 6oz container plain nonfat greek yogurt


  1. Heat oil over medium heat in large soup pot.
  2. Add onions, carrots, celery, serrano pepper, and garlic. Cook on medium heat for 3-5 minutes until onions are translucent.
  3. Add cauliflower, milk, cooking stock, salt and white pepper. Bring to a simmer, cover and cook for 15-20 minutes until vegetables are tender.
  4. Remove from heat and using a immersion blender, blend together the mixture. Be careful not to burn yourself here!
  5. Stir in greek yogurt and cheese. Mix and enjoy!

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