Creamy Roasted Cauliflower Chowder Recipe

This Creamy Roasted Cauliflower Chowder delivers cozy comfort without the heaviness of traditional chowders. Roasting the cauliflower brings out deep, caramelized flavor while keeping the soup lighter and full of satisfying texture. It’s an excellent low-carb, family-friendly option for chilly evenings.

Creamy Roasted Cauliflower Chowder

Soup is one of the easiest meals to love when the temperature drops. This roasted cauliflower chowder is rich and creamy without relying on heavy cream or potatoes. The recipe highlights roasted cauliflower and garlic for a warm, savory base and finishes with a touch of shredded cheddar for creaminess and a hint of tang. If you enjoy cauliflower in soups, you’ll find this version hearty enough for dinner yet light enough for a weeknight.

This recipe comes from Maria’s cookbook, The Two Peas in a Pod Cookbook, which features family-friendly dishes, plenty of vegetarian options, salads and even desserts. Maria, who lives where winters bring a lot of snow, cooks soups often — especially after a day in the mountains. I made a small adjustment to her original by cutting back the butter slightly but otherwise followed the recipe closely. The result is a wonderfully cheesy chowder that’s lower in carbs than many traditional recipes.

For a thicker texture, puree a portion of the finished soup and stir it back in. You can also customize the chowder by swapping mild cheddar for a sharper variety, adding fresh herbs at the end, or topping bowls with a sprinkle of smoked paprika, chopped chives, or a drizzle of olive oil. Serve with a simple side salad or a slice of rustic bread if you want something more substantial.

More Soup Recipes You Will Love:

• Cream of Broccoli Soup
• Potato Leek Soup
• Cheeseburger Soup
• Carrot Ginger Soup
• Red Lentil Soup with Spinach

Creamy Roasted Cauliflower Chowder — Recipe

Yield: 6 servings • Serving size: 1/2 cup

Prep: 10 mins • Cook: 45 mins • Total: 55 mins

Summary

This creamy roasted cauliflower chowder is comfort food made lighter by roasting the cauliflower instead of relying solely on heavy cream and potatoes. Roasting adds a caramelized depth of flavor that makes the chowder taste indulgent while keeping it relatively low in calories and carbs.

Ingredients

• 1 large head cauliflower, cored and roughly chopped
• 3 garlic cloves
• 1 tablespoon extra-virgin olive oil
• Kosher salt and freshly ground black pepper, to taste
• 2 tablespoons unsalted butter
• 1 medium yellow onion, chopped
• 2 medium carrots, chopped
• 2 celery stalks, chopped
• 1 dried bay leaf
• 1/2 teaspoon dried thyme
• 1/4 cup all-purpose flour (or gluten-free flour)
• 3 1/2 cups vegetable broth
• 1 1/4 cups milk
• 1/2 cup shredded cheddar cheese (white cheddar preferred)

Instructions

1. Preheat the oven to 400°F (205°C).
2. On a large baking sheet, arrange the chopped cauliflower and whole garlic cloves. Drizzle with olive oil, season lightly with salt and pepper, and toss to coat. Spread the pieces in a single layer so they roast rather than steam.
3. Roast for 20–25 minutes, stirring once, until the cauliflower is tender and beginning to brown. Remove from the oven and let cool. When cool enough to handle, peel the garlic and finely chop or mash it.
4. In a large pot over medium-high heat, melt the butter. Add the chopped onion and cook 2–3 minutes until it just begins to soften.
5. Add the carrots and celery and cook about 5 minutes, stirring occasionally, until vegetables start to soften. Stir in the chopped garlic, roasted cauliflower, bay leaf, and dried thyme.
6. Sprinkle the flour over the vegetables and stir to combine. Cook about 2 minutes until the raw flour taste disappears.
7. Slowly pour in the vegetable broth while stirring, bring the mixture to a simmer, and cook for 10 minutes to blend flavors.
8. Stir in the milk and shredded cheddar, continuing to cook and stir until the cheese melts and the chowder becomes creamy, about 2–3 minutes. Taste and adjust salt and pepper as needed. Discard the bay leaf before serving.
9. For a thicker chowder, remove a portion of the soup and puree it in a blender or with an immersion blender, then stir the puree back into the pot.
10. Ladle into bowls and serve warm. Garnish ideas: chopped chives, cracked black pepper, or a light drizzle of olive oil.

Nutrition (per serving)

• Calories: 205 kcal
• Carbohydrates: 20 g
• Protein: 7.5 g
• Fat: 11 g
• Fiber: 5 g
• Saturated Fat: 6 g
• Cholesterol: 26 mg
• Sodium: 460 mg
• Sugar: 8 g

Notes and tips: Roast the cauliflower in a single layer for the best caramelization. Use whole milk for creaminess; for a lighter option try a lower-fat milk, though the texture will be slightly less rich. If you prefer a vegetarian chowder with deeper umami, add a splash of soy sauce or a small amount of miso when you add the broth.