Creamy Cauliflower Au Gratin Soup

Creamy Cauliflower Au Gratin Soup

Yield: 8
Serving size: 1 cup


  • Two 12-oz bags frozen cauliflower florets
  • 5 cups chicken or vegetable broth, divided
  • ⅓ cup unflavored whey protein powder (optional)
  • 3 Tbsp olive oil
  • 1 Tbsp minced garlic
  • ½ cup green onions, thinly sliced (optional)
  • 1 Tbsp dried parsley flakes
  • 1 Tbsp fresh thyme or 1 tsp powdered thyme
  • 2 tsp onion powder
  • 1 tsp salt (or to taste)
  • ½ tsp black pepper (or to taste)
  • ¼ tsp cayenne pepper (optional)
  • 8 oz cream cheese, softened and sliced into cubes
  • 1½ cups shredded cheddar or Colby jack cheese


  1. Microwave the frozen cauliflower florets according to package instructions. Place cooked florets in a bowl and set aside.
  2. If you choose to add whey protein (otherwise, skip this part): In a small bowl, whisk together 1 cup of broth with the whey protein powder until well-dispersed and without noticeable clumps.
  3. In a large pot or Dutch oven, heat the olive oil over medium heat. Add the garlic, green onions (optional), parsley flakes and seasonings, and sauté for 1 minute.
  4. Stir in the balance of chicken broth and the cauliflower and bring to a boil. Reduce heat and simmer for approximately 5 minutes or until the cauliflower mashes easily with a fork. 
  5. Using an immersion blender, puree the cauliflower until smooth. If you prefer a chunky consistency, you can remove a few of the cauliflower florets and add them back to the soup afterwards.
  6. While the soup is simmering, stir in the cubes of cream cheese until melted. If necessary, use the immersion blender to achieve a smooth texture.
  7. Stir in the shredded cheese until melted.
  8. Adjust seasonings as desired.

Creamy Cauliflower Au Gratin Soup - Nutrition Label

Mary Paley

Fearless Dietitian; 30+ years as a professional dietitian; Master’s Degree in Nutrition and Dietetics at the MGH Institute of Health Professions; Lead research dietitian for several major pharmaceutical companies; Currently focused on health and wellness and the benefits of ketogenic diets for both obesity and diabetes management. MS, RDN, CDE, LD/N

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