This Cauliflower Fennel Soup is a creamy, almost bisque-like appetizer made without any dairy. It’s smooth, warm, and comforting thanks to fresh produce and simple aromatics. Naturally low carb, keto-friendly, gluten free, dairy free, and vegan!

Cauliflower fennel soup in a big grey plate topped with toasted mushrooms, fennel and ground pepper. Fresh fennel leaves on the table and blue dish cloth under the plate.

Disclosure: this recipe has been created in partnership with Awaken180° Weightloss and it is compliant with the program rules and recommendations. For more information please visit Awaken180° Weightloss.

Healthy appetizers don’t get much easier than this Cauliflower Fennel Soup. It’s creamy and luscious without needing any dairy! Bonus: It’s naturally gluten free, keto, low carb, and vegan.

I love how simple this cauliflower soup recipe is to make yet it still tastes indulgent. It only calls for 5 basic ingredients besides salt and pepper! Velvety, savory, and nutty, it’s the perfect way to warm up on a cold winter night.

Cauliflower florets and fennel bulb are the stars of the show here. The two are simmered slowly in a batch of sauteed aromatics and vegetable broth, then blended until smooth and creamy. A bowlful of vegan fennel soup is sure to warm you up and make you feel extra cozy.

Indulging in one bowl is a wonderful way to:

  • Sneak a few extra veggies into your diet
  • Warm up during the cold fall and winter weather
  • Use up extra produce in your fridge

All you need is one pot and five simple ingredients! It’s all said and done within 45 minutes.

A whole cauliflower inside a blue cast iron pot, uncovered. Garlic bulb and shallot on a plate.

Make this keto-friendly cauliflower soup a part of a flavor-packed, healthy, and comforting meal. It pairs perfectly with my Keto Cobb Chicken Salad and Ground Beef Skillet!

Ingredients and substitutions

Five ingredients are all you need to make this light and healthy keto cauliflower soup:

  • Cauliflower florets – The florets are cooked in the broth to help them soften and tenderize. Afterward, the soup is blended and you’re left with an incredibly creamy result (without needing any dairy!).
  • Fennel – You’ll need to use the fennel bulb rather than the stalks and fronds. It tastes similar to celery, but when cooked, deepens in flavor and becomes almost sweet. Are you new to cooking with fennel? This video by Martha Stewart will help you prepare the vegetable before you throw it in the pot.
  • Shallot – If you don’t have shallots, use onions or leeks instead.
  • Garlic – For a savory baseline of flavor. Fresh garlic cloves are always best!
  • Vegetable broth – You can replace this with chicken broth or bone broth if you don’t need the recipe to be vegan or vegetarian.
Cauliflower soup contents inside of a blue cast iron pot, sitting on a blue kitchen towel. An empty blue soup bowl with golden spoon in back.

How to make cauliflower fennel soup

This is an easy soup recipe you can have on the table in about 45 minutes: 

Step 1: To begin, saute the shallot, garlic, and fennel in a large pot with oil. You’ll know they’re ready when they’re soft and fragrant.

Step 2: Add the cauliflower florets and broth. Cover with a lid and turn down the heat to a simmer.

Step 3: Once the cauliflower has softened, transfer most of the soup to a blender and puree until it’s smooth. It’s best to reserve ½ to ¾ cup of broth in the pot and add it to the blender as needed, or else the consistency could be too thin.

Step 4: Pour the soup back into the pot to heat it up, then ladle it into bowls. Feel free to add a drizzle of olive oil, coconut milk, or heavy cream on top for extra fat and flavor. Enjoy!

Contents of cauliflower soup inside of a blender.

Serving suggestions

The velvety spoonfuls of cauliflower soup are rich, yet light, making it a wonderful appetizer or side dish. I recommend making it a part of a healthy homemade dinner with more keto-friendly recipes, like my Herb Roasted Chicken and Tuscan Salmon Skillet.

Variations

  • Roast the cauliflower and fennel for a deeper, more robust flavor – To roast, toss the cauliflower florets and fennel wedges in oil and sea salt before laying them in an even layer on a baking sheet. Roast at 400ºF for 25 to 30 minutes or until they’re soft, tender, and slightly golden.
  • Make the soup with extra vegetables – broccoli, cabbage and spinach, all pair well with cauliflower and fennel.
  • To make it extra creamy – Stir in 1/4 cup of unsweetened almond milk into the soup after it’s blended.

Storing and freezing

The pureed batch of soup will store well in the fridge for about 4 to 5 days. Keep it in an airtight container to maintain freshness.

It’s also freezer-friendly. Once the soup is cool, transfer it to an airtight container or ziplock bag and freeze for up to 3 months. Let it thaw in the fridge before reheating in the microwave or in a saucepan on the stove.

Cauliflower fennel soup in a big grey plate topped with toasted mushrooms, fennel and ground pepper. Fresh fennel leaves on the table and blue dish cloth under the plate.

More about Awaken180° Weightloss Program

At Awaken180° Weightloss we believe everyone deserves to feel confident, energized and healthy. With the right tools and support you can achieve success and live your life to the fullest!

As part of the program I have created a ton of recipes that are delicious, wholesome and will help you achieve your healthy weight.

To learn more about Awaken180° Weightloss Program visit the website.

Take a look at a few program approved recipes below;

Ground Beef Veggie Skillet

Weightloss Egg Omelette 3-Ways

Chicken Thighs and Green Beans Skillet

Cauliflower soup in a round plate topped with toasted mushrooms and fennel. A fennel bulb on the table. Small pinch bowls with salt and pepper. A flower vase in background and white pumpkin.
Cauliflower fennel soup in a big grey plate topped with toasted mushrooms, fennel and ground pepper. Fresh fennel leaves on the table and blue dish cloth under the plate.

Looking for more healthy appetizers to try?

Cauliflower fennel soup in a big grey plate topped with toasted mushrooms, fennel and ground pepper. Fresh fennel leaves on the table and blue dish cloth under the plate.
healthy cauliflower soup

Cauliflower Fennel Soup

by Silvia Dunnirvine
This Cauliflower Fennel Soup highlights fresh fall produce in every comforting spoonful. Made with 5 simple ingredients in just 1 pot, it’s a cozy appetizer or side that also happens to be naturally low carb, keto-friendly, gluten free, dairy free, and vegan!
Prep: 12 minutes
Cook: 30 minutes
Total: 42 minutes
Servings: 2

Ingredients 

  • 1 head cauliflower florets
  • 1/2 fennel bulb chopped
  • 2 tbsp olive oil
  • 1 shallot diced
  • 3 cloves garlic minced
  • 2 cups Nature's Promise vegetable broth
  • salt and pepper to taste

Instructions 

  • In a medium heavy pot heat oil. Add in shallot, garlic and fennel and sauté until slightly soften and fragrant. Do not let them brown. Season with salt and pepper
  • Add in cauliflower florets and broth. Cover, turn heat down to a simmer and cook for 20-25 minutes until cauliflower has soften.
  • Transfer soup contents to a blender cup reserving about 1/2 to 3/4 cup of the broth to use if needed to adjust the consistency of the soup*
  • Blend until smooth and creamy.

Notes

  • It’s best to start blending the soup with less liquid and add in as need. 

Nutrition

Calories: 169kcal | Carbohydrates: 11g | Protein: 1g | Fat: 14g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 10g | Sodium: 973mg | Potassium: 304mg | Fiber: 2g | Sugar: 5g | Vitamin A: 580IU | Vitamin C: 10mg | Calcium: 42mg | Iron: 1mg

Nutrition information is automatically calculated, so should only be used as an approximation.

Keyword: Caulifower Fennel Soup, Creamy Cauliflower Soup, Keto Low Carb Cauliflower Soup
Course: Soup
Cuisine: American
Like this? Leave a comment below!
Cauliflower fennel soup in a big grey plate topped with toasted mushrooms, fennel and ground pepper. Fresh fennel leaves on the table and blue dish cloth under the plate.

Hi! I’m Silvia.

My goal is to make cooking simple and enjoyable.

Garden in the Kitchen is full of easy and balanced recipes for busy families. Classics get a healthier twist with additions of veggies or alternative ingredients.

I hope my recipes will inspire you to cook more home meals and above all have fun in the kitchen!

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