Rosemary Cauliflower Soup


4 servings


  • 4

    cups water

  • 1

    head cauliflower, chopped

  • 3-5

    sprigs fresh rosemary

  • 1

    tsp. oil

  • 1

    shallot, chopped

  • 1

    tsp. salt


STEP 1: If using a crockpot, combine all ingredients and cook on low for 5-6 hours. Once cooked, remove rosemary sprigs and blend until smooth in a blender.
STEP 2: If cooking stove top, first add olive oil and shallot to a large pot and saute on medium heat.
STEP 3: Next, add all remaining ingredients and cook on medium heat for 20-30 minutes, or until cauliflower is tender.
STEP 4: Remove rosemary sprigs and blend until smooth in a blender.


This soup is creamy and decadent but actually only contains 50 calories per serving!! It's the perfect dish to serve those friends or family members who are skeptical about healthy recipes. They won't even realize it's totally TIU Nutrition Plan approved!! ;)



  1. Since there is no protein in this soup would this be a side dish?? what meal would this be for?

    1. I would add a side protein to this one (but not the other 2) if i was using it as M5. That would personally be to low a calorie and protein to my body…everyone is different. :)

    2. Hey TIUBecky24! I’d think this soup would be appropriate for M3-M5. If eating it for lunch or dinner I’d serve it along side a protein & maybe another veggie :)

  2. Maybe add some roasted chickpeas on top for a little added protein bonus?!! Yummy!

  3. I made this soup and added turkey bacon and a little sprinkle of cheddar cheese and it tasted just like loaded potato soup! Amazing!

  4. This soup is delicious! I added a can of chickpeas for protein… I put it in with everything else and then blended everything together after a couple of hours 👍 This soup is a must try!

    1. Yum love that idea! I might try subbing half of the water for low-sodium chicken stock, too. Going to give it a try!

  5. Mo says:

    This actually had a ton of flavor despite its simplicity! Great way to use up all the cauliflower I buy as well :) Super good!!

  6. Added chickpeas to this for protein, but ALSO, if you like some heat, I added 1/4 tsp of cayenne. It was pretty great :)

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