“Cheesy” Cauliflower Soup

Introducing my “Cheesy” Cauliflower Soup. This soup is soo creamy and delicious! It is the perfect cozy recipe for the Fall season. It has a creamy and cheesy flavor, but is completely dairy-free! This recipe is also gluten free, vegan, paleo, whole 30 approved and so easy to make!

Nutritional Yeast

The secret to the “cheesy” flavor is the nutritional yeast. Nutritional yeast is a yeast that is completely dairy free and has a cheesy flavor! You can find nutritional yeast usually in the grated parmesan section of grocery stores. I have bought it from Trader Joes and Whole Foods.

Sweet Potato

The sweet potato contributes to the cheesy flavor and also makes the entire mixture taste so thick and creamy! It is the perfect real food ingredient addition to this recipe!


The cauliflower is the base of this recipe. I love using cauliflower because it is super easy to find in the frozen foods section and it does not have a strong flavor. Additionally, it is a cruciferous vegetable and is rich in vitamins and minerals.

Chia Seeds

Chia seeds may seem like a strange add, but you won’t even notice them! They will blend right into the mixture and add no flavor. I like adding chia seeds because they are a great source of fiber. Fiber has several health benefits. It also helps keep you feeling full and satiated.

Kale Chips

This is optional, but I like to top my soup with kale chips for an added crunch! Use store bought, or check out my Cheesy Kale Chips  recipe.



  • 1 package of frozen riced cauliflower
  • 1 medium sweet potato
  • 1/2 sweet onion
  • 2 tbsp avocado oil
  • 3 cloves garlic
  • 1/4 cup nutritional yeast
  • 2 tbsp chia seeds
  • 2 cups water
  • salt and pepper
  • optional: kale chips to top


  1. Let the package of frozen rice cauliflower sit out to thaw for a few hours.
  2. Puncture the sweet potato and place it in the microwave for about 5 minutes to heat up and soften. Remove from microwave and cut the sweet potato in half. Place it off to the side to cool.
  3. Slice the onion. Saute in a frying pan with avocado oil for a few minutes until the onion begins to soften. Push the garlic through a garlic press and add to the pan. Saute for another minute and add salt and pepper to taste. Place to the side to cool.
  4. Once the sweet potato has cooled, remove the softened sweet potato interior from the skin and place into a blender. Once the onions and garlic have cooled, add them to the blender. Add all other ingredients to the blender and blend on medium speed for 3 – 5 minutes. The mixture should be consistent and look very creamy.
  5. Place contents from the blender in a pot and heat on medium heat for several minutes. Continually stir the soup as it heats. Once the soup has reached the desired temperature, pour a serving into a bowl and enjoy! I like to top my soup with kale chips for an added crunch.

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Well By Mel

Hi, I’m Mel! I’m so excited to have you visit my page! I am a Masters candidate at Columbia University, studying Nutrition Education. Following the program, I will pursue RD accreditation. I love all things health and wellness and am a firm believer in eating real food. I am here to share easy, healthy, and delicious recipes! There is a common misconception that eating healthy is bland and unappetizing, but it doesn’t have to be! I truly believe that eating healthy can be fun and delicious and I hope that my recipes show you how. I also share tips on nontoxic living. I hope you follow along 😊

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