Pumpkin Cauliflower Soup

This pumpkin cauliflower soup is hearty and absolutely hits the spot, especially with added sour cream, bacon, and croutons!

This Pumpkin Cauliflower Soup is so delicious!  I got this recipe many many years ago from a dear friend of mine.  The original recipe contained potatoes but I’ve adjusted for cauliflower and haven’t missed potatoes since.  It makes for a perfectly healthy, hearty soup to hit the spot.

My discovery of cauliflower as a good substitute for potatoes came about when I was an avid follower of Trim Healthy Mama.  If you’re looking for more cauliflower recipes, you may want to check out my low-carb pizza recipe.

Or if you are a lover of pumpkin, I highly recommend you try my pumpkin pancakes, pumpkin bars with cream cheese frosting, and pumpkin bread.  Maybe you can tell we love all things pumpkin around here!

Now keep in mind, cauliflower REALLY absorbs the liquids it’s cooked in, so I suggest you steam your cauliflower.

3 Ways to Steam Cauliflower

  1. Steamer Basket – boil about an inch of water in a saucepan with a steamer basket placed in the bottom.  Place cauliflower florets inside the steamer basket and cook for about 8 minutes.
  2. Microwave – If you buy frozen cauliflower, you will want to follow the directions on the package to steam.  Alternatively, you may place very little water in the bottom of a microwave-safe bowl.  Place freshly washed cauliflower inside bowl and cover bowl.  Microwave on high for 2 minutes, stir cauliflower and continue to microwave at 30-second intervals until fully cooked.
  3. Instant Pot – THIS IS MY FAVORITE WAY!  Place your steamer rack inside your instant pot and add 1 cup of water.  Place cauliflower on the rack and cook at high pressure for 4 minutes.  Complete a quick release once the Instant Pot beeps

Pumpkin Details

You may decide to cook a fresh pumpkin for your soup.  If so, you may want to check out my guide to preserving blue hubbard squash.

Now I know…this is a pumpkin soup recipe.  But you may be surprised to find out most commercially canned pumpkin is actually squash.  Seriously, head over to my blue hubbard squash post.  In there I detail how to cook squash for freezing.  Those same instructions would apply to cooking your pumpkin or squash for this recipe.

On to Pumpkin Cauliflower Soup…

When you’re all done preparing this soup, be sure to add cooked/crumbled bacon and sour cream. You may also add croutons.

Simply delicious!

Pumpkin Cauliflower Soup

This pumpkin cauliflower soup is hearty and absolutely hits the spot, especially with added sour cream, bacon, and croutons!
5 from 1 vote
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Course: Main Course
Cuisine: American
Keyword: cauliflower, pumpkin, soup, squash
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 6 people
Calories: 275kcal


  • 1 onion, medium chopped
  • 2 tbsp. butter
  • 4 cups chicken broth
  • 2 cups cauliflower, steamed
  • 2 cups pumpkin puree or 1 can of pumpkin
  • 1 cup heavy cream
  • 1 cup milk
  • ½ tsp. nutmeg
  • tsp. salt
  • ¼ tsp. pepper


  • sour cream
  • bacon, cooked
  • croutons


  • In a large saucepan, saute the butter and chopped onions.
  • Add the broth, cauliflower, & pumpkin to either a food processor or blender and process until smooth.
  • Alternatively, you may add broth, cauliflower, & pumpkin directly to the saucepan and puree with a stick blender.
  • Add the cream and milk to desired thickness.  Add spices.  
  • Heat until hot but do not bring the soup to a boil.  
  • To serve, add a dollop of sour cream, some bacon, and croutons if desired.


Nutritional information is calculated without croutons, sour cream, or bacon.


Serving: 1.75cups | Calories: 275kcal | Carbohydrates: 14g | Protein: 7g | Fat: 19g | Saturated Fat: 12g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Cholesterol: 66mg | Sodium: 677mg | Potassium: 467mg | Fiber: 3g | Sugar: 8g

8 thoughts on “Pumpkin Cauliflower Soup”

    • I’m sorry but I can’t help you too much with serving sizes. I usually follow the rule of eating till I’m satisfied. I know many like to know, I just can’t properly gauge that. This a healthy soup with excellent ingredients, I’d stick to 2 cups if I HAD to guess.


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