Mexican Cauliflower Soup

Mexican Cauliflower Soup | The Tish Kitchen

So, you’ve all seen those great recipes for Baked Potato Soup, right? I bet it’s delicious and I know I can’t afford to eat that much potato. Neither can I afford to add the very thing that makes it irresistible…the toppings of sour cream and crumbled bacon. Instead of looking at it with longing, I set out to make it my own, in the healthiest way possible. 

This isn’t vegan. I did consider a swirl of cashew cream on the top but didn’t have the time and I just can’t give up cheese yet, but I’ve cut the fat down and the carb content. My toppings are calmer, too, but packed with flavor and nutrition. When I am missing rich, fatty flavor I tend to go spicy. Adjust the heat as to your own preference, but this is the distraction of my choice.

There are a few ways to go with how you prepare the cauliflower. Some of us are old school and buy a head of the vegetable. Some of us buy it “riced” and ready to go. I don’t always have it handy. I can say that I have a four pack of riced cauliflower in my freezer, from Costco, so I’m prepared for whatever I feel like making, at the last moment. This soup is quick, and so rich in flavor that you barely miss that fat and the carbs of the potato version. 

Mexican Cauliflower Soup


  • One large onion, diced.
  • Two cloves garlic, minced or grated.
  • One tablespoon cumin
  • One head of cauliflower, raw and riced in your food processor
  • One cup milk (or your favorite milk substitute)
  • Two 32-ounce boxes of low sodium, low fat Chicken or Veggie Broth
  • Two cans green chilies
  • Two cups of shredded, low fat cheddar cheese
  • Hot sauce to taste.


  1. Sautee the onion and garlic in a heavy bottomed pot.
  2. Add cumin when the vegetables have softened and cook for a minute before adding the cauliflower.
  3. Add the milk and stir together cooking over a low heat until the cauliflower has softened, around six minutes or so.
  4. Add the broth and bring to a boil.
  5. Lower the heat and using a blender (immersion or counter top but be careful of the hot mixture splattering), process until smooth.
  6. Add the chilies, and while stirring continuously, add the shredded cheese.
  7. When all the cheese has been melted, test for seasoning. If you need salt and pepper, this is when you add it. Cheese has a bit of salt to it, so be sure to taste it after the cheese is added.
  8. Cook on a low flame for another 20 minutes so the cauliflower is fully cooked and no firmness remains in the texture of the soup. 

Serving Suggestion

I’ve served this up with crumbled turkey sausage, or bacon on the top, but prefer chives, a little baby spinach as a bed for some hot salsa, instead. You could add pico de gallo, too. I used some thyme on top, but those of you loving cilantro, have at it. For those that do not, you can use celery leaves for a touch of freshness. 


This soup is rich, thick and can cure what ails you. So instead of longing for the comfort food that can wreak havoc with your best nutritional intentions, try it out.