Cauliflower Tomato Soup (Dairy Free)
A comforting and wholesome recipe awaits! My Cauliflower Tomato Soup combines creaminess with roasted cauliflower, carrots and onion along with sweet cherry tomatoes. It’s a great recipe for a make ahead lunch or as an easy weeknight meal. It’s naturally gluten free, Whole30 compliant and low in carbs plus it’s customizable!

Original Post: March 2022 | Post Updated: January 2025
Why this recipe works
- This creamy tomato soup is vegan and uses coconut milk.
- Roasting the vegetables carmelizes the natural sugars in vegetables and cherry tomatoes so no extra sugar is added (or needed).
- This easy cauliflower tomato soup is great for meal prep and also freezes well!
- Serve this healthy soup as a starter to ground turkey and chickpea stuffed bell peppers, chicken pesto flatbread or ground turkey zucchini boats or as the main course with crunchy za’atar croutons or gluten free croutons on top.
Ingredients for this cauliflower tomato recipe

- Diced canned tomatoes. Opt for unsalted with no sugar. This way you can control the amount of sodium you put in. Fresh tomatoes work too.
- Cherry tomatoes. Any tomato will work. I have made this recipe with heirlooms before when they are in season and let me say- it’s amazing!
- Cauliflower florets. Use a whole head of cauliflower. Start with washing it well, making sure to get all the dirt off and cut up into florets.
- Carrots. Carrot add a nice texture to this soup along with natural sweetness.
- Onion.
- Coconut milk. Coconut milk is usually my choice for dairy free soups. I prefer So Delicious Brand but any coconut milk will work.
- Spices. Dried oregano, dried basil, paprika, kosher salt, cumin (to compliment the smokiness of roasting the vegetables), black pepper and cayenne.
How to make cauliflower tomato soup
Step One: Preheat the oven to 400 degrees F. Line a large sheet pan with parchment paper. Place the cauliflower, cherry tomatoes, carrots and onion on the baking sheet. Add the seasoning evenly all over and then drizzle the olive oil. Combine until everything is coated.

Step Two: Roast in the oven for 20 minutes or until carrots are tender and cauliflower and tomatoes are charred.
Step Three: In a large pot or soup pot over medium-high heat, add the diced tomatoes and the roasted vegetables. Bring to a boil and then turn down the heat. Let it simmer for about 10 min. Then add the coconut milk and simmer for an additional 5 minutes.

Step Four: Remove from the heat. Using an immersion blender (or regular blender), blend the vegetables along with the diced tomatoes and coconut milk. Adjust seasonings as needed and serve immediately.

Storing and freezing leftover soup
Let soup cool and store in an airtight container for up to 3 days. To freeze- store in a freezer safe container or a freezer bag for up to 3 months.
Helpful tips for cauliflower and tomato soup
- If you don’t want to roast the vegetables, you can saute the onion, carrots and cauliflower.
- To keep it milk free altogether, use chicken broth or vegetable broth. Regular water can be used but won’t be as flavorful.
- Regular milk or heavy cream works if dairy isn’t an issue.
- If serving with croutons or a sandwich, more salt may not be needed. If enjoying the soup as is, adjust the salt to your liking.
- Blend well for a smooth texture.

Serving suggestions
- Creamy soup is perfect with a grilled cheese sandwich for dipping.
- Any crusty bread, garlic bread or crackers will be delicious.
- Top with a dollop of greek yogurt or fresh grated Parmesan.
- Add heat with red pepper flakes, a touch of harissa paste or more cayenne.
- For a complete meal, serve with additional protein or pasta dishes like my chicken lasagna rolls or sheet pan gnocchi.
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Cauliflower Tomato Soup (Dairy Free)
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Equipment
- large pot
Ingredients
- 30 ounces diced tomatoes unsalted
- 10 ounces cherry tomatoes
- 2 cups cauliflower florets
- 2 large carrots peeled and diced
- 1 cup onion diced
- 2 teaspoons dried basil
- 2 teaspoons dried oregano
- 1 teaspoon paprika
- 1 teaspoon kosher salt plus more if needed
- 1/2 teaspoon cumin
- 1/2 teaspoon black pepper
- 1/4 teaspoon cayenne
- 2 cups coconut milk
Instructions
- Preheat the oven to 400 degrees F. Line a large sheet pan with parchment paper. Place the cauliflower, cherry tomatoes, carrots and onion on the baking sheet. Add the seasoning evenly all over and then drizzle the olive oil. Combine until everything is coated.
- Roast the vegetables in the oven for 20 minutes or until carrots are tender and cauliflower and tomatoes are charred.
- In a large pot over medium-low heat, add the diced tomatoes and the roasted vegetables. Bring to a boil and let it simmer for about 10 min. Then add the coconut milk and stir. Let it simmer for 5 more minutes.
- Remove from the heat. Using an immersion blender ( or regular blender), blend the vegetables along with the diced tomatoes and coconut milk. Puree in a circular motion until smooth.
- Adjust seasonings if needed and serve soup immediately.
Notes
Nutrition
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