Crockpot Cauliflower Potato Soup (Dairy-Free + Low Calorie)
6 h 15 min
|
easy
|
lactose-free,
low-fat,
Mediterranean diet,
paleo-friendly,
vegan,
vegetarian
Recipe by Eunice
Introduction
Creamy without cream and big on flavor, this crockpot cauliflower potato soup stays low calorie but eats like a hug, thanks to Yukon golds, garlic, thyme, smoked paprika, and a squeeze of lemon.
Perfect for busy weeknights and meal prep, it is a set-and-forget pot that still tastes bold, and no bland bowls on my watch because dairy-free does not mean dull.
Ingredients (4 servings)
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Ingredients
- 1 medium cauliflower, cut into florets cauliflower 1 ct medium
- 2 medium Yukon Gold potatoes, peeled and diced Yukon Gold potatoes 0.8 lb medium
- 1 small yellow onion, chopped yellow onions 0.21 lb small
- 1 carrot, peeled and sliced carrots 0.11 lb
- 2 cloves garlic, minced garlic 0.18 head (for garlic clove)
- 4 cups vegetable broth vegetable broth 2 lb
- ¾ tsp salt salt
- ½ tsp black pepper black peppercorns (for black pepper)
- ½ tsp dried thyme dried thyme 0.01 oz
- ¼ tsp smoked paprika smoked paprika 0.02 oz
- ½ lemon, juiced (optional, for brightness) lemon 0.5 ct
How to Make Crockpot Cauliflower Potato Soup (Dairy-Free + Low Calorie)
-
Prep the vegetables
On a wooden board, cut the cauliflower into small florets and dice the potatoes into 1/2 inch pieces for even cooking, and chop the onion, carrot, and garlic.
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Optional flavor boost
If you want deeper flavor, microwave the onion, carrot, and garlic in a bowl for 2 minutes to soften and bloom their aroma without extra oil.
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Load the crockpot
Add cauliflower, potatoes, onion, carrot, garlic, vegetable broth, salt, black pepper, dried thyme, and smoked paprika to the slow cooker and stir well so every bite gets seasoned.
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Cook low and slow
Cover and cook on Low for about 6 to 7 hours or on High for 3 to 4 hours until the potatoes are tender and the cauliflower is meltingly soft.
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Blend to your preferred texture
Use an immersion blender and pulse until mostly smooth while leaving some small chunks for body, and avoid overblending to keep the potatoes from turning gluey.
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Finish and adjust
Stir in the lemon juice, taste, and adjust with a pinch more salt, pepper, or a dash of smoked paprika if you want extra swagger.
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Serve
Ladle into bowls and garnish with a sprinkle of cracked pepper or thyme, and if you like, add chopped chives, toasted pumpkin seeds, or a tiny drizzle of good olive oil.
Substitutions
- Yukon gold potatoes -> russet potatoes
- Russets make the soup silkier and slightly lighter because they break down more, giving a fluffier, creamier puree without dairy while staying low calorie.
- Vegetable broth -> water + vegetable bouillon
- Using water with a quality low-sodium bouillon or base adds round, savory depth and control over salt, delivering bigger flavor without extra calories.
- Smoked paprika -> sweet paprika + a drop of liquid smoke
- Sweet paprika keeps the warm pepper note while a tiny drop of liquid smoke restores that campfire vibe, so you get the same aromatic profile with pantry flexibility.
Tips
- Season smart in stages
- Add the listed salt up front but taste after blending and adjust, because broth brands vary wildly in sodium and a tiny pinch at the end wakes up the entire pot.
- Avoid gluey texture
- Pulse the immersion blender in short bursts and stop when creamy because overblending potatoes releases too much starch and turns the soup pasty.
- Rub dried thyme to release oils
- Crush the thyme between your fingers before it goes in so its aroma blooms into the broth rather than hiding in the background.
- Use the whole cauliflower
- Toss in the tender core and any light green leaves because they soften beautifully and add body while minimizing waste.
- Chill and reheat like a pro
- Cool quickly in shallow glass containers, then reheat gently over low heat with a splash of hot water to loosen since the soup thickens as it rests.
Nutrition Facts *
| Energy | 126 | kcal |
|---|---|---|
| Protein | 5 | g |
| Total Fat | 0 | g |
| Carbohydrates | 29 | g |
| Dietary Fiber | 5 | g |
* Approximate, per serving.
Data source: USDA FoodData Central.
FAQ
- Can I use frozen cauliflower?
- Yes, toss it in straight from the freezer and add 15 minutes to the cook time on High or 30 minutes on Low, and it will blend just as creamy.
- My soup is too thin, how do I thicken without dairy?
- Simmer uncovered on High for 15 to 20 minutes, then blend a cup of the vegetables back into the pot or whisk in a spoonful of instant mashed potato flakes for a quick, low-cal fix.
- My soup is too thick, what should I add?
- Loosen with hot water or more vegetable broth a little at a time, stir, and taste for salt since diluting can mute seasoning.
- It tastes flat, how do I bring it to life?
- Add a pinch of salt first, then a squeeze of lemon and a dash more smoked paprika, and if you have it, a teaspoon of white miso stirred in for clean, savory depth.
- Can I make this on the stovetop?
- Yes, simmer everything covered for 25 to 30 minutes until tender, then blend and finish with lemon just as directed.
- Does it freeze well?
- It freezes nicely for up to 2 months in airtight glass containers, and on thawing whisk well as potatoes can settle slightly while frozen.
Serving Suggestions
Serve this bowl of cozy with a tangle of chives, a dusting of smoked paprika, and toasted pumpkin seeds for crunch that makes every spoonful more satisfying.
If you want extra oomph while keeping it dairy-free and light, swirl in a quick herb oil made from chopped parsley, lemon zest, and olive oil, and pair with a crisp salad or a slice of sourdough to mop up every last drop.
More pairings:
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