White Bean Cauliflower Soup  (Creamy, High Protein and Vegan)

This white bean cauliflower soup is velvety smooth, quick to make and built from simple pantry ingredients. 

With fiber rich cauliflower and protein packed white beans, it’s a plant based soup that supports your gut health and provides steady energy. 

This soup is one of my favorite dishes to prepare at the beginning of the week to enjoy for lunches. 

Why you’ll love this white bean cauliflower soup

This recipe is both a reader favorite and a family favorite for good reason, and not just because it is extremely craveable: 

• Velvety smooth texture (no cream needed!)
• Naturally high in plant based protein from white beans
• A satisfying high protein vegan soup (12 grams per serving)
• Rich in fiber to support gut health (11 grams per serving)
• Quick and easy to make (ready in under 30 minutes)
• Perfect for meal prep or batch cooking
• Dairy free for those seeking this alternative

Ingredients you’ll need

This white bean cauliflower soup comes together with simple, nourishing ingredients that, chances are, you may already have in your kitchen.

Olive oil – Use extra virgin olive oil or substitute avocado oil

Yellow onion – Add both savory and natural sweetness as it softens.

Garlic – For depth and warmth. Fresh is best here.

Vegetable broth – Forms the base of the soup. Use a good-quality broth for the best flavor.

Cauliflower florets – The star ingredient! When blended, cauliflower creates a naturally creamy texture.

White beans (cannellini or great northern) – Adds plant-based protein, fiber, and helps thicken the soup once blended. Canned beans work great in this recipe, just drain and rinse before using.

Bay leaf – Infuses subtle aromatic flavor during simmering.

Fresh thyme – Adds brightness and complements the earthiness of the beans. I prefer fresh thyme, but if you don’t have any on hand substitute 1/2 teaspoon dried thyme.

Salt – To taste. I prefer kosher salt.

Freshly ground black pepper – To taste

How to make this high protein vegan soup

First heat the olive oil in a stockpot over medium heat. Add the onions and sauté for about 4 minutes. The onions will soften and start turning translucent. Then add the minced garlic and sauté one minute more.

Next add the broth, cauliflower florets, beans, bay leaf, thyme and salt. Turn the heat up to high and bring the mixture to a boil. Lower heat and continue to boil the soup for 10-15 minutes until the cauliflower pierces easily with a fork. Carefully remove the bay leaves and thyme stems from the soup. 

Pour the soup contents into a high speed blender. Blend the mixture on high until smooth and creamy, about one minute. Pour the soup back into the stock pot to keep it warm. Season to taste with salt and pepper.  

I like to serve this soup with a drizzle of extra virgin olive oil and extra fresh thyme.

Frequently Asked Questions

Can I use canned white beans?

Yes. First, drain and rinse them well before adding to the soup.

Do I need a high-speed blender?

No. An immersion blender works well, though a countertop blender will give you the smoothest texture.

Can I freeze white bean cauliflower soup?

Yes. Let it cool completely, then store in airtight containers for up to 3 months.

Can I use frozen cauliflower?

Yes! Frozen works fine in this recipe, and saves time on chopping. There’s no need to thaw the cauliflower. Simply add it to the pot, boil, and simmer until tender. 

How much protein does this soup have?

White beans provide plant-based protein, making this a satisfying high-protein vegan soup. Each serving contains 12 grams of protein.

White bean cauliflower soup storage and meal prep

Store soup in a glass, airtight container in the refrigerator for 4–5 days. Reheat gently on the stovetop over medium low hear or in the microwave.

Portion into individual containers for easy grab-and-go lunches.

This recipe is also great for batch cooking. Once the soup has been cooked and cooled, store in an airtight container in the freezer for up to 3 months.