Buffalo Cauliflower Potato Soup

Creamy Buffalo Cauliflower Potato Soup is perfect for a comforting and healthy plant-based meal. Made from cauliflower, potatoes, veggies, buffalo sauce, coconut milk, and spices and thickened without any dairy or flour. Ready in 35 minutes and vegan, gluten-free, dairy-free, paleo, and Whole30.

It is officially soup season! Queue this thick and creamy cauliflower potato soup!

I am a huge fan of buffalo anything and you guys love this buffalo chicken soup so much, I wanted to make a plant-based version.

What I love most about this buffalo cauliflower soup recipe is the creaminess factor. There is just something about a creamy soup that is so comforting.

The kicker is, it gets its creaminess from cauliflower and potatoes blended with buffalo sauce, broth, and coconut milk. You don’t need any flours, starches, or dairy for thickeners.

It might sound a little different, but it is a simple and healthy way to thicken the soup. And I promise, absolutely delicious!

Why is cauliflower soup good for you?

Cauliflower soup is a great addition to a healthy diet. Since soups are a lot of liquid, they are super filling, which can help watch your calorie consumption. You can also pack them with lots of veggies which provide vitamins, minerals, and fiber. That being said, you have to be aware of what kind of soups you are eating as some can be full of thickeners and sodium, and calories can add up quickly.

This cauliflower soup is full of micronutrients – 125% of your daily vitamin A requirements, 54% of your vitamin C, 24% of your vitamin B6, and 22% of your potassium. It also has 15% of your daily fiber requirement, which is beneficial for a healthy gut microbiome.

Buffalo cauliflower soup recipe

Creamy buffalo cauliflower soup is packed with veggies and made with basic pantry staples. It is easy to make and all you need is one large pot and a blender. Ready in about 35 minutes for the perfect cozy appetizer, weeknight meal, or great for meal prep.

Buffalo cauliflower potato soup ingredients:

• oil
• garlic
• onion
• carrot
• celery
• veggie broth
• potatoes
• cauliflower
• buffalo sauce
• full fat coconut milk
• cayenne
• lemon juice
• salt and pepper

First, heat a large dutch oven or nonstick pot over medium heat. Add oil and let it get hot, about 30 seconds.

Then add garlic and saute for 1-2 minutes until fragrant. Next add onion, carrots, and celery and salt and pepper and saute for 3-4 minutes until slightly softened. Then add diced potatoes and cauliflower. Add your broth, mix well, and make sure everything is covered.

Place the lid on the pot and let simmer, untouched, over medium to medium-low heat for 17-23 minutes. Be careful that the liquid doesn’t boil over. If needed, adjust the lid so a little air can get in.

After 20 minutes the potatoes and cauliflower should be softened. Then, using a measuring cup, remove 1 1/2-2 cups of the cooked cauliflower and potatoes and add to a blender. Try not to get too much liquid (it’s okay if you get some, but less liquid will make it more creamy).

Then add the buffalo sauce, coconut milk, and cayenne pepper to the blender. Blend until smooth and creamy. Add back into the pot and mix to combine.

Finally, add the lemon juice and salt and pepper. Let simmer for a minute until well combined. Top with optional toppings and enjoy!

How to thin or thicken the soup if needed

The amount of cauliflower and potatoes that you blend with the broth will determine how thick or thin it is. If you want a thicker soup, add more potatoes to the blender. If you blend too much, you can add more broth to thin it out.

Can you freeze vegan cauliflower soup?

Since this cauliflower potato soup makes a decent amount, it is great for meal prep! It will last in the fridge for 5 days in a tightly sealed glass container.

If you have extras that you can’t go through, it can be frozen. Allow soup to cool completely and then freeze in an airtight container (I love these weck jars) for up to 6 months. Defrost in the fridge, preferably overnight as it will take time to defrost.

You can heat it up in the microwave or on the stove when ready to eat.

Substitutions for buffalo cauliflower soup

Here are a few substitutions you can use to make this soup:

• oil – butter or ghee will work in place of oil. Using those will no longer make it vegan.
• broth – any kind of broth will work.
• coconut milk – you can use low-fat coconut milk instead of full fat if you like. Almond milk will also work, but the broth will not be as thick using it or low-fat coconut milk. You can also use heavy cream if you do well with dairy.
• buffalo sauce – hot sauce (I like Frank’s) will work in the same as buffalo sauce. I like using Frank’s original if not using buffalo sauce.

To boost the protein content

In addition, if you want more protein, here are a few suggestions:

• shredded chicken – stir some in when it is done
• ground turkey or sausage (beef, pork, or turkey)
• bacon – crumbling on top would be delicious!
• a scoop or two of collagen – just make sure to use unflavored
• chickpeas or beans – a great option if you want to keep it plant-based

To make it low carb

You can use cauliflower florets for the potatoes if want to make this soup low carb. You will want about the same amount (about 4 cups).

If using all cauliflower, you might not need the full 17-23 minutes for it to cook. Potatoes are pretty neutral in taste so the cauliflower might change the flavor a little, but the buffalo broth will still be the main star.

Using cauliflower will significantly reduce the total number of carbs in this recipe.

More healthy vegan soup recipes

• Vegan Broccoli Cheese Soup
• Coconut Curry Lentil Soup
• Roasted Red Pepper & Squash Soup
• Curried Butternut Squash Soup
• Instant Pot Pumpkin Soup

4.78 from 9 votes

Buffalo Cauliflower Potato Soup

Author: Kelly

Creamy Buffalo Cauliflower Potato Soup is perfect for a comforting and healthy plant-based meal. Made from cauliflower, potatoes, veggies, buffalo sauce, coconut milk, and spices and thickened without any dairy or flour. Ready in 35 minutes and vegan, gluten-free, dairy-free, paleo, and Whole30.

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Course: Appetizer, Soup

Calories: 136kcal

Protein: 3.3g

Carbs: 18g

Fat: 6.5g

Prep Time: 5 minutes

Total Time: 35 minutes

Servings: 9 1/2 cups

ingredients

• 1 tablespoon oil
• 2 cloves garlic, minced
• 1 heaping cup diced onion (140 grams)
• 1 heaping cup diced carrot (150 grams/1 large)
• 1 cup diced celery (120 grams/2 large)
• 4 cups veggie broth
• 4 heaping cups diced potatoes (24 ounces/about 4-5 small-medium cut into 1-1 1/2 inch pieces)*
• 4 heaping cups cauliflower florets (450 grams/about 1 medium head) - you want your cauliflower slightly larger than your potatoes
• 1/2 cup buffalo sauce
• 1/2 cup full-fat coconut milk
• 1/8 teaspoon cayenne
• 1 tablespoon lemon juice
• salt and pepper, to taste
• optional toppings: sour cream, shredded cheese, green onion, coconut cream, hot sauce

instructions

• Heat a large dutch oven or nonstick pot over medium heat. Add oil and let it get hot, about 30 seconds. Add garlic and saute for 1-2 minutes until fragrant. Add onion, carrots, and celery and salt and pepper and saute for 3-4 minutes until slightly softened.
• Add diced potatoes and cauliflower. Add your broth, mix well, and make sure everything is covered. Place the lid on the pot and let simmer, untouched, over medium to medium-low heat for 17-23 minutes. Be careful that the liquid doesn’t boil over. If needed, adjust the lid so a little air can get in.
• After 20 minutes the potatoes and cauliflower should be cooked through and tender. Using a measuring cup, remove 1 1/2-2 cups of the cooked cauliflower and potatoes and add to a blender. Try not to get too much liquid (it’s okay if you get some, but less liquid will make it more creamy). Add the buffalo sauce, coconut milk, and cayenne pepper to the blender. Blend until smooth and creamy. Add back into the pot and mix to combine.
• Add the lemon juice and salt and pepper. Let simmer for a minute until well combined. Top with optional toppings and enjoy!

notes

*This was about 4-5 small-medium-sized potatoes for me (but it will vary depending on how big they are). 24 ounces potatoes total

Nutrition will depend on the buffalo sauce you use

nutrition

Nutrition Facts

Buffalo Cauliflower Potato Soup

Amount Per Serving (1 cup)

Calories 136 Calories from Fat 59

% Daily Value*

Fat 6.5g10%

Saturated Fat 4.5g28%

Polyunsaturated Fat 0.2g

Monounsaturated Fat 1.1g

Potassium 565mg16%

Carbohydrates 18g6%

Fiber 3.6g15%

Sugar 4g4%

Protein 3.3g7%

Vitamin A 2912IU58%

Vitamin C 30mg36%

Calcium 34mg3%

Iron 0.8mg4%

* Percent Daily Values are based on a 2000 calorie diet.

Tried this recipe?If you make this recipe or anything from Eat the Gains, leave a comment and rating to let people know how you liked it! Also, make sure to post it and tag me so I can see all of your creations!! @eatthegains and #eatthegains on Instagram!

Recipe by Kelly Nardo, Eat the Gains | Photography by The Mindful Hapa

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