Warm, creamy cauliflower soup that feels rich but can be made into a healthy version for daily meals.
INTRODUCTION
This Wisconsin Cauliflower Soup (Copycat Zupas) is smooth, cheesy, and cozy. It uses cauliflower as the base so it can be made as a lighter option that is low in carbs and high in fiber. You can make it a diabetic-friendly meal by cutting cream and monitoring portions. If you like brothy vegetable soups, this fits well with other simple soups such as a hearty vegetable and broth-based cabbage soup for extra variety.
WHY YOU WILL LOVE THIS RECIPE
- It is creamy and rich in flavor while still being a healthy version of a comfort soup.
- Cauliflower adds fiber and vitamins, and makes the soup feel full without many calories.
- This can be a lighter option when you reduce cream or use low-fat milk.
- It is great for meal prep — you can make a big pot and portion it for the week.
- You can make it diabetic-friendly and low carb by swapping the flour or lowering the cream and cheese.
- With small swaps this can be a high protein meal if you add lean chicken or Greek yogurt.
HOW TO MAKE Wisconsin Cauliflower Soup (Copycat Zupas)
This soup comes together on the stove. You start by making a simple roux with butter and flour, add milk and broth, cook cauliflower until very soft, and then blend until smooth. Finish by stirring in mustard and cheeses for depth. For a lighter version, use low-fat milk and cut back on cream and cheese. If you like roasted flavor, roast the cauliflower first for a deeper taste. If you enjoy creamy chicken soups, you may also like a simple chicken soup recipe for a higher protein option.
EQUIPMENT NEEDED
- Large saucepan or pot
- Blender or immersion blender (if using a regular blender, blend in batches)
- Wooden spoon or whisk
- Cutting board and knife
- Measuring cups and spoons
Ingredients You’ll Need :
2 tbsp butter or margarine, 1 medium onion, chopped, 1/4 cup all-purpose flour, 1-3/4 cups milk, 1/4 cup heavy cream, 15 oz chicken broth, 1-1/2 cups water, 1 tsp salt, 1 head (about 2 1/2 pounds) cauliflower, cut into 1-inch pieces, 1 tsp Dijon mustard, 1-1/2 cup shredded sharp cheddar cheese, 1 cup pepper jack cheese, 1/2 tsp salt, 1/2 tsp white pepper
STEP-BY-STEP INSTRUCTIONS :
In a large saucepan, melt the butter over medium heat.
Add the onion and sauté until golden, about 10 minutes.
Stir in the flour and let cook for a minute or two.
Slowly whisk in the milk, heavy cream, chicken broth, water and salt
Add the cauliflower and bring the mixture to a boil. Reduce heat to medium-low, cover and simmer until the cauliflower is fork tender, about 10-15 minutes.
Blend up the soup in a couple of smaller batches until completely smooth. (Make sure to remember to remove the center part of the lid and use a towel to lightly cover the hole to stop the blender from exploding.)
Return the soup to the saucepan and heat over medium-high heat until nice and hot.
Remove from heat and whisk in the mustard, cheeses, 1/2 tsp salt and white pepper until melted and smooth.
Garnish soup with extra cheese, bacon and chives as desired.
HOW TO SERVE Wisconsin Cauliflower Soup (Copycat Zupas)
Serve hot in bowls. For portion control, use 1 to 1 1/2 cup servings. This helps keep calories and carbs in check if you are watching intake for weight loss or diabetes. Top with a small sprinkle of sharp cheddar or chives for flavor without adding many calories. Add a lean protein on the side or on top — a few slices of grilled chicken or chopped turkey bacon is a good idea for a high protein meal. To keep the meal balanced, serve with a side salad or a small piece of whole grain bread if you want extra fiber.
STORAGE & FREEZING : Wisconsin Cauliflower Soup (Copycat Zupas)
- Refrigerate: Cool the soup to room temperature, then place in an airtight container. Store in the refrigerator for up to 4 days.
- Freeze: Use freezer-safe containers or bags and leave some headspace. The soup will keep for up to 3 months. Note: cream and cheese can change texture after freezing. Reheat gently and whisk or re-blend to smooth it out.
- Reheating: Thaw overnight in the fridge, then warm on the stove over low heat. Stir often. Add a splash of milk if it looks thick. This makes it easy to use as meal prep for busy days.
SERVING SUGGESTIONS
- Balanced plate: bowl of soup (1 to 1 1/2 cups) + leafy green salad + 3–4 oz lean protein.
- Light side: steamed green beans or roasted Brussels sprouts make a heart healthy side.
- Low carb idea: skip bread and add a side of sliced avocado for healthy fats.
- For a filling meal prep plan, pair soup with hard-boiled eggs or grilled chicken for a high protein meal.
VARIATIONS
- Healthier version: Use 1% or 2% milk and skip the heavy cream. Use less cheese (reduce by half) and add extra herbs for flavor. Replace all-purpose flour with a gluten free flour if needed, making the soup gluten free. This swap makes the soup a lighter option and lower in calories.
- High-protein or low-carb version: Skip the flour to lower carbs. Use Greek yogurt or cottage cheese (blend until smooth) in place of some or all of the heavy cream for more protein. Stir in cooked shredded chicken, turkey, or a scoop of protein-rich cottage cheese after blending to create a high protein meal. You can also add whey or collagen powder designed for cooking.
- Air fryer or oven-baked version: Roast cauliflower first for deeper flavor. Toss cauliflower with a little oil, salt, and pepper and roast at 400°F for 20–25 minutes in the oven, or roast in the air fryer at 375°F for 12–16 minutes until browned. Then follow the recipe, adding roasted cauliflower to the soup base before blending. Roasting adds rich taste without extra calories. For a different seafood twist, try a light broth like a coconut lime fish soup on another day.
FAQs
Q: Is this soup good for weight loss?
A: Yes, it can be. Use low-fat milk, skip the heavy cream or reduce cheese. Watch portions to make it a good option for weight loss. The cauliflower gives volume and fiber with fewer calories.
Q: Can I make this soup diabetic-friendly?
A: Yes. Use skim or low-fat milk, skip or reduce the heavy cream, and watch portion size. You can also skip the flour or use a gluten-free, low-carb thickener to keep blood sugar steady.
Q: How long will the soup keep in the fridge?
A: Store in an airtight container for up to 4 days. Reheat slowly and stir well. If you used lean protein additions, plan to eat within 3–4 days.
Q: Can I freeze this soup without quality loss?
A: You can, but cream and cheese may change texture. Freeze in portions, and when reheating thaw in the fridge and re-blend or whisk to restore the texture. Adding a splash of milk while reheating helps.
Q: Is this soup gluten free?
A: The original recipe uses all-purpose flour, so it is not gluten free as written. To make a gluten free version, use a gluten free flour or omit the flour and thicken by simmering longer or using cornstarch or xanthan gum.
Q: How can I add more protein?
A: Stir in cooked shredded chicken, canned white beans, or Greek yogurt after blending. These options make a more filling, high protein meal.
MAKE-AHEAD TIPS FOR Wisconsin Cauliflower Soup (Copycat Zupas)
- Make the soup fully and cool, then divide into single-serving airtight containers. This is great for meal prep and grab-and-go lunches.
- Freeze in flat bags for quick thawing. Thaw in the fridge overnight, then reheat on the stove.
- If you plan to reheat several times, store in individual portions to avoid repeated reheating.
- Keep a small container of grated cheese separate and add it only when serving to control portions and reduce added fat for a lighter option.
- Prep the cauliflower and onions ahead of time and store them in the fridge to cut down on cooking time the day you plan to make the soup.
Wisconsin Cauliflower Soup
Ingredients
Method
- In a large saucepan, melt the butter over medium heat.
- Add the onion and sauté until golden, about 10 minutes.
- Stir in the flour and let cook for a minute or two.
- Slowly whisk in the milk, heavy cream, chicken broth, water, and salt.
- Add the cauliflower and bring the mixture to a boil. Reduce heat to medium-low, cover, and simmer until the cauliflower is fork tender, about 10-15 minutes.
- Blend up the soup in a couple of smaller batches until completely smooth.
- Return the soup to the saucepan and heat over medium-high heat until nice and hot.
- Remove from heat and whisk in the mustard, cheeses, 1/2 tsp salt, and white pepper until melted and smooth.
- Garnish soup with extra cheese, bacon, and chives as desired.