I turned a classic into Keto Chicken Pot Pie Soup by using cauliflower as the creamy base so it’s dairy-free, low carb, high protein, gluten-free and ready in minutes.
I wasn’t sure a soup could feel like a full blown pot pie, but this Easy Low Carb Chicken Pot Pie Soup Using Healthy Cauliflower Cream proved me wrong. I blend cauliflower into a silky, dairy free sauce and toss in shredded chicken breasts so every spoonful has real substance.
It reads like a Keto Chicken Pot Pie Soup, yet it sneaks up on you with bright savory notes that make you rethink what a Gluten Free Chicken Pot Pie can be. If you want comfort food that won’t wreck your plan, give this a try, you might actually prefer it.
Ingredients
- Cauliflower: creamy base, low carb and high fibre, adds body and mild nutty flavor, very healthy
- Chicken: lean protein, keeps you full, low carb, adds savory chicken pot pie vibe, very comforting
- Almond milk: unsweetened, low calorie, mild nuttiness, thins sauce without adding sugar
- Onion: gives sweetness when cooked, adds fibre and flavor depth, helps round things out
- Garlic: punchy aroma, tiny carbs, boosts savory notes, kinda makes it feel homey
- Carrot: optional sweetness and color, adds a few carbs but more fiber and vitamin A
- Xanthan gum: thickener powder used in tiny amounts, no calories, can gum texture if overused
Ingredient Quantities
- 1 medium head cauliflower about 4 cups florets (for the creamy sauce)
- 1 lb boneless skinless chicken breasts cooked and shredded about 2 cups
- 4 cups low sodium chicken broth
- 1/2 cup unsweetened almond milk or unsweetened coconut milk
- 1 tbsp olive oil
- 1 medium yellow onion diced about 1 cup
- 2 celery stalks diced
- 1 medium carrot diced optional for lower carbs use a small one
- 2 cloves garlic minced
- 1 tsp dried thyme
- 1 tsp dried parsley or 1 tbsp fresh parsley chopped
- 1 bay leaf
- Salt 1 tsp black pepper 1/2 tsp or to taste
- 1/4 to 1/2 tsp xanthan gum or 1 tbsp arrowroot powder for thickening optional
- 1/2 cup frozen peas optional
How to Make this
1. Cut the cauliflower into florets and cook in boiling water or steam until very tender, about 10 minutes; reserve 1/2 cup of the cooking liquid, then drain.
2. In a blender add the cooked cauliflower, 1/2 cup unsweetened almond milk, about 1 cup of the low sodium chicken broth, 1/2 tsp of the salt and 1/4 tsp of the black pepper, then puree until totally smooth and creamy. Add a splash of the reserved cooking liquid if it seems too thick.
3. Heat 1 tbsp olive oil in a large pot over medium heat. Add the diced onion, celery and the diced carrot (if using) and cook until softened, 5 to 7 minutes, stirring so nothing sticks.
4. Add the minced garlic, 1 tsp dried thyme, 1 tsp dried parsley (or 1 tbsp fresh chopped parsley if you prefer fresh), and the bay leaf; cook 30 to 60 seconds until fragrant.
5. Pour in the remaining chicken broth (about 3 cups), add the shredded cooked chicken, then stir in the cauliflower cream you made. Bring the soup to a gentle simmer.
6. Pick a thickener option: if using xanthan gum sprinkle 1/4 to 1/2 tsp slowly while whisking to avoid clumps until the soup thickens slightly; if using arrowroot make a slurry with 1 tbsp arrowroot powder and 1 tbsp cold water then whisk that in and simmer for 1 to 2 minutes until glossy. Don’t use both.
7. Add the frozen peas now if using and simmer another 2 to 3 minutes just to heat them through. Remove the bay leaf.
8. Taste and adjust seasoning using the remaining salt up to 1 tsp total and black pepper up to 1/2 tsp or to taste.
9. Serve hot, sprinkle extra chopped fresh parsley if you used dried earlier, and enjoy. Don’t worry if the texture varies a bit, you can always blitz a little more cauliflower cream into it or thin with broth.
Equipment Needed
1. Large pot with lid, for boiling cauliflower and simmering the soup
2. Blender, countertop blender works best but an immersion blender is ok too
3. Cutting board, roomy enough for the cauliflower and veggies
4. Chef’s knife, sharp for clean cuts on cauliflower and chicken
5. Colander or fine mesh sieve, to drain and catch the reserved cooking liquid
6. Measuring cups and spoons, for broth, milk and seasonings
7. Wooden spoon or heatproof spatula, for sautéing the veggies so nothing sticks
8. Small bowl or cup, to make the arrowroot slurry if you use it
9. Whisk, useful if you’re sprinkling xanthan gum or mixing the slurry
10. Ladle, for serving the finished soup into bowls
FAQ
Easy Low Carb Chicken Pot Pie Soup Using Healthy Cauliflower Cream! Recipe Substitutions and Variations
- Cauliflower (for the creamy sauce): blend 4 oz cream cheese with 1/4 cup heavy cream until smooth for a very low carb, rich swap; or use 1 1/2 cups cooked broccoli florets pureed for similar texture; or stir in 1/2 cup full fat Greek yogurt off the heat to avoid curdling.
- Unsweetened almond or coconut milk: swap with unsweetened soy milk, or 1/4 cup heavy cream plus 1/4 cup water for extra richness, or just use extra low sodium chicken broth and reduce other liquids slightly.
- Xanthan gum or arrowroot (thickener): use 1 tbsp cornstarch mixed with cold water and simmer to thicken (not low carb), or 1/4 to 1/2 tsp guar gum as a nearly direct substitute, or temper and whisk in 1 egg yolk for a natural, silky thickener.
- Frozen peas (optional): replace with chopped green beans, diced zucchini, or sliced mushrooms for fewer carbs; you can also just omit them to keep carbs down and add extra celery or a handful of spinach at the end.
Pro Tips
1) Blitz the cauliflower until its totally silky. If your blender starts to struggle do smaller batches and add a splash of the reserved cooking water or almond milk, that prevents overheating and stops grainy texture.
2) Hold back most of the salt till the end, you can always add more but you cant take it away. If the soup tastes a bit flat at the end, a tiny squeeze of lemon or a teaspoon of vinegar brightens everything up.
3) Be careful with thickeners: xanthan works in very small amounts so sprinkle it in slowly while whisking or it will clump, arrowroot needs a cold slurry and only a minute or two of simmering or it breaks down. Don’t use both at once.
4) Soup actually improves after resting a day, flavors meld. Reheat gently on low, add a little broth if it got too thick in the fridge, and if the texture separates just give it a quick blitz to bring it back together.
Easy Low Carb Chicken Pot Pie Soup Using Healthy Cauliflower Cream! Recipe
I turned a classic into Keto Chicken Pot Pie Soup by using cauliflower as the creamy base so it's dairy-free, low carb, high protein, gluten-free and ready in minutes.
4
servings
313
kcal
Equipment: 1. Large pot with lid, for boiling cauliflower and simmering the soup
2. Blender, countertop blender works best but an immersion blender is ok too
3. Cutting board, roomy enough for the cauliflower and veggies
4. Chef’s knife, sharp for clean cuts on cauliflower and chicken
5. Colander or fine mesh sieve, to drain and catch the reserved cooking liquid
6. Measuring cups and spoons, for broth, milk and seasonings
7. Wooden spoon or heatproof spatula, for sautéing the veggies so nothing sticks
8. Small bowl or cup, to make the arrowroot slurry if you use it
9. Whisk, useful if you’re sprinkling xanthan gum or mixing the slurry
10. Ladle, for serving the finished soup into bowls
Ingredients
-
1 medium head cauliflower about 4 cups florets (for the creamy sauce)
-
1 lb boneless skinless chicken breasts cooked and shredded about 2 cups
-
4 cups low sodium chicken broth
-
1/2 cup unsweetened almond milk or unsweetened coconut milk
-
1 tbsp olive oil
-
1 medium yellow onion diced about 1 cup
-
2 celery stalks diced
-
1 medium carrot diced optional for lower carbs use a small one
-
2 cloves garlic minced
-
1 tsp dried thyme
-
1 tsp dried parsley or 1 tbsp fresh parsley chopped
-
1 bay leaf
-
Salt 1 tsp black pepper 1/2 tsp or to taste
-
1/4 to 1/2 tsp xanthan gum or 1 tbsp arrowroot powder for thickening optional
-
1/2 cup frozen peas optional
Directions
- Cut the cauliflower into florets and cook in boiling water or steam until very tender, about 10 minutes; reserve 1/2 cup of the cooking liquid, then drain.
- In a blender add the cooked cauliflower, 1/2 cup unsweetened almond milk, about 1 cup of the low sodium chicken broth, 1/2 tsp of the salt and 1/4 tsp of the black pepper, then puree until totally smooth and creamy. Add a splash of the reserved cooking liquid if it seems too thick.
- Heat 1 tbsp olive oil in a large pot over medium heat. Add the diced onion, celery and the diced carrot (if using) and cook until softened, 5 to 7 minutes, stirring so nothing sticks.
- Add the minced garlic, 1 tsp dried thyme, 1 tsp dried parsley (or 1 tbsp fresh chopped parsley if you prefer fresh), and the bay leaf; cook 30 to 60 seconds until fragrant.
- Pour in the remaining chicken broth (about 3 cups), add the shredded cooked chicken, then stir in the cauliflower cream you made. Bring the soup to a gentle simmer.
- Pick a thickener option: if using xanthan gum sprinkle 1/4 to 1/2 tsp slowly while whisking to avoid clumps until the soup thickens slightly; if using arrowroot make a slurry with 1 tbsp arrowroot powder and 1 tbsp cold water then whisk that in and simmer for 1 to 2 minutes until glossy. Don’t use both.
- Add the frozen peas now if using and simmer another 2 to 3 minutes just to heat them through. Remove the bay leaf.
- Taste and adjust seasoning using the remaining salt up to 1 tsp total and black pepper up to 1/2 tsp or to taste.
- Serve hot, sprinkle extra chopped fresh parsley if you used dried earlier, and enjoy. Don't worry if the texture varies a bit, you can always blitz a little more cauliflower cream into it or thin with broth.
Notes
- Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.
Nutrition Facts
- Serving Size: 580g
- Total number of serves: 4
- Calories: 313kcal
- Fat: 8.2g
- Saturated Fat: 1.6g
- Trans Fat: 0g
- Polyunsaturated: 1.1g
- Monounsaturated: 4g
- Cholesterol: 96.5mg
- Sodium: 833mg
- Potassium: 686mg
- Carbohydrates: 13.3g
- Fiber: 4.8g
- Sugar: 5g
- Protein: 38.8g
- Vitamin A: 2750IU
- Vitamin C: 53.5mg
- Calcium: 78mg
- Iron: 1.8mg
