I put together a Healthy Chicken Pot Pie using paleo and whole30-friendly swaps that can be made in the Instant Pot, crockpot or on the stove, and the ingredient substitutions are unexpectedly ingenious.

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I never thought a bowl could surprise me like this Healthy Chicken Pot Pie did. I call it a soup that tricks you, because juicy chicken thighs and riced cauliflower give the mouthfeel of a pot pie without the whole mess, and somehow it feels lighter but not skimpy.

There’s a kind of savory-creamy thing going on that makes you pause, like wait what is that, and then you want more, even if you weren’t planning on seconds. I tried it on a weeknight and it kept sneaking into my lunch plans the next day, yeah it’s that kind of recipe.

Ingredients

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Chicken: Rich in protein, adds savory depth and keeps the soup filling and comforting.
Cauliflower: Riced cauliflower adds bulk and fiber, keeps it’s low carb, mild neutral flavor.
Coconut milk: Creamy dairy free fat that sweetens slightly, makes broth velvety and rich.
Carrots: Sweet crunchy pieces, give beta carotene and color, they lighten the savory.
Celery: Adds bright savory crunch, provides fiber and classic pot pie flavor.
Ghee or olive oil: Fat for sauteing carries flavor ghee adds nutty notes olive oil lighter.
Broth: Bone broth gives collagen and minerals, deep savory backbone and warmth.

Ingredient Quantities

1 1/2 to 2 lb boneless skinless chicken thighs or breasts, cut into bite-sized pieces (thighs are juicier)

2 tbsp ghee or olive oil (ghee for paleo/Whole30)

1 large yellow or white onion, diced

3 medium carrots, peeled and diced

3 celery stalks, diced

3 cloves garlic, minced

1 small head cauliflower, riced (about 4 cups riced cauliflower)

4 to 6 cups chicken bone broth or low-sodium chicken broth

1 (13.5 oz) can full-fat coconut milk

2 tbsp arrowroot starch or tapioca starch (thickener)

1 tsp dried thyme or 1 tbsp fresh thyme leaves

2 bay leaves

1 to 1 1/2 tsp sea salt, plus more to taste

1/2 tsp freshly ground black pepper

2 tbsp chopped fresh parsley

1 tbsp lemon juice (optional)

1 cup frozen peas or chopped green beans (optional, omit for strict Whole30)

How to Make this

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1. Prep everything: cut 1 1/2 to 2 lb chicken into bite sized pieces, dice 1 large onion, 3 carrots and 3 celery stalks, mince 3 cloves garlic, rice 1 small head cauliflower (about 4 cups), measure 4 to 6 cups chicken bone broth, open 1 can full fat coconut milk, measure 2 tbsp arrowroot, 1 tsp dried thyme or 1 tbsp fresh, 2 bay leaves, salt and pepper, 2 tbsp chopped parsley, 1 tbsp lemon juice optional and 1 cup frozen peas or green beans optional. Use ghee for paleo/Whole30 or olive oil otherwise. I like thighs because they stay juicier.

2. Heat 2 tbsp ghee or oil in a large pot or your Instant Pot on Sauté. Season chicken lightly with salt and pepper and brown in batches about 2 to 3 minutes per side just to get color, not fully cooked. Remove chicken and set aside. If using a crockpot you can brown the chicken in a skillet first for more flavor or skip this step.

3. In the same pot add a little more ghee if needed and sauté the diced onion, carrots and celery about 5 to 7 minutes until softened and onions are translucent. Add the garlic and cook 30 to 60 seconds until fragrant.

4. Stir in the riced cauliflower, thyme, bay leaves, 1 to 1 1/2 tsp sea salt and 1/2 tsp pepper, cook 1 to 2 minutes to combine so the cauliflower starts to soften.

5. Return the browned chicken to the pot and pour in 4 to 6 cups chicken bone broth plus the entire can of full fat coconut milk. Scrape up any browned bits from the bottom. For Instant Pot lock the lid and pressure cook on High 6 minutes then quick release for about 5 minutes. For stove top bring to a gentle simmer, cover and cook 15 to 20 minutes until chicken is cooked and veggies are tender. For crockpot transfer everything into the slow cooker and cook on Low 3 to 4 hours or High
1.5 to 2 hours.

6. Remove bay leaves. If using frozen peas or chopped green beans add them now and simmer just until heated through, about 2 to 5 minutes. Omit peas/green beans for strict Whole30.

7. Make the thickener: whisk 2 tbsp arrowroot starch with 2 to 3 tbsp cold coconut milk or cold water until totally smooth. Off heat stir the slurry into the hot soup and simmer 1 to 2 minutes until slightly thickened. Arrowroot thickens fast so don’t overboil or it can get gluey. If using Instant Pot use Sauté on low for a minute while stirring in the slurry.

8. Taste and adjust seasoning, add 2 tbsp chopped fresh parsley and 1 tbsp lemon juice if you want a bright pop. If soup is too thick thin with more broth, too thin simmer a little longer after adding slurry.

9. Serve hot. Leftovers keep 3 to 4 days in the fridge or freeze up to 3 months. Reheat gently with a splash of broth, stir well and check seasoning before serving.

Equipment Needed

1. Large heavy pot or Dutch oven or Instant Pot for the soup
2. Skillet or frying pan for browning chicken if not using the Instant Pot Sauté
3. Cutting board
4. Sharp chef’s knife
5. Food processor or box grater to rice the cauliflower
6. Measuring cups and measuring spoons
7. Whisk for the arrowroot slurry
8. Wooden spoon or heatproof spatula and a ladle for serving

FAQ

Which method should I use Stove Top, Crockpot, or Instant Pot, and how long does each take? Stove Top: brown veg and chicken, then simmer 20 to 25 minutes until chicken is cooked through. Crockpot: cook on low 6 to 8 hours or high 3 to 4 hours. Instant Pot: sauté veg, add chicken and broth, pressure cook on High 6 to 8 minutes and quick release, then finish with coconut milk and thickener.

Can I use chicken breasts instead of thighs? Yes, you can. Thighs stay juicier and handle longer cooks better, breasts can dry if overcooked so cut into bite sized pieces and watch the time, especially on the stove or in the Instant Pot.

How do I get the soup nice and thick without it getting gluey? Mix the arrowroot or tapioca with a few tablespoons of cold liquid first to make a slurry, then stir it into the hot soup near the end and simmer a few minutes until it thickens. Don’t overcook the slurry or it can thin out, and don’t add too much at once you can always add more.

Is this recipe paleo or Whole30 friendly? Yes with a couple swaps. Use ghee or olive oil and keep the coconut milk. Arrowroot or tapioca are usually used for thickening in paleo/Whole30 versions. Skip the peas if you’re doing a strict Whole30 since some peas are borderline, and always check labels for additives.

Can I freeze or refrigerate leftovers, and how do I reheat them? Refrigerate up to 3 to 4 days. Freeze up to 3 months but the coconut milk may separate. For freezing try leaving out the coconut milk and add fresh when reheating. Reheat gently on the stove over low heat, whisking to recombine the coconut milk, or microwave in short bursts stirring in between.

Do I have to use riced cauliflower and can I add other veggies? You can use store bought frozen riced cauliflower or pulse a fresh head in a food processor. It thickens and mimics the pot pie texture. You can swap or add frozen peas or chopped green beans, but omit them for strict Whole30. Don’t overcook the cauliflower or it gets mushy, add it near the end if you like a little bite.

Stove Top, Crockpot, Or Instant Pot Chicken Pot Pie Soup Recipe Substitutions and Variations

Chicken thighs or breasts: swap for rotisserie chicken (shredded, stir in at the end, no extra cook time), or turkey breast (same measure, watch doneness), or firm tofu (cubed, use extra salt and 5-10 min less cook time).
Ghee or olive oil: use avocado oil or light-tasting olive oil in equal amounts; or regular butter if you dont need paleo/Whole30 (adds richer flavor but not compliant).
Riced cauliflower: try frozen riced cauliflower (straight swap), or diced Yukon gold or red potatoes (1 medium potato ≈ 1 cup diced, cook until tender, soup will be thicker), or diced rutabaga/sweet potato for a sweeter, sturdier bite.
Arrowroot or tapioca starch: substitute cornstarch (same measure, mix with cold liquid first), or all-purpose flour (use 2 tbsp flour for every 1 tbsp starch and cook a few minutes longer to remove raw flour taste), or reduce liquid and simmer longer to naturally thicken.

Pro Tips

1. Brown the chicken in batches and don’t crowd the pan; that fond you get on the bottom is flavor gold. If you toss everything in at once the pieces will steam not brown, which makes the final soup flatter.

2. Saute the riced cauliflower separately for a couple minutes until some moisture evaporates, or add it later in the cook, otherwise it can go mushy and water the broth down. Cauliflower soaks up liquid fast so a little pre-drying goes a long way.

3. Make the arrowroot slurry with cold coconut milk or water and whisk until perfectly smooth, then stir it in off the heat and only simmer briefly. Arrowroot thickens really fast and will turn gluey if you overboil it.

4. Finish with acid and fresh herbs at the end — lemon juice, a splash of vinegar or lots of parsley — it brightens coconut and bone broth and makes the whole bowl taste fresher. Add the peas or green beans right at the end so they stay lively and not mushy.

5. For leftovers freeze in single portions and reheat gently with a splash of broth, don’t blast it on high or the chicken will dry and the coconut milk can separate. If soup looks separated after reheating just whisk in a little more coconut milk or broth and warm slowly.

Stove Top, Crockpot, Or Instant Pot Chicken Pot Pie Soup Recipe

Recipe by James Level

0.0 from 0 votes

Servings

servings

Calories

515

kcal

Equipment: 1. Large heavy pot or Dutch oven or Instant Pot for the soup
2. Skillet or frying pan for browning chicken if not using the Instant Pot Sauté
3. Cutting board
4. Sharp chef’s knife
5. Food processor or box grater to rice the cauliflower
6. Measuring cups and measuring spoons
7. Whisk for the arrowroot slurry
8. Wooden spoon or heatproof spatula and a ladle for serving

Ingredients

1 1/2 to 2 lb boneless skinless chicken thighs or breasts, cut into bite-sized pieces (thighs are juicier)
2 tbsp ghee or olive oil (ghee for paleo/Whole30)
1 large yellow or white onion, diced
3 medium carrots, peeled and diced
3 celery stalks, diced
3 cloves garlic, minced
1 small head cauliflower, riced (about 4 cups riced cauliflower)
4 to 6 cups chicken bone broth or low-sodium chicken broth
1 (13.5 oz) can full-fat coconut milk
2 tbsp arrowroot starch or tapioca starch (thickener)
1 tsp dried thyme or 1 tbsp fresh thyme leaves
2 bay leaves
1 to 1 1/2 tsp sea salt, plus more to taste
1/2 tsp freshly ground black pepper
2 tbsp chopped fresh parsley
1 tbsp lemon juice (optional)
1 cup frozen peas or chopped green beans (optional, omit for strict Whole30)

Directions

Prep everything: cut 1 1/2 to 2 lb chicken into bite sized pieces, dice 1 large onion, 3 carrots and 3 celery stalks, mince 3 cloves garlic, rice 1 small head cauliflower (about 4 cups), measure 4 to 6 cups chicken bone broth, open 1 can full fat coconut milk, measure 2 tbsp arrowroot, 1 tsp dried thyme or 1 tbsp fresh, 2 bay leaves, salt and pepper, 2 tbsp chopped parsley, 1 tbsp lemon juice optional and 1 cup frozen peas or green beans optional. Use ghee for paleo/Whole30 or olive oil otherwise. I like thighs because they stay juicier.
Heat 2 tbsp ghee or oil in a large pot or your Instant Pot on Sauté. Season chicken lightly with salt and pepper and brown in batches about 2 to 3 minutes per side just to get color, not fully cooked. Remove chicken and set aside. If using a crockpot you can brown the chicken in a skillet first for more flavor or skip this step.
In the same pot add a little more ghee if needed and sauté the diced onion, carrots and celery about 5 to 7 minutes until softened and onions are translucent. Add the garlic and cook 30 to 60 seconds until fragrant.
Stir in the riced cauliflower, thyme, bay leaves, 1 to 1 1/2 tsp sea salt and 1/2 tsp pepper, cook 1 to 2 minutes to combine so the cauliflower starts to soften.
Return the browned chicken to the pot and pour in 4 to 6 cups chicken bone broth plus the entire can of full fat coconut milk. Scrape up any browned bits from the bottom. For Instant Pot lock the lid and pressure cook on High 6 minutes then quick release for about 5 minutes. For stove top bring to a gentle simmer, cover and cook 15 to 20 minutes until chicken is cooked and veggies are tender. For crockpot transfer everything into the slow cooker and cook on Low 3 to 4 hours or High
5 to 2 hours.
Remove bay leaves. If using frozen peas or chopped green beans add them now and simmer just until heated through, about 2 to 5 minutes. Omit peas/green beans for strict Whole30.
Make the thickener: whisk 2 tbsp arrowroot starch with 2 to 3 tbsp cold coconut milk or cold water until totally smooth. Off heat stir the slurry into the hot soup and simmer 1 to 2 minutes until slightly thickened. Arrowroot thickens fast so don’t overboil or it can get gluey. If using Instant Pot use Sauté on low for a minute while stirring in the slurry.
Taste and adjust seasoning, add 2 tbsp chopped fresh parsley and 1 tbsp lemon juice if you want a bright pop. If soup is too thick thin with more broth, too thin simmer a little longer after adding slurry.
Serve hot. Leftovers keep 3 to 4 days in the fridge or freeze up to 3 months. Reheat gently with a splash of broth, stir well and check seasoning before serving.

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: 548g
Total number of serves: 6
Calories: 515kcal
Fat: 30.8g
Saturated Fat: 16.5g
Trans Fat: 0.08g
Polyunsaturated: 1.7g
Monounsaturated: 8.3g
Cholesterol: 111mg
Sodium: 736mg
Potassium: 583mg
Carbohydrates: 18.8g
Fiber: 4.5g
Sugar: 4.3g
Protein: 34.8g
Vitamin A: 4500IU
Vitamin C: 20mg
Calcium: 67mg
Iron: 1mg

Stove Top, Crockpot, Or Instant Pot Chicken Pot Pie Soup Recipe

Ingredients

Ingredient Quantities

How to Make this

Equipment Needed

FAQ

Stove Top, Crockpot, Or Instant Pot Chicken Pot Pie Soup Recipe Substitutions and Variations

Pro Tips