I turned classic chicken pot pie into a dairy-free, low-carb soup with a silky cauliflower sauce that delivers indulgent richness and surprising protein-packed lightness you won’t expect.
And I am obsessed with this Easy Low Carb Chicken Pot Pie Soup because it tastes like indulgence without bloat. I love the cauliflower cream that thickens the broth into something almost decadent while keeping it light.
The shredded chicken gives it real substance so you actually feel satisfied, not starving thirty minutes later. The cauliflower and chicken are the stars.
Comfort food that respects your diet. Simple, honest, and ridiculously slurpable.
Try it on a weeknight when you need dinner that soothes and fuels, no nonsense. You will crave seconds without feeling guilty
Ingredients
- Basically creamy base, makes soup rich without carbs.
- Adds silky fat and toasty warmth.
- Sweetness and depth, it softens into background.
- Crunchy freshness, cuts richness, keeps light.
- Garlicky punch, brightens it up.
- Savory backbone, it’ll keep things comforting.
- Protein bites, rotisserie makes it effortless.
- Herbal note that smells cozy and homely.
- Piney hint, use crushed for gentle flavor.
- Subtle depth while it simmers, remove before serving.
- Essential seasoning, don’t be shy with adjustments.
- Optional thickener for silkier body, use sparingly.
- Plus fresh brightness and pretty garnish.
- Thins cauliflower cream, makes it smooth and lighter.
Ingredient Quantities
- 1 medium head cauliflower, cut into florets (about 4 cups)
- 2 tablespoons olive oil
- 1 medium yellow onion, finely chopped
- 2 stalks celery, diced
- 2 cloves garlic, minced
- 3 cups low sodium chicken broth
- 2 cups cooked chicken, shredded or chopped (rotisserie works great)
- 1 teaspoon dried thyme
- 1/2 teaspoon dried rosemary, crushed
- 1 bay leaf
- Salt and black pepper to taste
- 1/4 teaspoon xanthan gum (optional, for extra thickness)
- 2 tablespoons fresh parsley, chopped
- 1/4 cup unsweetened almond milk or extra broth to thin the cauliflower cream if needed
How to Make this
1. Heat 2 tablespoons olive oil in a large pot over medium heat, add the chopped onion and diced celery, and cook until soft and starting to brown, about 5 minutes; stir in the minced garlic and cook 30 seconds more.
2. Add the cauliflower florets, 3 cups low sodium chicken broth and the bay leaf to the pot; bring to a simmer, cover and cook until the cauliflower is very tender, about 12 to 15 minutes.
3. Remove the bay leaf. Use a slotted spoon to transfer about 3 cups of the cooked cauliflower and some of the cooking liquid to a blender or food processor; reserve the rest of the cauliflower and broth in the pot.
4. Puree the cauliflower until very smooth, adding up to 1/4 cup unsweetened almond milk or extra broth if needed to loosen the cream; taste and season lightly with salt and pepper.
5. Return the cauliflower cream to the pot with the remaining cauliflower and broth, stir to combine, and bring back to a gentle simmer.
6. Stir in the shredded or chopped cooked chicken, 1 teaspoon dried thyme, 1/2 teaspoon crushed dried rosemary, and simmer 5 to 7 minutes so flavors meld and chicken heats through.
7. If you want the soup thicker, very slowly whisk in 1/4 teaspoon xanthan gum, sprinkling it in while whisking and simmering for a minute to activate; stop when you reach the thickness you like.
8. Check seasoning and add salt and black pepper to taste, remove from heat, then stir in 2 tablespoons chopped fresh parsley.
9. Ladle into bowls, garnish with extra parsley if you like, and serve warm.
Equipment Needed
1. Large heavy pot or Dutch oven
2. Blender or food processor (for the cauliflower cream)
3. Chef’s knife
4. Cutting board
5. Slotted spoon
6. Wooden spoon or heatproof spatula
7. Measuring cups and spoons
8. Whisk (for the xanthan gum)
9. Ladle and soup bowls for serving
FAQ
Easy Low Carb Chicken Pot Pie Soup Using Healthy Cauliflower Cream! Recipe Substitutions and Variations
- Cauliflower: swap with broccoli florets for a greener flavor, or use 4 cups frozen cauliflower if fresh isnt on hand (thaw and drain first).
- Olive oil: use unsalted butter for a richer, more classic pot pie taste, or try avocado oil if you want a neutral, high-heat option.
- Low sodium chicken broth: replace with vegetable broth to make it meat-free, or use bone broth for extra depth and nutrition.
- 1/4 teaspoon xanthan gum (optional): skip it and simmer longer to reduce, or use 1 teaspoon cornstarch or arrowroot mixed with cold water to thicken instead.
Pro Tips
1) Roast some of the cauliflower first for deeper flavor. Toss florets with a little oil, salt and pepper and roast at 425F until edges brown, then use those in the soup. It adds a nutty, caramelized note that boiling alone won’t give.
2) Be careful blending hot soup. Don’t overfill the blender, pulse first to break it up and hold the lid with a towel so it wont pop off. Let things cool a bit if it’s really hot, otherwise you’ll get splatters or a steam burst.
3) Use the xanthan gum sparingly and add it slowly. It thickens fast, so sprinkle tiny amounts while whisking and wait 30 to 60 seconds to see the change before adding more. If you go too far, thin with a splash of extra broth or almond milk.
4) Amp up freshness at the end, not the start. Finish with the parsley, a squeeze of lemon juice or a little extra pepper right before serving. Those final touches wake up the whole bowl without masking the cauliflower and chicken.
Easy Low Carb Chicken Pot Pie Soup Using Healthy Cauliflower Cream! Recipe
I turned classic chicken pot pie into a dairy-free, low-carb soup with a silky cauliflower sauce that delivers indulgent richness and surprising protein-packed lightness you won't expect.
4
servings
232
kcal
Equipment: 1. Large heavy pot or Dutch oven
2. Blender or food processor (for the cauliflower cream)
3. Chef’s knife
4. Cutting board
5. Slotted spoon
6. Wooden spoon or heatproof spatula
7. Measuring cups and spoons
8. Whisk (for the xanthan gum)
9. Ladle and soup bowls for serving
Ingredients
-
1 medium head cauliflower, cut into florets (about 4 cups)
-
2 tablespoons olive oil
-
1 medium yellow onion, finely chopped
-
2 stalks celery, diced
-
2 cloves garlic, minced
-
3 cups low sodium chicken broth
-
2 cups cooked chicken, shredded or chopped (rotisserie works great)
-
1 teaspoon dried thyme
-
1/2 teaspoon dried rosemary, crushed
-
1 bay leaf
-
Salt and black pepper to taste
-
1/4 teaspoon xanthan gum (optional, for extra thickness)
-
2 tablespoons fresh parsley, chopped
-
1/4 cup unsweetened almond milk or extra broth to thin the cauliflower cream if needed
Directions
- Heat 2 tablespoons olive oil in a large pot over medium heat, add the chopped onion and diced celery, and cook until soft and starting to brown, about 5 minutes; stir in the minced garlic and cook 30 seconds more.
- Add the cauliflower florets, 3 cups low sodium chicken broth and the bay leaf to the pot; bring to a simmer, cover and cook until the cauliflower is very tender, about 12 to 15 minutes.
- Remove the bay leaf. Use a slotted spoon to transfer about 3 cups of the cooked cauliflower and some of the cooking liquid to a blender or food processor; reserve the rest of the cauliflower and broth in the pot.
- Puree the cauliflower until very smooth, adding up to 1/4 cup unsweetened almond milk or extra broth if needed to loosen the cream; taste and season lightly with salt and pepper.
- Return the cauliflower cream to the pot with the remaining cauliflower and broth, stir to combine, and bring back to a gentle simmer.
- Stir in the shredded or chopped cooked chicken, 1 teaspoon dried thyme, 1/2 teaspoon crushed dried rosemary, and simmer 5 to 7 minutes so flavors meld and chicken heats through.
- If you want the soup thicker, very slowly whisk in 1/4 teaspoon xanthan gum, sprinkling it in while whisking and simmering for a minute to activate; stop when you reach the thickness you like.
- Check seasoning and add salt and black pepper to taste, remove from heat, then stir in 2 tablespoons chopped fresh parsley.
- Ladle into bowls, garnish with extra parsley if you like, and serve warm.
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: 427g
- Total number of serves: 4
- Calories: 232kcal
- Fat: 12.7g
- Saturated Fat: 2.5g
- Trans Fat: 0g
- Polyunsaturated: 0.8g
- Monounsaturated: 6.7g
- Cholesterol: 49mg
- Sodium: 161mg
- Potassium: 486mg
- Carbohydrates: 10.4g
- Fiber: 2.9g
- Sugar: 3.6g
- Protein: 24.6g
- Vitamin A: 150IU
- Vitamin C: 51mg
- Calcium: 70mg
- Iron: 1.1mg