I reinvented Chicken Pot Pie Soup into a paleo, Whole30 and dairy free version that uses a surprising ingredient and works perfectly in the Instant Pot, crockpot or on the stove.
I wasn’t expecting this Healthy Chicken Pot Pie Soup to change my weeknight game, but it did. I love that it uses simple things like boneless skinless chicken thighs or breasts and full fat canned coconut milk unsweetened to get that silky feel.
It’s the kind of Pot Pie Soup that tastes indulgent yet actually fits into Instant Pot Dinner Recipes or a slow night when you don’t wanna fuss. It’s unexpectedly simple.
I can’t promise it’ll last long, and you’ll probably end up sneaking bowls before dinner, so seriously, consider yourself warned. No regrets.
Ingredients
- Chicken thighs or breasts: Rich in protein, filling and helps build muscle, not too lean sometimes
- Cauliflower: Low carb, adds bulk and fibre, gives creamy body when blended
- Coconut milk: Adds rich, slightly sweet fat, creamy texture and dairy free richness
- Carrots: Bring natural sweetness, vitamin A and a bit of crunch if not overcooked
- Peas: Frozen peas add pop, quick sweetness, fiber and small starchy carbs
- Arrowroot powder: Thickens without gluten gives a silky mouthfeel, use sparingly or it gels
- Thyme and bay leaves: Warm herbal notes that lift savory flavor, makes the soup smell homey
- Parsley: Bright herb, fresh finish, adds small vitamin kick and color
- Lemon juice: Optional, adds bright acidity, lifts flavors and cuts richness
Ingredient Quantities
- 2 pounds boneless skinless chicken thighs or breasts (about 900 g)
- 2 tablespoons olive oil or avocado oil
- 1 medium yellow onion (about 1 cup)
- 3 medium carrots (about 1 1/2 cups)
- 3 stalks celery (about 1 cup)
- 4 cups cauliflower florets (about 1 medium head)
- 4 cups unsalted chicken broth (about 950 ml)
- 1 cup full fat canned coconut milk unsweetened
- 1 cup frozen peas
- 2 teaspoons dried thyme or 1 tablespoon fresh thyme leaves
- 2 bay leaves
- 1 1/2 teaspoons kosher salt plus more to taste
- 1/2 teaspoon black pepper
- 2 tablespoons arrowroot powder or tapioca starch
- 1 tablespoon fresh lemon juice (optional)
- 2 tablespoons fresh parsley chopped for garnish (optional)
How to Make this
1. Chop the onion, carrots, celery and cauliflower into bite sized pieces, measure out broth, coconut milk, peas, thyme, bay leaves, salt and pepper; whisk the 2 tablespoons arrowroot into 3 tablespoons cold coconut milk or cold water until totally smooth and set aside.
2. Heat 2 tablespoons olive oil or avocado oil in a large pot over medium heat if making on the stove; add the onion and cook till soft about 4 minutes, then add carrots and celery and cook another 4 to 5 minutes. If using an Instant Pot use saute mode and do the same in the pot. For the slow cooker skip the saute and put raw onion, carrots and celery straight into the slow cooker.
3. Stir in the cauliflower, 2 teaspoons dried thyme or 1 tablespoon fresh thyme, 2 bay leaves, 1 1/2 teaspoons kosher salt and 1/2 teaspoon black pepper so everything gets coated.
4. Add the 2 pounds chicken thighs or breasts and pour in the 4 cups unsalted chicken broth. For stove bring to a gentle simmer, cover and cook 20 to 25 minutes until chicken is cooked through and cauliflower is tender. For Instant Pot lock the lid and cook on high pressure for 8 minutes then quick release. For slow cooker cover and cook on low 4 to 6 hours or high 2 to 3 hours.
5. Remove the chicken to a cutting board, discard the bay leaves, shred the chicken with two forks and return shredded chicken to the pot or slow cooker or Instant Pot insert.
6. Stir in the 1 cup full fat canned coconut milk and 1 cup frozen peas, heat gently. If the soup is cold from the slow cooker you may want to turn it to high or transfer to a pot to warm.
7. Slowly whisk the arrowroot slurry again then temper it with a ladle of hot broth if you want to be extra safe from clumps, then pour it into the soup while stirring; simmer a few minutes until the soup thickens to a creamy consistency.
8. Taste and adjust salt and pepper, stir in 1 tablespoon fresh lemon juice if using to brighten flavors, sprinkle with 2 tablespoons chopped fresh parsley and serve hot.
9. Tip: want it thicker add another teaspoon or two of arrowroot mixed with cold liquid, want it chunkier leave the cauliflower larger, and dont overcook the peas or they get mushy.
Equipment Needed
Youll need:
1. Large pot or Dutch oven (or Instant Pot/slow cooker insert if using one)
2. Cutting board
3. Chef’s knife
4. Measuring cups and spoons
5. Wooden spoon or silicone spatula
6. Ladle
7. Whisk and a small bowl or cup for the arrowroot slurry
8. Tongs or two forks for shredding the chicken
FAQ
Healthy Chicken Pot Pie Soup Recipe Substitutions and Variations
- Chicken (2 pounds): Use shredded rotisserie chicken or leftover turkey to save time, or swap for 1 pound firm tofu (pressed and cubed) for a vegetarian option. If using rotisserie add it at the end so it stays juicy; tofu gets better if you brown it first.
- Full-fat canned coconut milk (1 cup): Replace with 1 cup full-fat dairy cream or half-and-half, or use 1 cup unsweetened oat/almond milk plus an extra tablespoon of starch to thicken. If you choose Greek yogurt, temper it with hot broth before stirring it in so it dont split.
- Cauliflower florets (4 cups): Swap for about 3 cups diced potatoes or chopped parsnips for a more classic pot pie texture, or use 3 cups sliced mushrooms for a deeper, earthier flavor. Potatoes will make the soup starchier so cut back a bit on the thickener.
- Arrowroot or tapioca powder (2 tablespoons): Use 2 tablespoons cornstarch as a straight substitute, or 3 to 4 tablespoons all-purpose flour (make a roux and cook a few minutes). Always mix cornstarch/arrowroot into cold water first to make a slurry so you dont get lumps.
Pro Tips
1) Dont crowd the pan when browning chicken first, do it in batches if needed. Those little browned bits add way more flavor once you deglaze with a splash of broth, so its worth the extra step.
2) Vary the cauliflower size so you get both creaminess and bite. Cut some florets small so they partly break down and thicken the soup, and leave a few bigger pieces to stay chunky.
3) Make the arrowroot slurry with cold liquid until perfectly smooth, then temper it with a ladle of hot soup before you add it. Stir while it thickens and avoid a rolling boil after adding arrowroot or the sauce can thin out.
4) Adjust seasoning at the end after you stir in the coconut milk, and add lemon juice just before serving to wake up the flavors. Add peas and parsley last minute so peas stay bright and the herbs taste fresh; reheat gently to prevent the coconut milk from separating.
Healthy Chicken Pot Pie Soup Recipe
I reinvented Chicken Pot Pie Soup into a paleo, Whole30 and dairy free version that uses a surprising ingredient and works perfectly in the Instant Pot, crockpot or on the stove.
6
servings
445
kcal
Equipment: Youll need:
1. Large pot or Dutch oven (or Instant Pot/slow cooker insert if using one)
2. Cutting board
3. Chef’s knife
4. Measuring cups and spoons
5. Wooden spoon or silicone spatula
6. Ladle
7. Whisk and a small bowl or cup for the arrowroot slurry
8. Tongs or two forks for shredding the chicken
Ingredients
-
2 pounds boneless skinless chicken thighs or breasts (about 900 g)
-
2 tablespoons olive oil or avocado oil
-
1 medium yellow onion (about 1 cup)
-
3 medium carrots (about 1 1/2 cups)
-
3 stalks celery (about 1 cup)
-
4 cups cauliflower florets (about 1 medium head)
-
4 cups unsalted chicken broth (about 950 ml)
-
1 cup full fat canned coconut milk unsweetened
-
1 cup frozen peas
-
2 teaspoons dried thyme or 1 tablespoon fresh thyme leaves
-
2 bay leaves
-
1 1/2 teaspoons kosher salt plus more to taste
-
1/2 teaspoon black pepper
-
2 tablespoons arrowroot powder or tapioca starch
-
1 tablespoon fresh lemon juice (optional)
-
2 tablespoons fresh parsley chopped for garnish (optional)
Directions
- Chop the onion, carrots, celery and cauliflower into bite sized pieces, measure out broth, coconut milk, peas, thyme, bay leaves, salt and pepper; whisk the 2 tablespoons arrowroot into 3 tablespoons cold coconut milk or cold water until totally smooth and set aside.
- Heat 2 tablespoons olive oil or avocado oil in a large pot over medium heat if making on the stove; add the onion and cook till soft about 4 minutes, then add carrots and celery and cook another 4 to 5 minutes. If using an Instant Pot use saute mode and do the same in the pot. For the slow cooker skip the saute and put raw onion, carrots and celery straight into the slow cooker.
- Stir in the cauliflower, 2 teaspoons dried thyme or 1 tablespoon fresh thyme, 2 bay leaves, 1 1/2 teaspoons kosher salt and 1/2 teaspoon black pepper so everything gets coated.
- Add the 2 pounds chicken thighs or breasts and pour in the 4 cups unsalted chicken broth. For stove bring to a gentle simmer, cover and cook 20 to 25 minutes until chicken is cooked through and cauliflower is tender. For Instant Pot lock the lid and cook on high pressure for 8 minutes then quick release. For slow cooker cover and cook on low 4 to 6 hours or high 2 to 3 hours.
- Remove the chicken to a cutting board, discard the bay leaves, shred the chicken with two forks and return shredded chicken to the pot or slow cooker or Instant Pot insert.
- Stir in the 1 cup full fat canned coconut milk and 1 cup frozen peas, heat gently. If the soup is cold from the slow cooker you may want to turn it to high or transfer to a pot to warm.
- Slowly whisk the arrowroot slurry again then temper it with a ladle of hot broth if you want to be extra safe from clumps, then pour it into the soup while stirring; simmer a few minutes until the soup thickens to a creamy consistency.
- Taste and adjust salt and pepper, stir in 1 tablespoon fresh lemon juice if using to brighten flavors, sprinkle with 2 tablespoons chopped fresh parsley and serve hot.
- Tip: want it thicker add another teaspoon or two of arrowroot mixed with cold liquid, want it chunkier leave the cauliflower larger, and dont overcook the peas or they get mushy.
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: 539g
- Total number of serves: 6
- Calories: 445kcal
- Fat: 18.3g
- Saturated Fat: 9.2g
- Trans Fat: 0g
- Polyunsaturated: 6g
- Monounsaturated: 30g
- Cholesterol: 128mg
- Sodium: 600mg
- Potassium: 865mg
- Carbohydrates: 22.2g
- Fiber: 4.5g
- Sugar: 3g
- Protein: 51g
- Vitamin A: 2500IU
- Vitamin C: 35mg
- Calcium: 68mg
- Iron: 2mg