Description
This Cauliflower Chicken Soup is the ultimate quick, healthy dinner that tastes like pure comfort food. Instead of heavy cream or flour, it relies on pureed cauliflower to create a luxuriously creamy base that is naturally gluten-free and low-carb. Packed with tender chicken and aromatic vegetables, it’s a nourishing one-pot meal ready in 30 minutes.
Ingredients
— The Soup Base —
1 large head of cauliflower, cut into florets (approx. 5–6 cups)
1 tablespoon olive oil
1 medium yellow onion, diced
2 large carrots, peeled and diced
2 stalks celery, diced
3 cloves garlic, minced
4 cups chicken bone broth (or gluten-free chicken stock)
— The Protein & Seasoning —
1 lb boneless, skinless chicken breasts (or 3 cups cooked shredded chicken)
1 teaspoon dried thyme
½ teaspoon dried rosemary
1 teaspoon salt
½ teaspoon black pepper
— The Creamy Finish —
½ cup coconut milk (canned) or heavy cream (optional, for extra richness)
1 tablespoon lemon juice (brightens the flavor)
Fresh parsley, chopped (for garnish)
Instructions
1. Sauté Veggies: Heat the olive oil in a large Dutch oven or soup pot over medium heat. Add the onion, carrots, and celery. Sauté for 5–6 minutes until the onion is translucent and veggies begin to soften.
2. Add Aromatics: Stir in the minced garlic, thyme, rosemary, salt, and pepper. Cook for 1 minute until fragrant.
3. Simmer: Add the cauliflower florets and pour in the chicken broth. (The liquid should mostly cover the vegetables; add a splash of water if needed).
4. Cook Chicken: Place the raw chicken breasts directly into the pot on top of the vegetables. Bring the soup to a boil, then reduce heat to low, cover, and simmer for 15–20 minutes. (The chicken will poach gently in the broth).
5. Shred Chicken: Remove the cooked chicken breasts to a cutting board. Let them cool slightly, then shred with two forks or chop into bite-sized cubes.
6. Blend for Creaminess: This is the secret step! Use an immersion blender to blend about half of the soup directly in the pot. Alternatively, scoop out 2-3 cups of the cauliflower and broth, blend in a standard blender until smooth, and pour it back in. This creates a thick, creamy base while leaving chunky bites of veggies.
7. Combine: Stir the shredded chicken back into the pot. Stir in the coconut milk (or cream) if using.
8. Finish: Simmer for another 2–3 minutes to warm everything through. Remove from heat and stir in the lemon juice. Taste and add more salt if needed.
9. Serve: Ladle into bowls and top with fresh parsley and a drizzle of olive oil.
Notes
Rotisserie Shortcut: To make this even faster, use pre-cooked rotisserie chicken. Skip the poaching step and just add the shredded meat at the very end after blending.
Dairy-Free: This recipe is naturally creamy due to the cauliflower puree. Using coconut milk makes it extra rich but keeps it dairy-free. You can omit the milk entirely for a lighter version.
Low Carb / Keto: This soup is excellent for low-carb diets as cauliflower replaces potatoes or noodles typically found in creamy chicken soups.
Storage: Leftovers store beautifully in an airtight container in the fridge for up to 4 days. The soup may thicken when cold; simply add a splash of water when reheating.
- Prep Time: 10
- Cook Time: 25
- Category: Soup
- Method: Stovetop
- Cuisine: American (Healthy)
Nutrition
- Serving Size: 1 bowl
- Calories: 240
- Sugar: 5
- Sodium: 680
- Fat: 9
- Saturated Fat: 3
- Unsaturated Fat: 5
- Trans Fat: 0
- Carbohydrates: 14
- Fiber: 4
- Protein: 24
- Cholesterol: 55