This easy and healthy Chicken Pot Pie Soup features a rich, creamy cauliflower-based sauce instead of heavy cream, making it both low-carb and dairy-free. Quick to prepare with simple pantry staples, this comforting soup is perfect for a busy weeknight meal—especially if you’re following a keto diet. Each serving has just 5.2g net carbs and 142 calories!
INGREDIENTS
- 3 cups cauliflower florets
- 1 teaspoon dried onion flakes
- 1 cup frozen mixed vegetables (corn, carrots, green beans & peas)
- 8 ounces cooked chicken breast or leftover turkey, chopped
- 2 teaspoons Better than Bouillon chicken base dissolved in 1 cup hot water (or substitute with 1 cup chicken broth)
- 2 tablespoons nutritional yeast (or substitute with grated parmesan cheese)
- 2 cloves garlic, crushed
- 2 tablespoons olive oil
- ¼ teaspoon sage
- ¼ teaspoon thyme
- Salt and black pepper to taste (optional)
INSTRUCTIONS
Make the Creamy Cauliflower Sauce:
- In a large soup pot, add the chopped cauliflower and enough water to nearly cover it.
- Cover and cook over medium heat until the cauliflower is fork-tender. Drain, reserving the cooking water.
- Transfer the cooked cauliflower to a high-speed blender or food processor. Add olive oil, nutritional yeast, sage, thyme, garlic, onion flakes, a pinch of salt and pepper, and ¼ cup of the reserved cooking water.
- Blend until smooth.
Prepare the Soup:
- In the same pot, sauté the frozen vegetables for 1-2 minutes until slightly softened. Add the chopped chicken and stir.
- Pour in the dissolved bouillon (or chicken broth) and mix well.
- Stir in the pureed cauliflower mixture, combining everything thoroughly.
- Simmer for about 5 minutes to meld flavors. If the soup is too thick, add more water or broth until it reaches your desired consistency.
- Ladle into bowls and enjoy! Store leftovers in an airtight container.
NUTRITIONAL INFORMATION (PER SERVING)
- Calories: 142
- Fat: 6.2g
- Carbs: 7.4g
- Fiber: 2.2g
- Protein: 14.3g
- Net Carbs: 5.2g
