This easy low carb chicken pot pie soup uses a healthy creamy, cauliflower sauce instead of cream. It takes little time to make and uses items you probably have on hand. One serving has only 5.2g net carbs and 142 calories! (This post was originally posted in Jan 2015 but has been updated today.)
You might also like this low carb creamy turkey soup using leftovers.
I don’t know why but chicken pot pie always look so comforting on cold winter days. I’ve only eaten them a few times in my life but it’s so cold here in Pittsburgh that I thought it would make a good Paleo-ish and low carb soup similar to pot pie.
So today I have for you a low carb chicken pot pie soup. This recipe has no milk, heavy cream or flour to make it thick. All you need is cauliflower! Creamy sauces made with pureed cauliflower. Who knew?
Chicken Pot Pie Soup Ingredients
The second best thing about this soup is that it takes very little time and you can use food you probably have on hand. I used frozen veggies, frozen cooked chicken, fresh cauliflower, dried onion, butter, garlic, bouillon and some spices. I usually have all that on hand anyway so I can eat this comforting soup all winter long.
Are these frozen vegetables low carb?
You might be wondering why I used the above frozen vegetables (from Trader Joes) if this is a low carb recipe. I felt that since it was a chicken pot pie soup it needed these particular vegetables. And yes corn, carrots and peas have quite a few carbs but you are only using 1 cup of the vegetables.
If you want to lower the carb count just use whatever lower carb vegetables you want and I’m sure it will still taste delicious.
To make the creamy cauliflower sauce.
Once you make this creamy cauliflower sauce you will be hooked. It’s great for thickening creamy soups and casseroles without flour. So if you are gluten free or gluten intolerant, this is a great option for you!
The creamy sauce is pretty easy to make. You cut the cauliflower into florets and boil/steam them in a covered pot. When they are very tender, you add them to a high speed blender or food processor along with olive oil, seasonings and some of the cooking liquid. Blend until it has a smooth and creamy texture.
You can control the thickness of the soup by how thick your make the cauliflower sauce. So maybe use just 1/4 – 1/2 cup of liquid when making the cauliflower sauce and then you can add more liquid at the end if you want it thinner.
A note about the nutritional yeast
Nutritional yeast is a popular health food thats often used in vegan cooking. It’s considered healthy because it has protein, vitamins, minerals and antioxidants. If you want to learn more about the health benefits check out this article on why nutritional yeast is good for you.
Using it in this recipe gives the cream sauce a bit of a cheesy flavor. You could use always use a grated parmesean or romano cheese here if you don’t have any nutritional yeast.
And this is what it looked like after it is blended well.
Let’s Make some Chicken Pot Pie Soup!
While you are cooking the cauliflower for the cauliflower cream, add your frozen veggies to a soup pan and stir. Cook them for a minute or two until they start to soften. I used the veggies below from Trader Joes.
Now you are ready to add your cooked chicken. I usually but a couple rotisserie chickens from Costco and clean of the meat to freeze for recipes like this. Then I take the bones and make bone broth.
Stir the chicken and veggies and make sure they are heated through. Mix the Better than Bouillon with 1 cup of hot water and add to the pan. Next pour in the finished cauliflower sauce and mix it well. Let the soup cook for about 5 more minutes to let all the flavors meld. And that’s it! Easy peasy.
Recipe Notes & Tips
- You can control the thickness of the soup by how thick your make the cauliflower sauce. So maybe use just 1/4 – 1/2 cup of liquid when making the cauliflower sauce and then you can add more liquid at the end if you want it thinner.
- I love Better than Bouillon in my soups. It gives it so much flavor and you only need a teaspoon. However you can use chicken broth in it’s place if you don’t have it. You might want to add a bit more seasonings or salt though.
- For the veggies, if you are following a strict Paleo diet, you would want to use Paleo vegetables. Corn is not one but peas and green beans are generally thought to be ok. Here is a visual guide to low carb veggies if you are interested.
- As mentioned above, you can substitute parmesan cheese for the nutritional yeast.
- While this is chicken pot pie soup, it’s also great with leftover turkey!
I hope you enjoy this comforting and delicious low carb pot pie soup. And if you get a chance to make it, drop me a line and let me know how it went. The nutritional information for 1 serving is:
142cals / 6.2g fat / 7.4g carbs / 2.2g fiber / 14.3g protein = 5.2g. net carbs
- 3 cups cauliflower florets
- 1 teaspoon dried onion flakes
- 1 cup frozen vegetables
- 8 oz cooked chopped chicken or turkey
- 2 teaspoons Better than Bouillon dissolved in 1 cup of hot water (can use 1 cup chicken broth too)
- 2 tablespoons nutritional yeast (can sub with parmesan cheese)
- 1 teaspoon crushed garlic
- 2 Tablespoons olive oil
- 1/4 teaspoon sage
- 1/4 teaspoon thyme
- Creamy Cauliflower Sauce:
- In a pot add cauliflower and enough water to almost cover florets.
- Cover and cook until cauliflower is tender.
- Once the cauliflower is tender drain but retain the water.
- Add the cauliflower to a high speed blender or food processor. To that add the olive oil, yeast, sage, thyme, garlic, dehydrated onions, a pinch of salt & pepper and 1/4 cup of cooking liquid.
- Puree until smooth.
- For The Soup:
- Add frozen vegetables to the pan and saute a minute or two until warmed through.
- Add the chicken and stir. Then mix the bouillon with 1 cup of hot water and stir in.
- Add pureed cauliflower mixture to the cooked chicken and veggies.
- Cook until flavors meld, about 5 minutes. If it's too thick add more water or chicken broth until you get the consistency you like.
142 cals / 6.2g fat / 7.4g carbs / 2.2g fiber / 14.3g protein = 5.2g net carbs
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Better than Bouillon Premium Roasted Beef Base & Roasted Chicken Base 8 ounce Jars (Pack of 2)
365 Everyday Value, Organic Thyme, 0.67 oz
365 Everyday Value, Organic Sage, 1.23 oz
La Tourangelle, Organic Extra Virgin Olive Oil, 25.4 Fl Oz
Jackie's Kitchen Minced Garlic in Water, 8 Ounce
365 Everyday Value, Grated Parmesan Cheese, 8 oz
Bragg's Nutritional Yeast 4.5oz 2 Pack
Simply Organic Onion, White Minced, Certified Organic, 2.21-Ounce Bottle
Nutrition Information:Yield: 6 Serving Size: 1
Amount Per Serving: Calories: 142