This soup is the kind you want when you need something warm, satisfying, and good for you. It’s rich and creamy without heavy cream, thanks to blended cauliflower. Tender chicken adds plenty of protein, and the flavors are simple and comforting.
You can make it on a busy weeknight, and it reheats beautifully. If you’re watching carbs but still want something hearty, this is a great go-to.
What Makes This Special
- Protein-packed and low carb: Lean chicken and cauliflower keep it satisfying without the carb crash.
- Creamy without cream: Blended cauliflower and a touch of Greek yogurt give a velvety texture.
- Easy one-pot method: Minimal cleanup and simple steps.
- Flexible: Works with rotisserie chicken, frozen cauliflower, or dairy-free swaps.
- Meal prep friendly: Stays good for days and freezes well.
Ingredients
- 1 tablespoon olive oil or avocado oil
- 1 medium onion, diced
- 3 cloves garlic, minced
- 1 large head cauliflower, cut into florets (about 6–7 cups) or a 2-pound bag of florets
- 4 cups low-sodium chicken broth
- 1 cup water (as needed for consistency)
- 1 pound cooked chicken breast, shredded or diced (rotisserie chicken works)
- 1/2 cup plain Greek yogurt (or 1/2 cup coconut milk for dairy-free)
- 1 teaspoon dried thyme
- 1 teaspoon dried parsley
- 1/2 teaspoon smoked paprika
- 1 bay leaf
- Salt and black pepper to taste
- Optional: 1/2 cup grated Parmesan for extra richness
- Optional garnish: chopped chives or parsley, red pepper flakes, lemon zest
How to Make It
- Sauté aromatics: Heat oil in a large pot over medium heat. Add onion with a pinch of salt and cook 4–5 minutes until soft.
Stir in garlic for 30 seconds.
- Add cauliflower and seasonings: Toss in cauliflower, thyme, parsley, smoked paprika, bay leaf, and a bit more salt and pepper. Stir to coat for 1 minute.
- Simmer: Pour in chicken broth and bring to a gentle boil. Reduce to a simmer, cover, and cook 12–15 minutes until cauliflower is very tender.
- Blend the base: Remove the bay leaf.
Use an immersion blender to puree until smooth. For a blender, carefully blend in batches and return to the pot.
- Adjust thickness: Stir in water as needed to reach a creamy, soup-like consistency.
- Add chicken and creaminess: Stir in the cooked chicken and Greek yogurt (and Parmesan, if using). Warm over low heat 3–4 minutes.
Do not boil after adding yogurt.
- Taste and finish: Adjust salt and pepper. Add a squeeze of lemon or zest if you like brightness. Garnish and serve hot.
How to Store
- Fridge: Store in airtight containers for 3–4 days.
- Freezer: Cool completely, then freeze up to 3 months.
Leave a little headspace for expansion.
- Reheat: Warm gently on the stove over low heat, stirring often. If it thickens, add a splash of broth or water.
Why This is Good for You
- High protein: Chicken supports muscle repair and keeps you full longer.
- Low carb, high fiber: Cauliflower lowers the carb load while adding fiber for steady energy.
- Nutrient-dense: Onion, garlic, and herbs bring antioxidants and flavor without extra calories.
- Lighter creaminess: Greek yogurt boosts protein and creaminess with fewer calories than heavy cream.
What Not to Do
- Don’t skip seasoning: Taste as you go. Cauliflower needs salt to shine.
- Don’t boil after adding yogurt: High heat can cause curdling.
Keep it low and gentle.
- Don’t rush the cauliflower: If it isn’t fully tender, the texture won’t get silky when blended.
- Don’t add too much liquid at once: Blend first, then thin gradually to your ideal consistency.
Variations You Can Try
- Spicy poblano: Add a roasted poblano or a pinch of cayenne for heat.
- Bacon and chive: Crumble in 2–3 slices of cooked bacon and top with chives.
- Mushroom umami: Sauté sliced mushrooms with the onion for a deeper flavor.
- Dairy-free: Swap Greek yogurt with full-fat coconut milk or cashew cream.
- Extra veggies: Stir in baby spinach or kale at the end until wilted.
- Herb-forward: Replace dried herbs with fresh thyme and parsley for a brighter finish.
FAQ
Can I use frozen cauliflower?
Yes. Use the same amount by volume. No need to thaw—just add a few extra minutes to the simmer until tender.
How can I make it thicker?
Blend more of the cauliflower and hold back extra liquid.
You can also let it simmer uncovered for a few minutes to reduce.
What’s the best chicken to use?
Shredded rotisserie chicken is quick and flavorful. Poached or leftover roasted chicken breast works well too.
Is this gluten-free?
Yes, as written it’s naturally gluten-free. Just confirm your broth and seasonings are certified gluten-free if needed.
Can I make it in a slow cooker?
Add onion, garlic, cauliflower, broth, and seasonings to the slow cooker.
Cook on Low for 4–5 hours, blend, then stir in chicken and yogurt at the end.
How do I add more protein?
Use extra chicken and swap to 2/3 cup Greek yogurt. A scoop of unflavored collagen peptides also dissolves easily.
What can I use instead of yogurt?
Coconut milk, cashew cream, or a little cream cheese will deliver similar richness with different flavors.
How many carbs are in this soup?
It varies by ingredients, but a typical serving lands around 8–12g net carbs. Using yogurt instead of coconut milk and skipping Parmesan keeps it on the lower end.
Wrapping Up
Creamy Cauliflower Chicken Soup is comfort food that fits a healthy routine.
It’s simple to make, easy to customize, and packed with protein. Keep it in your meal prep rotation, and you’ll always have a cozy, nourishing bowl ready when you need it.
Creamy Cauliflower Chicken Soup (Low Carb, High Protein) - Cozy, Filling, and Easy
Ingredients
- 1 tablespoon olive oil or avocado oil
- 1 medium onion, diced
- 3 cloves garlic, minced
- 1 large head cauliflower, cut into florets (about 6–7 cups) or a 2-pound bag of florets
- 4 cups low-sodium chicken broth
- 1 cup water (as needed for consistency)
- 1 pound cooked chicken breast, shredded or diced (rotisserie chicken works)
- 1/2 cup plain Greek yogurt (or 1/2 cup coconut milk for dairy-free)
- 1 teaspoon dried thyme
- 1 teaspoon dried parsley
- 1/2 teaspoon smoked paprika
- 1 bay leaf
- Salt and black pepper to taste
- Optional: 1/2 cup grated Parmesan for extra richness
- Optional garnish: chopped chives or parsley, red pepper flakes, lemon zest
Instructions
- Sauté aromatics: Heat oil in a large pot over medium heat. Add onion with a pinch of salt and cook 4–5 minutes until soft.Stir in garlic for 30 seconds.
- Add cauliflower and seasonings: Toss in cauliflower, thyme, parsley, smoked paprika, bay leaf, and a bit more salt and pepper. Stir to coat for 1 minute.
- Simmer: Pour in chicken broth and bring to a gentle boil. Reduce to a simmer, cover, and cook 12–15 minutes until cauliflower is very tender.
- Blend the base: Remove the bay leaf.Use an immersion blender to puree until smooth. For a blender, carefully blend in batches and return to the pot.
- Adjust thickness: Stir in water as needed to reach a creamy, soup-like consistency.
- Add chicken and creaminess: Stir in the cooked chicken and Greek yogurt (and Parmesan, if using). Warm over low heat 3–4 minutes.Do not boil after adding yogurt.
- Taste and finish: Adjust salt and pepper. Add a squeeze of lemon or zest if you like brightness. Garnish and serve hot.
Printable Recipe Card
Want just the essential recipe details without scrolling through the article? Get our printable recipe card with just the ingredients and instructions.