This incredible Low Carb Chicken and Cauliflower Rice Soup is a game-changer for anyone who loves comfort food without the carbs. It’s packed with tender chicken, vibrant vegetables, and cauliflower rice for a satisfying, nutrient-dense meal that comes together in just 30 minutes. The bright lemony broth warms you from the inside out while keeping things light and healthy – perfect for weeknight dinners or meal prep!
Why You’ll Love This Recipe
- Quick and Satisfying: Ready in just 30 minutes, but tastes like it simmered all day – perfect for busy weeknights when you need something nourishing fast.
- Healthy and Low Carb: This soup packs in protein and vegetables while keeping carbs low, making it ideal for keto and low-carb diets without sacrificing flavor.
- Make-Ahead Friendly: This soup actually tastes even better the next day, making it perfect for meal prep or batch cooking.
- Family-Approved: Even picky eaters love this soup – the familiar flavors and tender chicken make it a crowd-pleaser that happens to be good for you.
Ingredients You’ll Need
- Olive Oil: Used for sautéing your aromatics and building the flavor foundation of your soup.
- Onion: Provides sweetness and depth – white or yellow both work great, just dice it evenly for consistent cooking.
- Celery: Adds texture and that classic soup flavor. Don’t skip this traditional soup base ingredient!
- Garlic: Brings essential aromatic flavor – fresh minced works best, but pre-minced will work in a pinch.
- Chicken Stock: The backbone of any good soup – choose low-sodium if you’re watching salt intake.
- Chicken Breasts/Thighs: Provides lean protein. Thighs will give you more flavor, but breasts work beautifully too.
- Carrots: Adds natural sweetness, color, and nutrients. Cutting them into even circles helps them cook evenly.
- Lemon Juice: Brightens everything up with a fresh, vibrant flavor that takes this soup to the next level.
- Herbs and Spices: Salt, pepper, oregano, thyme, and ground ginger create a beautiful flavor profile that’s comforting but not overwhelming.
- Peas: Adds color, texture, and a touch of natural sweetness – frozen work perfectly here!
- Cauliflower Rice: The star ingredient that keeps this soup low-carb while adding substance and soaking up all the delicious flavors.
Note: You’ll find the complete list of ingredients, along with their exact measurements, in the printable recipe card at the bottom of this post.
Variations
Protein Swaps
Try using leftover rotisserie chicken, turkey, or even add some crispy bacon for a flavor twist. For a vegetarian version, swap the chicken for white beans or firm tofu, and use vegetable broth instead.
Vegetable Options
Feel free to customize with what you have on hand – zucchini, bell peppers, spinach, or kale are all fantastic additions. If you’re not strictly low-carb, sweet potato chunks make a delicious addition.
Flavor Boosters
Add a bay leaf or some fresh herbs like dill or parsley at the end. For a spicy kick, include a pinch of red pepper flakes or a dash of hot sauce. A splash of coconut milk creates a creamier, richer soup.
How to Make Low Carb Chicken and Cauliflower Rice Soup
Step 1: Build Your Flavor Base
Heat olive oil in a large pot over medium-high heat. Add the diced onion, celery, and minced garlic, sautéing until the onion becomes translucent and the garlic develops a slight golden color, about 3-4 minutes. Stir frequently to prevent burning.
Step 2: Prepare and Add Chicken
While your vegetables are cooking, cut the chicken into small, bite-sized chunks – this ensures quick, even cooking. Add the chicken to the pot and stir to combine with the aromatics.
Step 3: Add Broth and Seasonings
Pour in the chicken stock, then add the sliced carrots, lemon juice, salt, pepper, oregano, thyme, and ground ginger. Stir well to combine all the ingredients and distribute the seasonings evenly.
Step 4: Simmer
Bring the soup to a boil over high heat. Once boiling, immediately cover the pot and reduce the heat to medium-low, allowing the soup to simmer for about 10 minutes. This gives the chicken time to cook and the flavors to start melding together.
Step 5: Add Finishing Ingredients
Add the peas and cauliflower rice to the simmering soup. Stir well and continue to simmer for another 5-10 minutes until the chicken is completely cooked through and the vegetables reach your desired tenderness.
Step 6: Final Taste Test
Before serving, taste the soup and adjust the seasoning if needed. You might want to add a bit more salt, pepper, or even an extra squeeze of lemon juice depending on your preference.
Pro Tips for Making the Recipe
- Prep Everything First: Having all ingredients chopped and ready makes the cooking process smooth and stress-free.
- Watch Your Chicken Size: Keep chicken pieces uniform in size for even cooking – no one wants some pieces overcooked and others undercooked.
- Don’t Skip the Sauté: Taking time to properly sauté the onions, celery, and garlic builds essential flavor foundations.
- Taste as You Go: Soup flavors develop during cooking, so taste before serving and adjust seasonings as needed.
- Fresh Lemon Makes a Difference: While bottled lemon juice works, fresh lemon juice provides a brighter, more vibrant flavor.
How to Serve
This soup shines as a complete meal on its own, but there are several ways to enhance your serving:
Garnishes
Top with fresh herbs like parsley or dill, a sprinkle of grated Parmesan cheese, or a few drops of extra-virgin olive oil for richness.
Side Pairings
Serve with a simple side salad dressed with olive oil and lemon juice to complement the soup’s flavors. If you’re not strictly low-carb, a slice of crusty bread for dipping is always welcome.
Make It a Feast
For heartier appetites, pair with keto-friendly cheese crisps or almond flour crackers for dipping. A half sandwich (on low-carb bread) makes this a filling lunch option.
Make Ahead and Storage
Storing Leftovers
This soup stores beautifully in airtight containers in the refrigerator for up to 4 days. The flavors actually develop and improve over time, making it perfect for meal prep.
Freezing
Freeze portions in freezer-safe containers for up to 3 months. Leave about an inch of space at the top of containers as the soup will expand when frozen.
Reheating
Thaw overnight in the refrigerator if frozen. Reheat gently on the stovetop over medium heat until just simmering, or microwave individual portions for 2-3 minutes, stirring halfway through.
If the soup thickens during storage as the cauliflower rice absorbs liquid, simply add a splash of chicken broth when reheating to reach your desired consistency.
FAQs
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Can I use frozen chicken instead of fresh?
Yes, but I recommend thawing it first for even cooking. If using frozen, you’ll need to increase the cooking time by about 5-7 minutes and ensure the chicken reaches 165°F internally before serving.
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Is there a way to make this soup creamier?
Absolutely! Add 1/4 to 1/2 cup of heavy cream or full-fat coconut milk during the last 5 minutes of cooking for a richer, creamier texture while still keeping it low-carb.
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Can I use regular rice instead of cauliflower rice?
Yes, though it will no longer be low-carb. If using regular rice, add it earlier in the cooking process and expect to add more broth, as rice absorbs more liquid than cauliflower rice.
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My family doesn’t like cauliflower – will they notice it in this soup?
Many cauliflower skeptics enjoy this soup because the cauliflower rice absorbs the flavors of the broth and seasonings. It provides texture similar to rice without a strong cauliflower taste. You could start with half the amount to ease them in!
Final Thoughts
This Low Carb Chicken and Cauliflower Rice Soup brings comfort food into the healthy eating realm without sacrificing an ounce of flavor. It’s become my go-to for those busy weeknights when I need something satisfying but don’t want to spend hours in the kitchen. The bright lemony broth, tender chicken, and vegetables create a bowl that’s as nourishing as it is delicious. Whether you’re following a low-carb lifestyle or simply looking for a wholesome meal, give this soup a try – I’m confident it will earn a permanent spot in your recipe collection!
PrintLow Carb Chicken and Cauliflower Rice Soup Recipe
- Prep Time: 5 minutes
- Cook Time: 25 minutes
- Total Time: 30 minutes
- Yield: 14 (1 cup) servings
- Category: Main-course
- Method: One Pot & One Pan
- Cuisine: American
- Diet: Gluten Free
Description
This hearty, flavorful low-carb chicken soup swaps traditional rice for cauliflower rice, creating a nutritious, comforting meal that’s perfect for keto and low-carb diets without sacrificing taste or satisfaction.
Ingredients
- 2 tablespoons extra virgin olive oil
- 1 white or yellow onion, diced
- 1 cup celery, diced
- 1 tablespoon garlic, minced
- 64 ounces chicken stock or broth
- 2 pounds boneless, skinless chicken breasts or thighs (about 4 breasts)
- 1 1/2 cups carrots, cut into circles
- 3 tablespoons lemon juice
- 1 1/2 teaspoons salt
- 1/2 teaspoon black pepper
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 3/4 teaspoon ground ginger
- 2 cups fresh or frozen peas (can use 10 oz bag)
- 2 cups fresh or frozen cauliflower rice (can use 10 or 12 oz bag)
Instructions
- Sauté the Aromatics: Add your olive oil, onion, celery, and garlic to your soup pot. Sauté on medium-high heat, stirring frequently, until onion is tender and the garlic has a bit of browning. This creates a flavorful base for your soup, releasing the aromatic compounds that will infuse the entire dish with savory depth.
- Prepare the Chicken: Cut your chicken into small chunks. This will help the chicken cook quickly and evenly in the soup. Smaller pieces ensure tender, juicy chicken throughout and reduce the overall cooking time.
- Combine and Simmer: Stir in all ingredients except for the cauliflower rice and peas. Bring to a boil on high heat. Then immediately cover and reduce to a simmer (medium or medium-low heat) for 10 minutes. This gentle cooking method allows the flavors to meld while the chicken cooks through.
- Add Remaining Vegetables: Stir in the cauliflower rice and peas. Simmer for another 5 to 10 minutes or until chicken is cooked through and all vegetables are tender. Taste and add extra salt or pepper if desired. Adding the cauliflower rice and peas at the end prevents them from overcooking and becoming mushy.
Notes
- For best flavor, use homemade chicken stock if available.
- This soup freezes well for up to 3 months in airtight containers.
- For extra flavor, add a parmesan rind while simmering.
- You can substitute spinach for peas to further reduce carb content.
- Fresh herbs like parsley or dill make a wonderful garnish before serving.
- The soup will thicken slightly as it cools due to the starches in the vegetables.
Nutrition
- Serving Size: 1 cup
- Calories: 150
- Sugar: 3g
- Sodium: 420mg
- Fat: 5g
- Saturated Fat: 1g
- Unsaturated Fat: 3g
- Trans Fat: 0g
- Carbohydrates: 8g
- Fiber: 2g
- Protein: 18g
- Cholesterol: 40mg