I don’t know about you, but once that fall chill sneaks into the air, my body practically starts craving something creamy, warm, and cozy. And that’s how this Healthy Chicken Pot Pie Soup Recipe came to be a regular in my kitchen rotation.
You know how some dishes just wrap you up in a blanket of nostalgia? This one does that—but without the dairy, the heavy carbs, or the after-dinner nap. It’s low-carb, high-protein, and still manages to taste like your favorite comfort food. And did I mention it’s ready in just 30 minutes?
Back when I was raising my little trio of picky eaters on the Texas plains, we’d huddle around a big pot of chicken pot pie. These days in New York, I still crave that flavor—but I’m always looking for lighter, cleaner spins on the classics. This creamy, dairy-free version with a cauliflower base does the trick beautifully.
Table of Contents
Why You’ll Love This Healthy Chicken Pot Pie Soup Recipe
- Done in 30 minutes flat (a lifesaver on busy weeknights).
- Uses wholesome ingredients you likely already have on hand.
- It’s creamy without cream (hello, cauliflower magic!).
- Low in carbs but high in soul-warming comfort.
- Perfect for using up leftover chicken or turkey after Sunday dinner.
What Does Healthy Chicken Pot Pie Soup Taste Like?
Imagine a spoonful of pot pie—without the crust, but with every bit of that creamy, herby, savory goodness still intact. The cauliflower makes the base surprisingly smooth and rich, while the garlic, thyme, and sage give it that “just like grandma used to make” vibe. And if you’re wondering, yes—it tastes indulgent without actually being indulgent.
What You’ll Need to Make This Pot Pie Soup
Let’s break down the magic happening in this recipe. No hard-to-find ingredients, no fancy prep—just real, nourishing food.
Ingredients:
- 3 cups cauliflower florets – the secret to a luxuriously creamy base without a drop of dairy.
- 1 teaspoon dried onion flakes – pantry staple alert!
- 1 cup frozen vegetable medley – think peas, carrots, green beans, and corn. I always keep a bag in my freezer for emergencies.
- 8 oz cooked chicken breast – or turkey if you’ve got leftovers from a roast (here’s looking at you, post-Thanksgiving soup).
- 2 tsp Better than Bouillon chicken base – stirred into 1 cup hot water (or use regular broth).
- 2 tbsp nutritional yeast – gives a little cheesy flavor; you can swap with grated parmesan if you’re okay with dairy.
- 2 cloves garlic, crushed – because when is garlic ever a bad idea?
- 2 tbsp olive oil
- ¼ tsp each of sage & thyme
- Salt and pepper – to taste
🍲 Want more creamy soups without the dairy?
Try my Mediterranean Vegan Cauliflower Soup or Creamy Roasted Veggie Soup next!
How to Make Healthy Chicken Pot Pie Soup (Step-by-Step)
Let’s walk through this step by step so your Healthy Chicken Pot Pie Soup Recipe turns out smooth, creamy, and full of cozy, comforting flavor—even if this is your first time making a dairy-free soup.
Step 1: Steam the Cauliflower to Soft Perfection
Start by adding 3 cups of cauliflower florets to a large soup pot. Pour in just enough water to almost cover the florets—but don’t drench them. You want to steam, not boil.
Cover the pot with a lid and set the heat to medium. Let the cauliflower cook for 8–10 minutes, or until it’s fork-tender. You’ll know it’s ready when a fork slides in with zero resistance.
👩🍳 Pro Tip: Save that cooking water! It’s full of flavor and will help you control the texture of your soup later.
If you enjoy creamy vegetable-based soups, you’ll love this trick in my Cauliflower Mac and Cheese as well.
Step 2: Make the Dairy-Free Creamy Base
Once the cauliflower is tender, use a slotted spoon to transfer it into a high-speed blender or food processor. Now, let’s add flavor!
To the blender, add:
- 2 tablespoons olive oil
- 2 tablespoons nutritional yeast (or parmesan if you’re not dairy-free)
- 2 cloves crushed garlic
- 1 teaspoon dried onion flakes
- ¼ teaspoon dried sage
- ¼ teaspoon thyme
- ¼ cup of that saved cooking liquid
- Salt and pepper, to taste
Now blend everything on high until smooth and creamy. You’re looking for a texture similar to a thick Alfredo sauce—velvety and spoon-coating.
🥄 Looking for more creamy soups without heavy cream? Try my Creamy Roasted Veggie Soup or Healthy Chicken Broccoli Soup.
Step 3: Sauté the Veggies (the Easy Way)
In your now-empty soup pot, add a tiny splash of olive oil and toss in 1 cup of frozen mixed vegetables (think peas, carrots, corn, and green beans). Cook over medium heat for about 2 minutes, just until they’re warmed through and no longer frosty.
You’re not looking for browning—just a gentle sauté to wake them up and bring out their natural sweetness.
Step 4: Add the Chicken
Next, stir in 8 ounces of cooked, chopped chicken breast (or leftover turkey if that’s what you’ve got). If your chicken is fresh from the fridge, let it heat up for another minute or two.
🐔 Need ideas for cooked chicken? Try repurposing leftovers from my White Chicken Enchiladas or a Sunday roast.
Step 5: Stir in the Broth
Dissolve 2 teaspoons of Better than Bouillon chicken base into 1 cup of hot water and pour it into the pot. You can also substitute with regular low-sodium chicken broth if that’s what you have on hand.
This gives your soup that classic, cozy chicken flavor that tastes like it simmered all day (even though you’re done in under 30 minutes!).
Step 6: Bring It All Together
Now comes the best part—pour in your luscious cauliflower cream sauce. Use a spatula to scrape every last bit from the blender into your soup pot.
Give everything a gentle stir until well combined. Simmer on low for about 5 minutes, allowing the flavors to mingle and the soup to thicken slightly.
🔄 Adjust as needed:
Too thick? Add more broth or hot water, one splash at a time.
Too thin? Blend an extra ½ cup of cauliflower into the mix.
Step 7: Taste and Season
Before serving, give your soup a quick taste. You might want to add another pinch of salt or black pepper depending on your broth and chicken.
For a little herbal brightness, consider a sprinkle of fresh parsley on top—or a dash of paprika for warmth.
🌿 Bonus: Try adding a pinch of rosemary or crushed red pepper flakes if you like a flavor boost.
Step 8: Serve and Savor
Ladle your finished Healthy Chicken Pot Pie Soup into cozy bowls and serve it piping hot. A side of crusty bread is optional (but highly encouraged).
If you’ve been trying to eat low carb, this soup is hearty enough to stand alone. And yes, it reheats like a dream.
💡 Want more meal-prep friendly, creamy soups? Browse my best low-calorie soups that are easy to freeze and reheat!
By following this step by step method, you’re guaranteed a flavorful, filling, and family-friendly soup that tastes like pot pie—but won’t weigh you down. And the best part? It’s on the table in under half an hour.
Let me know how it turns out—and if you snapped a photo, tag me @whattocookslowcooker. I’d love to see your cozy creation!
Tips and Tricks for the Best Healthy Chicken Pot Pie Soup Recipe
- Don’t skip the nutritional yeast – it adds umami and a cheesy flavor that really elevates the soup (without any dairy).
- Use rotisserie chicken – if you’re short on time, this cuts your prep to almost nothing.
- Thicken to taste – if it feels too thin, blend more cauliflower. Too thick? Add broth.
- Freeze the base – the cauliflower sauce freezes like a dream. Just defrost and toss in chicken and veggies later.
- Spice it up – add a pinch of cayenne or smoked paprika for a deeper flavor.
How to Store Leftovers
Store leftovers in an airtight container in the fridge for up to 4 days. The flavors deepen overnight, making it even better the next day. For longer storage, freeze the soup (minus the veggies if you want to avoid mushiness) for up to 2 months.
FAQs
Q: Can I make this soup vegetarian?
Absolutely! Skip the chicken, and bump up the veggies or add some white beans for protein.
Q: Is this kid-friendly?
Yes! My youngest calls it “magic mashed potato soup”—they don’t even realize it’s cauliflower.
Q: Can I use fresh vegetables instead of frozen?
Of course! Just chop and sauté them first to soften before adding the broth.
Conclusion
This Healthy Chicken Pot Pie Soup Recipe is everything I love about fall cooking—warm, nostalgic, and nourishing, without being heavy or complicated. Whether you’re chasing that “cozy on a Tuesday night” feeling or meal-prepping for a busy week, this soup is a comforting bowl of yes.
Follow us on Pinterest for weekly slow cooker inspiration, or join the conversation over on our Facebook page where fellow food lovers share their favorite comfort meals.
Print
Healthy Chicken Pot Pie Soup Recipe for Cozy Comfort Without the Guilt
- Total Time: 30 minutes
- Yield: 6 servings 1x
Description
This easy and healthy chicken pot pie soup recipe uses a creamy, cauliflower sauce instead of heavy cream so it’s dairy free. It’s also low carb, high protein, gluten free and low calorie. This pot pie soup takes little time to make and is the ultimate comfort food on a low carb diet.
Ingredients
- 3 cups cauliflower florets
- 1 teaspoon dried onion flakes
- 1 cup frozen vegetables (corn, carrots, green beans & peas mix)
- 8 ounces cooked chopped chicken breast or leftover turkey
- 2 teaspoons Better than Bouillon chicken base dissolved in 1 cup of hot water (can use 1 cup chicken broth too)
- 2 tablespoons nutritional yeast (can sub 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
1. In a large soup pan add fresh chopped cauliflower and enough water to almost cover florets.
2. Heat to medium heat and cover and cook until cauliflower is fork tender. Then drain the water but keep it as you will use it later.
3. Add the cooked 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 ¼ cup of cooking liquid.
4. Puree until smooth.
5. Add frozen vegetables to a soup pan and saute 1-2 minutes until warmed through. Add the cooked chopped chicken (bite-sized pieces) and stir. Then mix the bouillon with 1 cup of hot water and stir in.
6. Add pureed cauliflower mixture to the cooked chicken and veggies. Mix well to combine.
7. 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.
8. Ladle into bowls and enjoy! Store leftover soup in an airtight container.
Notes
You can use leftover turkey in place of chicken. For a richer flavor, add a splash of unsweetened almond milk or an extra tablespoon of nutritional yeast. To make it even lower carb, omit the corn from the veggie mix.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: American
Nutrition
- Serving Size: 1 1/2 cups
- Calories: 190
- Sugar: 3g
- Sodium: 410mg
- Fat: 8g
- Saturated Fat: 1g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 10g
- Fiber: 3g
- Protein: 20g
- Cholesterol: 35mg
Keywords: chicken pot pie soup, healthy soup, low carb comfort food, dairy free soup
