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