Creamy One-Pot Chicken Cauliflower Soup: Healthy, Gluten-Free & Dairy-Free Comfort Food
Warm up your soul with this incredibly satisfying and healthy one-pot chicken cauliflower soup. Bursting with fresh vegetables and lean protein, this soup is a true comfort classic. You’ll be amazed by its rich, creamy texture, which comes entirely from real food ingredients – no dairy or gluten needed! Perfect for a chilly evening or whenever you crave a hearty, nourishing meal, this recipe is designed for both flavor and ease.
This easy and comforting chicken and cauliflower soup is a delightful way to nourish your body. Each spoonful is packed with wholesome ingredients like tender chicken, nutrient-rich cauliflower, and sweet carrots, all elevated by the fragrant flavors of fresh herbs and savory spices. Whether you’re feeling under the weather and need a soothing meal or simply want to snuggle up with a bowl of hot, delicious soup, this recipe is your perfect companion.
For the base of my soups, I consistently reach for bone broth. It’s my secret to adding a depth of flavor and a nutritional boost, as seen in my popular chicken kale soup and southwest chili. Unlike regular broth, bone broth is simmered for significantly longer with animal bones, which extracts more collagen, amino acids, and minerals. This extended cooking time not only enriches the flavor profile but also dramatically increases the protein content and offers significant anti-inflammatory benefits and a wider array of nutrients. Opting for bone broth is a simple yet powerful choice to make your homemade soups healthier and more satisfying.
Why You’ll Adore This One-Pot Chicken & Cauliflower Soup
This creamy chicken cauliflower soup isn’t just a meal; it’s a culinary experience designed for convenience, health, and pure comfort. Here’s why it will quickly become a staple in your recipe rotation:
- Effortless One-Pot Meal – Say goodbye to stacks of dirty dishes! Just like my popular chicken kale soup and oven-baked fajitas, this recipe cooks all the ingredients in a single pot. This means less mess in the kitchen and significantly less cleanup, making weeknight dinners a breeze.
- Accommodates Diverse Dietary Needs – This soup is a champion for various eating styles. It’s naturally low-carb, aligning perfectly with ketogenic diets. It’s also suitable for Paleo, gluten-free, and dairy-free lifestyles, ensuring that almost everyone can enjoy a delicious bowl without compromise.
- Power-Packed with Protein – Each serving of this soup delivers approximately 35 grams of protein, making it an excellent choice for keeping you full, supporting muscle repair, and boosting overall satiety. It’s a truly substantial meal that fuels your body right.
- The Ultimate Cozy Comfort Food – There’s something undeniably comforting about a warm bowl of homemade soup. This chicken cauliflower soup embodies that feeling perfectly. Its creamy texture and savory flavors make it an ideal go-to meal when you’re seeking warmth, satisfaction, and a little culinary hug to snuggle up with on a cold day.
Essential Ingredient Insights
While a complete list of ingredients and their precise amounts can be found in the detailed recipe card below, here are some specific notes and tips to guide you in selecting the best ingredients for this nourishing soup.
- Chicken Bone Broth – As mentioned, bone broth is my preferred liquid base. Beyond adding a rich, savory depth to the soup, it provides numerous impressive health benefits. It’s known for its anti-inflammatory properties, its ability to aid in digestion, and its high content of essential minerals like magnesium, calcium, and phosphorus, along with collagen. This makes it significantly more nutrient-dense and protein-rich compared to standard broths. However, if bone broth isn’t available, high-quality regular chicken broth will work just fine.
- Extra-Virgin Olive Oil – This heart-healthy oil is perfect for sautéing your vegetables, providing a wonderful flavor base. You can also use extra-virgin olive oil or avocado oil, both of which have high smoke points and impart a mild, complementary flavor.
- Fresh Vegetables (Onion, Carrots, Leeks) – These aromatics and root vegetables form the foundational flavor of the soup. Always choose firm, vibrant vegetables. Finely chopping the onion, thinly slicing the carrots, and using only the white and light green parts of the leeks will ensure they cook down beautifully and integrate seamlessly into the creamy broth.
- Fresh Thyme & Garlic – Fresh herbs always make a difference. Fresh thyme provides an earthy, slightly floral note that perfectly complements chicken and cauliflower. Freshly minced garlic is non-negotiable for its pungent, aromatic kick. If fresh thyme isn’t available, half the amount of dried thyme can be substituted.
- Chicken Breasts – Opt for boneless, skinless chicken breasts. They cook quickly and shred easily, providing tender chunks of protein throughout the soup.
- Cauliflower Florets – The star of the show! Fresh cauliflower heads are preferred for their superior texture and flavor. Look for a firm, dense head with no brown spots. This is what will give your soup its incredible creamy body after blending.
- Bay Leaves – These aromatic leaves infuse the broth with a subtle, earthy, and slightly minty flavor as the soup simmers. Remember to remove them before blending and serving.
Clean food tip: To maximize the health benefits and ensure you’re consuming the cleanest ingredients, I highly recommend sourcing organic bone broth and organic chicken breasts. This helps avoid antibiotics, hormones, and the use of genetically modified (GMO) feed for the chickens, ensuring a purer and more wholesome meal for you and your family.
Creative Variations & Flavorful Add-ins
This chicken cauliflower soup is wonderfully versatile! Feel free to customize it to your taste preferences or whatever ingredients you have on hand. Here are some fantastic ideas to inspire you:
- Infuse Some Spice – If you appreciate a little heat (it’s not my personal preference, but many love it!), easily transform this into a spicy chicken cauliflower soup. Add a pinch or two of red pepper flakes during the sautéing stage, toss in some finely diced jalapeños with the other vegetables, or finish your bowl with a dash of your favorite hot sauce.
- Transform it into a Vegan Delight – Making this soup plant-based is simple! Omit the chicken and replace it with a can of drained and rinsed chickpeas or white beans for a protein boost. You can also add some hearty chopped mushrooms for an umami flavor. Use vegetable broth instead of chicken bone broth.
- Boost the Greens Content – For an extra punch of vitamins and minerals, stir in some fresh greens. After blending a portion of the soup, add a few handfuls of fresh spinach, chopped kale, or Swiss chard. Allow them to wilt into the warm soup for just a few minutes before serving.
- Brighten with Fresh Lemon – A squeeze of fresh lemon juice can truly awaken the flavors of almost any soup! I adore the bright, zesty note it adds. Try adding a wedge of fresh lemon to your individual bowl just before eating, or stir in the juice of half a lemon into the entire pot at the end of cooking for a refreshing lift.
- Add a Cheesy Twist – Craving a cheesy flavor without the dairy? Sprinkle in a few tablespoons of nutritional yeast after blending; it provides a savory, umami, and distinctly cheesy taste. If your dietary needs allow for dairy, you can melt some shredded cheddar, Monterey Jack, or even a creamy goat cheese into the soup when you add the shredded chicken back to the pot for an extra decadent touch.
- Experiment with Herbs – While thyme is a classic, try experimenting with other fresh herbs like rosemary, sage, or parsley. A mix of fresh herbs can bring new dimensions of flavor.
- Add Other Veggies – Feel free to toss in other quick-cooking vegetables like diced celery, bell peppers, or even some frozen peas towards the end of cooking.
Easy Step-by-Step Cooking Guide
Follow these simple instructions to create your delicious one-pot chicken cauliflower soup:
Step 1: Sauté the Aromatics. In a large stock pot or Dutch oven, heat your extra-virgin olive oil over medium-low heat. Add the finely chopped onion, thinly sliced carrots, and chopped leeks. Sauté these vegetables, stirring occasionally, until they are beautifully softened and the onions become translucent, which usually takes about 10 minutes. This step is crucial for building a flavorful base.
Step 2: Add Main Ingredients and Seasonings. Once the base vegetables are tender, stir in the chopped garlic, fresh thyme, fine sea salt, and ground pepper. Continue to cook for another 2-3 minutes, stirring frequently, to allow the spices and herbs to become fragrant. Then, add the raw chicken breasts, cauliflower florets, and bay leaves directly on top of the sautéed vegetables in the pot.
Step 3: Simmer to Perfection. Pour the chicken bone broth over all the ingredients, ensuring the chicken and cauliflower are mostly submerged. Bring the soup to a gentle boil, then reduce the heat to low, cover the pot, and let it simmer. Continue simmering until the chicken is thoroughly cooked through and reaches an internal temperature of 165-degrees F. This usually takes about 10-15 minutes, depending on the thickness of your chicken breasts.
Step 4: Shred the Chicken. Carefully remove the cooked chicken breasts and the bay leaves from the pot (discard the bay leaves). Transfer the chicken to a cutting board. Using two forks, shred the chicken into bite-sized pieces. Set the shredded chicken aside for later.
Step 5: Create the Creamy Base. Before returning the shredded chicken to the pot, it’s time to achieve that irresistible creamy texture. Use an immersion blender directly in the pot to puree the soup. Blend until it reaches your desired consistency – longer blending will result in an extra-smooth, velvety soup, while shorter pulses will leave some delightful larger pieces of cauliflower intact. Alternatively, you can carefully transfer some of the soup to a standard blender (in batches, if needed) to puree, then return it to the pot.
Step 6: Final Simmer & Serve. Once the soup is blended to perfection, add the shredded chicken back into the pot. Stir to combine, then let the soup gently simmer for another 10-15 minutes. This allows all the flavors to meld together beautifully and ensures the chicken is heated through. Taste and adjust seasonings if necessary, then ladle into bowls and enjoy!
Expert Notes & Tips for the Best Soup
Achieving the perfect creamy chicken cauliflower soup is easy with a few insider tricks:
Choosing Fresh Cauliflower: When selecting your cauliflower, always opt for a head that feels firm and heavy for its size, with tightly packed florets. Avoid any cauliflower with brown spots or a soft texture, as these indicate it’s past its prime. Fresh cauliflower offers the best texture and flavor, and will hold up beautifully during cooking and blending.
Adjusting Chicken Cooking Time: If your chicken breasts are particularly large or thick, consider cutting them in half horizontally or into smaller chunks before adding them to the soup. This will help them cook more evenly and significantly decrease the overall cooking time, ensuring tender chicken every time.
Taste and Adjust Seasoning: Never underestimate the power of a final taste test! After the soup has simmered and all ingredients have melded, taste it and adjust the seasonings to your personal preference. You might want a little more salt, a crack of fresh black pepper, or perhaps a dash of garlic powder to enhance the flavors.
For Extra Creaminess: If you desire an even richer, thicker soup, you can blend a small portion of the soup (about 1-2 cups) with 1/4 cup of full-fat coconut milk or cashew cream before adding it back to the pot. This creates an even more decadent texture without adding dairy.
Immersion Blender vs. Regular Blender: An immersion blender is incredibly convenient for this recipe as it allows you to blend directly in the pot. If you’re using a standard blender, be sure to work in small batches and vent the lid to release steam, as hot liquids can create pressure. Never fill the blender more than halfway with hot liquid.
Storing & Reheating Your Soup
This chicken cauliflower soup is fantastic for meal prep! Here’s how to store and reheat it to maintain its deliciousness:
Storing: Allow the soup to cool completely to room temperature before transferring it to an airtight container. Store it in the refrigerator, where it will stay fresh and delicious for up to 5 days. This makes it perfect for healthy lunches or quick dinners throughout the week.
Freezing: For longer storage, this soup freezes beautifully. Once the soup has cooled completely, transfer it to freezer-safe containers or heavy-duty freezer bags, leaving a little headspace for expansion. It will stay good in the freezer for up to 3 months. When you’re ready to enjoy it, simply thaw it overnight in the refrigerator and then reheat.
Reheating: The best way to reheat the soup is gently on the stovetop. Transfer the desired amount of soup to a saucepan and heat over medium-low heat, stirring occasionally, until it’s warmed through to your liking. If you’re in a hurry, you can also heat it in the microwave in a microwave-safe bowl, stirring every minute or so. The total reheating time will vary depending on the quantity of soup and your preferred serving temperature.
Common Questions About This Recipe
Got questions? We’ve got answers to help you make the most of your chicken cauliflower soup!
This soup is a nutritional powerhouse! The cauliflower is a fantastic source of fiber, providing anti-inflammatory effects and numerous essential nutrients like Vitamin C and K. The chicken and bone broth contribute a substantial amount of lean protein, vital for muscle health and satiety. Additionally, the carrots, leeks, and other fresh veggies are packed with essential vitamins, minerals, and antioxidants that are highly beneficial for overall health and well-being.
Yes, you can absolutely use frozen cauliflower! For best results, I recommend thawing it first. Once your chicken is cooked and removed from the pot, add the thawed frozen cauliflower florets to the warm soup. Let them simmer for a few minutes to soften, then proceed with blending the soup using your immersion blender. This ensures a smooth, creamy texture.
Absolutely! This recipe is incredibly adaptable. If you have leftover cooked chicken (like rotisserie chicken or pre-cooked shredded chicken), you can skip the step of cooking the chicken breasts. Simply add the cooked, shredded chicken back into the soup after you have pureed it (Step 5) and let it simmer for the final 10-15 minutes to heat through and absorb the flavors. This is a great shortcut for an even quicker meal!
This hearty soup is a complete meal on its own, but it pairs wonderfully with a few simple sides. Consider serving it with a crisp green salad tossed in a light vinaigrette, a slice of gluten-free crusty bread for dipping, or some almond flour biscuits. For a more substantial meal, you could even add a side of roasted vegetables or a quinoa salad.
More Wholesome Recipes You Might Enjoy
If you loved this healthy and comforting soup, be sure to explore more delicious and clean eating recipes from my kitchen!
- Vegan Sweet Potato Chili
- Healthy Chicken and Kale Soup (one-pot!)
- Paleo Almond Flour Biscuits
- Harvest Chicken Apple Sausage Sheet Pan Dinner
If you create this heartwarming creamy chicken cauliflower soup recipe, I would absolutely love to hear your thoughts! Please consider leaving a star rating and/or a comment below to share your experience. Your feedback means the world! And don’t forget to share a photo of your delicious creation on Instagram or Facebook, making sure to mention @CleanPlateMama so I can see your wonderful work!
Eat Clean. Be Well!
-Sara
Creamy Chicken Cauliflower Soup
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Equipment
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1 large stock pot or Dutch oven
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Immersion blender (or regular blender)
Ingredients
- 2 tbsp. extra-virgin olive oil
- ½ sweet yellow onion, finely chopped
- 3 medium carrots, peeled and thinly sliced
- 2 leeks, white and light green parts only, chopped
- 1 tbsp. chopped garlic cloves
- 2 tsp. fresh thyme leaves (or 1 tsp. dried thyme)
- ½ tsp. fine sea salt
- ¼ tsp. ground pepper
- 1 lb. boneless, skinless chicken breasts
- 4 cups fresh cauliflower florets
- 3 bay leaves
- 4 cups chicken bone broth (or regular high-quality chicken broth)
Instructions
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In a large stock pot, or Dutch oven, heat the olive oil over medium-low heat. Add in the finely chopped onion, thinly sliced carrots, and chopped leeks. Sauté these vegetables, stirring occasionally, until soft and the onions are translucent (about 10 minutes).
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Stir in the fresh thyme, chopped garlic, fine sea salt, and ground pepper. Continue cooking for about 3 minutes, stirring frequently, until fragrant.
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Add the chicken breasts, cauliflower florets, and bay leaves on top of the sautéed veggies. Pour in the chicken bone broth, ensuring the chicken and cauliflower are mostly submerged. Bring to a boil, then cover, reduce heat to low, and simmer until the chicken is cooked through to an internal temperature of 165-degrees F (this should take 10-15 minutes depending on the size of your chicken breasts).
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Carefully remove the cooked chicken and bay leaves from the soup (discard the bay leaves). Using two forks, shred the chicken on a cutting board and set aside.
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Using an immersion blender, puree the soup directly in the pot. Blend until it reaches your desired creaminess; puree longer for an extra velvety soup, or less for a thicker base with some cauliflower texture. Alternatively, you can transfer some of the soup in batches to a regular blender to puree, then return it to the pot.
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After the soup is blended, add the shredded chicken back to the pot. Stir to combine and let simmer for another 10-15 minutes to allow the flavors to meld and the chicken to heat through. Taste and adjust seasonings as needed. Enjoy your nourishing soup!
Notes
- If your chicken breasts are on the larger side, you can cut them in half before adding to the soup to reduce cooking time and ensure even cooking.
- After the soup has simmered, always taste and adjust seasonings to your preference. A little extra salt or pepper can make all the difference.
- For an even smoother consistency, ensure all cauliflower pieces are fully tender before blending.
Final step: If you loved this recipe, please click the stars to vote and leave a comment below to let me know what you think. I love hearing from you!
Nutrition
Carbohydrates: 21g |
Protein: 36g |
Fat: 11g |
Saturated Fat: 2g |
Polyunsaturated Fat: 1g |
Monounsaturated Fat: 6g |
Trans Fat: 0.01g |
Cholesterol: 73mg |
Sodium: 534mg |
Potassium: 1029mg |
Fiber: 5g |
Sugar: 8g |
Vitamin A: 8543IU |
Vitamin C: 65mg |
Calcium: 96mg |
Iron: 3mg
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