Keto Chicken and Cauliflower Soup Recipe

A few years ago, I stumbled on the idea of turning classic chicken soup into a keto-friendly version, and that’s when this recipe was born.

It’s a soup I go back to when I want comfort without the carb crash. The cauliflower replaces pasta or rice, keeping it light but still filling.

Why I Keep Coming Back to This Soup

This soup has a calm, steady kind of comfort. The flavors are simple, the method is forgiving, and it adapts easily to what’s already in the fridge. As it simmers, the kitchen fills with the familiar scent of onion, garlic, and broth. It’s not flashy, just dependable, exactly what I want on busy days or quiet evenings.

How the Ingredients Work Together

Chicken provides substance and protein, while cauliflower absorbs the broth and softens into tender bites that mimic traditional soup add-ins.

Onion and garlic build the base, thyme adds gentle warmth, and fresh herbs brighten everything at the end.

Lemon zest or Parmesan, added just before serving, give the soup a clean finish without changing its simplicity.

Why I Love This Recipe (And You Will Too)

• Low-carb comfort: Filling without heaviness
• Simple ingredients: Easy to keep on hand
• Balanced texture: Tender chicken and soft cauliflower
• Clear, flavorful broth: Clean and soothing
• Quick cooking: Ready in under 40 minutes
• Adaptable: Works with breasts or thighs
• Reliable: Consistent results every time

Tips for Best Results

• Keep the simmer gentle to avoid tough chicken
• Cut cauliflower into even pieces
• Season lightly at first, then adjust at the end
• Add herbs just before serving for freshness
• Avoid boiling to keep the broth clear

Ingredients in This Recipe

1. 2 cups chicken broth: Forms the base of the soup
2. 2 cups cauliflower florets: Replaces pasta or rice
3. 2 boneless, skinless chicken breasts or thighs, diced: Adds protein and substance
4. 1 medium onion, chopped: Builds flavor
5. 3 cloves garlic, minced: Adds aroma and warmth
6. 1 tbsp olive oil: For sautéing
7. Salt, to taste: Enhances flavor
8. Black pepper, to taste: Adds mild heat
9. 1 tsp dried thyme: Adds gentle depth
10. Fresh parsley or dill, chopped: Bright finish
11. Zest of 1 lemon: Optional brightness at serving
12. ¼ cup Parmesan cheese: Optional topping for depth

Tools You’ll Need

1. Large pot or Dutch oven
2. Sharp knife
3. Cutting board
4. Ladle
5. Measuring spoons and cups

How to Make Keto Chicken and Cauliflower Soup

1. Heat olive oil in a large pot over medium heat
2. Add chopped onion and garlic; sauté until translucent, about 3–4 minutes
3. Push aromatics aside and add diced chicken
4. Cook until lightly browned and no longer pink, about 5 minutes
5. Pour in chicken broth and bring to a gentle simmer
6. Add cauliflower, salt, pepper, and thyme
7. Simmer uncovered for 20–25 minutes until tender
8. Taste and adjust seasoning
9. Stir in fresh herbs
10. Serve hot with lemon zest or Parmesan if desired

Ingredient Substitutions

• Use chicken thighs for a richer texture
• Choose parsley or dill based on preference
• Adjust cauliflower size slightly for texture

Keto Chicken and Cauliflower Soup

This comforting keto-friendly soup features tender chicken simmered with fragrant garlic and onion, combined with cauliflower that mimics rice and absorbs rich broth flavors. It has a warm, clear appearance with a hearty yet light texture, finished with fresh herbs and zesty toppings. Perfect for a cozy, low-carb meal that feels like a warm hug.

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Prep Time 10 minutes mins

Cook Time 25 minutes mins

Total Time 35 minutes mins

Servings: 4

Course: Main Course

Cuisine: Comfort Food

Calories: 250

Ingredients Equipment Method Notes

Ingredients

  

• 2 cups chicken broth
• 2 cups cauliflower florets
• 2 boneless, skinless chicken breasts or thighs diced
• 1 medium onion chopped
• 3 cloves garlic minced
• 1 tablespoon olive oil
• to taste salt
• to taste pepper
• 1 teaspoon dried thyme
• fresh parsley or dill chopped, for garnish
• Zest of 1 lemon lemon zest for serving
• 1/4 cup Parmesan cheese parmesan optional, for serving

Equipment

• Large pot or Dutch oven
• Sharp knife and chopping board
• Ladle
• Measuring spoons and cups

Method

 

1. Gather all your ingredients and set a large pot or Dutch oven over medium heat. Add a tablespoon of olive oil and sauté the chopped onion and minced garlic until fragrant and translucent, about 3-4 minutes.
2. Push the aromatics to the side of the pot, then add diced chicken. Cook until the chicken is lightly browned and no longer pink in the center, about 5 minutes.
3. Pour in the chicken broth and bring it to a gentle simmer. Add the cauliflower florets, season with salt, pepper, and thyme, and stir to combine.
4. Reduce the heat to low and let the soup simmer uncovered for 20-25 minutes, until the cauliflower is tender and the chicken is cooked through. The broth will become flavorful and slightly thickened.
5. Taste the soup and adjust seasoning with additional salt and pepper if needed. Stir in chopped fresh herbs like parsley or dill for bright flavor.
6. Serve the soup hot, garnished with lemon zest and a sprinkle of Parmesan cheese if desired. Enjoy a warm, comforting bowl that’s both satisfying and light.

Notes

For an extra layer of flavor, add a dash of smoked paprika or a squeeze of fresh lemon juice before serving. To make it more filling, you can also stir in a bit of shredded cheese or chopped cooked bacon.

Ingredient Spotlight

• Cauliflower: Absorbs broth and softens without becoming heavy
• Chicken: Stays tender when gently simmered

Texture & Flavor Notes

• Clear, savory broth
• Tender chicken pieces
• Soft but structured cauliflower
• Clean herbal finish

What to Avoid

• Boiling aggressively
• Overcooking cauliflower
• Oversalting early
• Adding herbs too soon

Nutrition Estimate

• Calories: ~250 per serving
• Carbohydrates: ~9g
• Protein: ~28g
• Fat: ~12g

Make-Ahead & Storage Tips

• Store refrigerated up to 3 days
• Reheat gently on the stove
• Stir before serving
• Do not freeze if topped with cheese

How to Serve This Soup

• As a light main dish
• With a simple salad
• On busy weeknights
• As a comforting lunch

Creative Leftover Ideas

• Add extra broth for a lighter bowl
• Serve over cooked vegetables
• Enjoy as a simple reheat meal

Variations to Try

• More herb-forward version
• Extra broth-heavy version
• Smaller cauliflower pieces
• Thicker soup with less broth
• Chicken-heavy version

FAQs

• Is this soup keto-friendly? Yes
• Can I use thighs instead of breasts? Yes
• Does cauliflower get mushy? Not if simmered gently
• Can I make it ahead? Yes
• Is it filling? Yes
• Can I skip the garnishes? Yes
• Does it reheat well? Yes
• Is it freezer-friendly? Not recommended

This soup isn’t just about low carbs; it’s about that hearty, satisfying feeling you get from a well-made bowl.

It’s simple enough to throw together on a busy night but rich enough to feel like a treat.

Feel free to toss in your favorite greens or spice it up with a dash of hot sauce, it’s your kitchen, your rules. Enjoy the gentle warmth and the cozy aroma that fills your home.

Mahek Manchanda

Hi, I am Mahek Manchanda. The curious heart behind Dramatically Stirring. I’ve always been most at ease in my own company. I’m not exactly a people-person (small talk still makes me cringe), but there are two things I’ve always loved with my whole heart: animals and food.