Creamy Chicken & Cauliflower Soup

Low Carb, High Protein, Cozy, & One Pot

As evenings get colder, soup becomes an easy way to stay nourished and satisfied. This recipe delivers comfort while keeping carbs low, protein high, and digestion supported—ideal for shorter days and busier fall schedules.

Ingredients (Serves 4–5)

• 1½ lbs cooked chicken breast or thighs, shredded
• 1 tbsp olive oil
• 1 small onion, diced
• 3 cloves garlic, minced
• 1 medium head cauliflower, chopped
• 4 cups low-sodium chicken broth
• ½ cup unsweetened almond milk or light coconut milk
• ½ tsp dried thyme
• ½ tsp dried rosemary
• Salt & pepper, to taste

Instructions

1. Sauté aromatics:Heat olive oil in a large pot over medium heat. Add onion and garlic; cook until soft and fragrant.
2. Cook cauliflower:Add cauliflower and broth. Bring to a simmer and cook 12–15 minutes until cauliflower is very tender.
3. Blend:Use an immersion blender (or carefully transfer to a blender) and blend until smooth.
4. Add protein:Stir in shredded chicken, almond milk, thyme, rosemary, salt, and pepper. Simmer 5 more minutes.
5. Serve warm and adjust seasoning as needed.

Nutrition (Approximate per serving)

• Protein: 35–40g
• Net carbs: 6–8g
• Calories: ~400–430
• Comfort factor: High, without blood sugar spikes

Easy Variations

• Extra creamy: Add 1–2 tbsp Greek yogurt when serving
• Dairy-free: Use coconut milk
• Meal prep: Keeps well for 3–4 days and freezes beautifully