This creamy chicken and cauliflower soup is a comforting, nutrient-packed bowl perfect for any day of the week.
High in protein, rich in fiber, and naturally low in carbs, it combines tender roasted chicken with smooth, velvety cauliflower for a satisfying, guilt-free meal.
Dairy-free, low in saturated fat, and easy to prepare, it’s ideal for quick dinners, meal prep, or a cozy lunch that keeps you full and energized.
Chicken Cauliflower Soup
Equipment
- 1 baking sheet (large)
- Parchment paper or silicone baking mat
- Food processor or high-speed blender
- 1-Large pot
- 2 forks (for shredding chicken)
- Measuring Cups and Spoons
Ingredients
- 1 lb boneless skinless chicken breast
- 1 head cauliflower cut into florets
- 1 cup unsweetened coconut milk or milk of choice
- 4 cups low-sodium chicken broth
- 1 tablespoon extra virgin olive oil
- 2 teaspoons dried parsley
- 1 teaspoon salt plus extra for chicken
- 1 teaspoon black pepper plus extra for chicken
Instructions
- Preheat the Oven and Prepare Chicken: Begin by preheating your oven to 350°F (175°C). While the oven is warming up, line a large baking sheet with parchment paper or a silicone baking mat to prevent sticking. Take 1 pound of boneless, skinless chicken breasts and pat them dry with a paper towel. This helps the seasoning stick better. Drizzle a small amount of olive oil over the chicken, then sprinkle generously with salt and black pepper. Rub the oil and seasonings evenly over the chicken so every piece is well-coated.
- Bake the Chicken: Place the seasoned chicken breasts on the prepared baking sheet, making sure they are spaced evenly and not touching. Slide the sheet into the preheated oven and bake for 30 minutes. The chicken is done when the internal temperature reaches 165°F (74°C) and the center is no longer pink. Once baked, remove the chicken from the oven and allow it to rest on the baking sheet for 8–10 minutes. Resting ensures the juices redistribute, keeping the meat tender and moist.
- Roast the Cauliflower: While the chicken is baking, prepare the cauliflower. Cut 1 head of cauliflower into evenly sized florets. Spread the florets in a single layer on a separate baking sheet. Drizzle lightly with olive oil and season with a pinch of salt if desired. Place the cauliflower in the oven alongside the chicken and roast for 20–25 minutes. You want the florets to become tender and develop a slight golden-brown color around the edges for added flavor. Once roasted, remove from the oven and allow to cool for 8–10 minutes.
- Blend the Cauliflower into a Creamy Base: Transfer the cooled roasted cauliflower into a food processor or high-speed blender. Pour in 1 cup of unsweetened coconut milk (or your preferred milk) and blend on high until completely smooth. This will form the creamy base of your soup. Once smooth, add 4 cups of low-sodium chicken broth, 2 teaspoons of dried parsley, 1 teaspoon of salt, and 1 teaspoon of black pepper. Blend again until the mixture is velvety and evenly combined. Taste and adjust seasoning if necessary. The texture should be rich, thick, and creamy, but pourable.
- Heat the Soup Base: Pour the creamy cauliflower mixture into a large pot and place over medium heat. Cover the pot with a lid to help the soup warm evenly. Stir occasionally to prevent sticking, and allow the mixture to come up to a gentle simmer. The goal here is just to heat the soup without reducing it too much, so keep an eye on it.
- Shred the Baked Chicken: While the soup base is heating, shred the baked chicken breasts. Use two forks to pull the meat apart into thin, even strips. Shredding the chicken ensures every bite of soup has a tender, flavorful protein component. If you prefer smaller pieces, chop the shredded chicken slightly with a knife.
- Combine Chicken and Soup: Once the soup is warm and smooth, add the shredded chicken into the pot. Stir gently but thoroughly to evenly distribute the chicken throughout the creamy cauliflower base. Allow the mixture to cook together for 10 more minutes on medium heat so the flavors meld perfectly. If you are preparing this soup ahead of time for meal prep, you can skip this step and simply heat everything together when ready to eat.
- Taste and Adjust Seasoning: Before serving, taste the soup carefully. Adjust salt, pepper, or additional parsley as desired. The flavors should be balanced creamy, savory, and slightly herbaceous from the parsley.
- Serve and Enjoy: Ladle the soup into bowls while it’s warm. You can garnish with fresh parsley, a drizzle of olive oil, or a sprinkle of black pepper if desired. This soup is perfect as a hearty lunch, a light dinner, or as part of meal prep for the week.
- Storage Tips: Store any leftover soup in an airtight container in the refrigerator for up to 7 days. For longer storage, freeze in portions for up to 60 days. When reheating, gently warm on the stovetop over medium heat, stirring occasionally until heated through. The creamy texture will remain smooth, and the shredded chicken will stay tender.
Notes
- For best results, use fresh chicken breasts rather than pre-cooked or frozen to achieve maximum tenderness.
- Roasting the cauliflower enhances its natural sweetness and adds a subtle nutty flavor, which blends beautifully into the creamy soup.
- Coconut milk creates a smooth, dairy-free creaminess; you may substitute with almond, oat, or cashew milk if preferred.
- The soup can be made in advance and stored, making it an excellent option for meal prep or batch cooking.
- Adjust salt and pepper gradually, as chicken broth may already contain some sodium.
Chef’s Secrets for Perfect Soup
The key to this soup’s rich, velvety texture lies in roasting the cauliflower before blending.
Roasting caramelizes the edges, creating a depth of flavor that raw cauliflower cannot achieve.
Blending with coconut milk ensures a silky consistency, while adding the chicken at the end prevents it from drying out.
For extra flavor, consider incorporating garlic, thyme, or a squeeze of lemon juice into the soup base.
Always let the chicken rest after baking; this locks in juices and keeps the meat tender, making every bite satisfying.
Serving Suggestions for Delicious Meals
This soup shines on its own as a wholesome, low-carb meal, but it also pairs well with light sides.
Try serving with a crisp green salad or a slice of grain-free bread for a complete lunch or dinner.
A sprinkle of fresh herbs, such as parsley or chives, adds both color and brightness.
For added richness, drizzle a little high-quality olive oil on top.
The soup is also perfect for meal prep store in individual containers for easy grab-and-go lunches throughout the week.
Storage Tips for Freshness and Flavor
Store leftover soup in airtight containers in the refrigerator for up to 7 days.
To freeze, divide the soup into portions and place in freezer-safe containers or resealable bags; it will keep well for up to 60 days.
When reheating, gently warm on the stovetop over medium heat, stirring occasionally to maintain a creamy texture.
Avoid microwaving in large batches, as uneven heating may cause separation.
For added freshness after reheating, stir in a splash of coconut milk or broth.
Frequently Asked Questions
1. Can I use frozen cauliflower instead of fresh?
Yes, frozen cauliflower can be used if fresh isn’t available. Roast it slightly longer to achieve some browning, or steam and blend it for a smooth texture.
Fresh cauliflower will give the best flavor and consistency, but frozen works in a pinch.
2. Is this soup suitable for meal prep?
Absolutely! This soup is perfect for meal prep. Store in individual portions in airtight containers in the refrigerator for up to 7 days or freeze for longer storage.
Simply reheat on the stovetop or microwave when ready to eat.
3. Can I make this soup dairy-free?
Yes. The recipe is already dairy-free thanks to the use of coconut milk. You may also use almond, oat, or cashew milk for a slightly different flavor while keeping it creamy and smooth.
4. How can I thicken the soup further?
If you prefer a thicker soup, reduce the chicken broth slightly or add more roasted cauliflower before blending.
Another option is to simmer the soup uncovered for a few extra minutes, which will naturally thicken it without affecting flavor.
5. Can I add other vegetables or flavors?
Certainly! This soup is versatile. You can add roasted carrots, celery, or leeks to increase nutrition and flavor.
Herbs like thyme, rosemary, or a squeeze of lemon juice also enhance the taste. Just blend thoroughly to maintain a smooth consistency.
