Chicken and Riced Cauliflower Soup (Keto-Friendly)

This soup came to fruition when someone at work said, “I need a soup that is Keto friendly.” Point. Blank. She gave me a list of things that she can’t make soup with based on Keto guidelines and her children’s eating habits.

I wracked my brain and threw out some options, but none were satisfying enough for me to feel good about giving any solid advice. I told her I’d get back to her.

My first thought was, “What can I use as a substitute for carbs, but will still leave you feeling just as satisfied and full?”

Riced Cauliflower.

I have never used riced cauliflower in soup, but I’ve heard positive things about it. I had one fear of using riced cauliflower which was, will it get too mushy? Most likely.

My solution to this dilemma was to recognize that I would not be able to make double or triple batches of this soup, unless it would be eaten all at once.

For me, this is tough. Work smarter, not harder, right? In this case, to keep the integrity of the soup, I must respect the riced cauliflower and its needs. Only make what you’re going to eat in one sitting.

This was my first time using coconut milk as a substitute for heavy cream. My goal was to make it as light as possible without sacrificing the creaminess. You cannot taste the coconut whatsoever.

I was not disappointed after making this one. It was filling, flavorful, and I felt satisfied after only one bowl of soup (but I had a second anyway just to be sure I wasn’t wrong).

This may also be a great substitute for chicken noodle soup if you’re sick because it has a big, veggie-packed punch and may be good for those with gluten allergies and intolerances.

I topped it with some cheddar cheese and it was delicious!

If you enjoy this recipe, please give it a like down below! If you make this recipe, share it with me on Instagram and Facebook!

Prep Time: 15 minutes Cook Time: 25 to 30 minutes

What you will need:

  • 2 pounds of Chicken Breast
  • 2 tablespoons of Olive Oil
  • 1 cup of Carrots, chopped into small pieces
  • 1 1/2 cups of Celery, chopped into small pieces
  • 1 medium Onion, diced
  • 3-4 cloves of Garlic, minced
  • 4 cups of Chicken Broth
  • 1 can of Coconut Milk
  • 1/2 cup of any nut flour or Keto- friendly flour
  • 2 teaspoons of Ground Pepper
  • 1 teaspoon of Dried Oregano
  • 1 teaspoon of Dried Rosemary

The How-To:

  1. Cook chicken breast in the oven until it reaches an internal temperature of 165 degrees. Shred and set aside.
  2. Heat olive oil in dutch oven or large pot.
  3. Saute carrots, celery, and onion on a medium heat. Allow vegetables to soften and let the onions become translucent. This will take about 8 to 10 minutes.
  4. Add garlic and let it become fragrant. 1-2 minutes.
  5. Empty coconut milk into a small pot to become warm. Discard the liquid in the can and use only the coconut fat at the bottom of the can. It will be added later.
  6. Turn heat down to low/medium. Next, gradually add flour to the vegetable mixture while stirring frequently to avoid burning.
  7. Slowly add the coconut milk to the vegetable until it is all incorporated and stirring frequently.
  8. Slowly add the chicken broth while stirring frequently.
  9. Add oregano, rosemary, and ground pepper.
  10. Turn heat to medium and let soup come to a simmer for about 5 minutes.
  11. Add chicken and let simmer for another 10 minutes.
  12. Add riced cauliflower and cook according to package. (Mine took about 4 minutes)
  13. Serve and Dobrou Chut’!

One Reply to “Chicken and Riced Cauliflower Soup (Keto-Friendly)”

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