High-Protein Chicken Cauliflower Soup
Hearty, comforting, and packed with shredded chicken and tender cauliflower — a low-carb soup that truly satisfies
This is the kind of soup that feels like a full meal. Tender shredded chicken, cauliflower florets, carrots, celery, and greens simmer in a savory broth for a high-protein, low-carb bowl that is both light and filling. Perfect for chilly evenings or easy meal prep.
One pot, about 45 minutes, 32 g of protein, and only 7 g net carbs per serving. Clean ingredients, big flavor, and zero sugar.
Why you’ll love this soup
- 32g protein per serving — a complete meal in a bowl
- Only 7g net carbs and completely sugar-free
- Hearty cauliflower and chicken for real satisfaction
- One pot and ready in about 45 minutes
- Meal-prep friendly and freezes well
- Comforting without being heavy
Health notes
- High protein: Shredded chicken keeps you full for hours.
- Low carb vegetables: Cauliflower, celery, and greens add volume with minimal net carbs.
- Nutrient-dense: Cauliflower brings fiber, vitamins, and a satisfying texture.
- Clean broth: No thickeners, no sugar, no unnecessary additives.
Key element — do not overcook the cauliflower
Add the cauliflower in the last 10–12 minutes of simmering. This keeps the florets tender but still with a bit of bite instead of turning mushy.
Ingredients
Chicken & base
- 1½ lb (680g) boneless skinless chicken breasts or thighs
- 1 Tbsp olive oil
- 1 medium onion, diced
- 2 celery stalks, diced
- 1 medium carrot, diced (optional, keep small)
- 3 garlic cloves, minced
- 6 cups chicken broth
Vegetables & seasoning
- 1 medium head cauliflower, cut into small florets (about 4–5 cups)
- 2 cups spinach or chopped kale
- 1 tsp dried thyme or Italian seasoning
- 1 tsp salt + ½ tsp black pepper (or to taste)
- ½ tsp garlic powder
- Optional: pinch of red pepper flakes
To finish
- 2 Tbsp fresh parsley, chopped
- Optional: squeeze of lemon juice
- Optional: grated Parmesan for serving
Swaps
- Rotisserie shortcut: Use 3–4 cups shredded rotisserie chicken and add it near the end.
- Extra vegetables: Add zucchini, green beans, or mushrooms.
- Creamy version: Stir in 2–3 Tbsp cream cheese or a splash of heavy cream at the end.
- Spicier: Add more red pepper flakes or a diced jalapeño with the onion.
Instructions
| 1 | Cook the chicken. Season chicken with a little salt and pepper. Heat olive oil in a large pot over medium-high heat. Add chicken and cook 5–6 minutes per side until cooked through. Remove, shred with two forks, and set aside. |
| 2 | Sauté the base. In the same pot, add onion, celery, and carrot. Cook 4–5 minutes until softened. Stir in garlic and cook 30 seconds until fragrant. |
| 3 | Build the broth. Pour in the chicken broth. Add thyme, salt, pepper, garlic powder, and red pepper flakes if using. Bring to a boil, then reduce heat and simmer 8–10 minutes. |
| 4 | Add cauliflower and chicken. Stir in the cauliflower florets and shredded chicken. Simmer 10–12 minutes until the cauliflower is tender but not mushy. |
| 5 | Finish and serve. Stir in the spinach or kale until wilted, about 1–2 minutes. Taste and adjust seasoning. Add parsley and a squeeze of lemon if desired. Ladle into bowls and serve hot. |
Pro tips
- Cut the cauliflower into small, even florets so they cook at the same rate.
- Do not overcook the cauliflower — it should be tender with a little bite remaining.
- Shred the chicken while it is still warm; it pulls apart more easily.
- A final squeeze of lemon brightens the whole pot without adding carbs.
- The soup tastes even better the next day as the flavors continue to meld.
Nutrition
| Nutrient | Per serving (1/6) |
|---|---|
| Calories | 280 |
| Protein | 32g |
| Net carbohydrates | 7g |
| Total carbohydrates | 10g |
| Fiber | 3g |
| Total fat | 10g |
| Sodium | 680mg |
Estimates based on chicken breast and standard broth. Exact numbers vary with vegetable amounts and broth brand.
Variations
Creamy version
Stir in 3–4 Tbsp cream cheese or a splash of heavy cream at the end for a richer texture.
Herb boost
Add fresh thyme, rosemary, or a bay leaf while simmering, then remove before serving.
Extra greens
Double the spinach or add chopped kale or Swiss chard in the last few minutes.
Spicy kick
Add extra red pepper flakes or a diced jalapeño with the onion.
Storage
| Method | Time | Notes |
|---|---|---|
| Refrigerator | Up to 4 days | Covered; reheat gently on the stove |
| Freezer | Up to 3 months | Freeze in portions; thaw overnight in the fridge |
| Meal prep | Up to 4 days | Perfect for grab-and-go lunches |
FAQ
Test your knowledge
5 quick questions about this chicken cauliflower soup
1. Protein per serving?
2. Net carbs per serving?
3. When should you add the cauliflower?
4. About how long does this soup take?
5. Best way to finish the soup?
