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You’ll love this low carb version of a classic chicken and rice soup. It’s loaded with veggies and ready in about 30 minutes!

Update: This recipe was originally published in 2021 and has been republished with all new photos.

We’ve had so much snow this last week and I don’t know how all of you who live in colder climates handle it. Even my kids who were initially ecstatic to see white falling from the sky are now officially over it. I couldn’t convince them to go outside at all yesterday. Instead we all stayed in our pajamas and watched movies. Not a bad way to spend a snow day! Making a big batch of cozy soup is another great way to spend a snow day, isn’t it?

This Chicken and Cauliflower Rice Soup is the perfect way to warm up when the world outside is frigid. It is so satisfying and simple. Just how I like it! And the whole family will enjoy it!

Like many of my healthy soup recipes, this one takes about 30 minutes but has all the flavor of something you’d expect to simmer for an afternoon. This tastes like a classic chicken noodle or chicken and rice soup but is quite a bit lighter since it’s low carb.

Craving more of my favorite soups made with chicken? Try my 30 Minute Low Carb Lemon Chicken Soup, Salsa Verde Chicken Soup, Slow Cooker Chicken Fajita Soup, or Instant Pot Chicken and Vegetable Soup. Big fan of cauliflower? I suggest my Chicken Fried Cauliflower Rice, Mexican Chicken Cauliflower Fried Rice, Pineapple Cauliflower Rice, Cajun Shrimp and Cauliflower Rice, or Chicken Satay Cauilflower Rice Bowls.

Chicken and Cauliflower Rice Soup Ingredients

  • Olive oil: A little bit of oil helps us sauté the onion and celery until tender. I recommend extra virgin olive oil or avocado oil but you can use any oil you’re comfortable cooking with.
  • Celery: Celery is considered an aromatic along with onion and garlic, meaning it adds aroma and flavor to dishes. The taste of the celery itself won’t stand out, but it works with the other aromatics to add extra flavor that is especially appreciated in soups and stews.
  • Onion: White or yellow onion both work well.
  • Minced garlic: You can mince your own garlic or use a jarred variety.
  • Chicken stock or broth: Both chicken stock and chicken broth can be used in this chili. Stock is typically made by simmering chicken bones for hours along with carrots, celery, and onion. Broth is made by simmering the whole chicken instead of only the bones. You can sub vegetable stock if that’s what you have on hand.
  • Chicken breasts or thighs (boneless): We’re using boneless skinless chicken breasts or boneless chicken thighs (if you’d prefer dark meat) in this soup. It’s a lean protein that flavors the soup base as it simmers. To save cooking time you can also purchase store-bought rotisserie chicken or leftover chicken. These are great options to make your life even easier! Just add the cooked shredded chicken at the end of cooking.
  • Carrots: We’re slicing the carrots into circles so you get some in every bite.
  • Lemon juice: This soup has a lot of bright lemon flavor.
  • Peas: Fresh or frozen green peas both work.
  • Cauliflower Rice: The key ingredient is of course cauliflower! Fresh or frozen cauliflower rice both work. I keep bags of riced cauliflower in my freezer so that’s what I usually use. You’re welcome to pulse cauliflower florets in a food processor to create your own rice if you have the extra time.
  • Simple seasonings and herbs: We are using a few dried spices and herbs to add so much flavor to this white bean soup recipe. These include dried thyme, dried oregano, ground ginger, salt, and black pepper.

How to Make Chicken and Cauliflower Rice Soup

To make this chicken cauliflower rice soup we’ll start by sautéing the celery, onion, and garlic in a little oil. Once it’s fragrant and the onion is tender it’s time to incorporate the other ingredients.

Everything except the cauliflower rice and peas goes right into the pot. Stir. Crank up the heat to bring it to a quick boil. Then drop the heat to medium heat or medium-low heat and let it all simmer until close to done.

Stir in the cauliflower and peas. Riced cauliflower and peas require very little cooking so we don’t want to add them too soon. Simmer for another 5 to 10 minutes or until chicken is cooked through and veggies are all tender. Ladle into bowls with chopped fresh parsley. I recommend serving crusty bread with each bowl of soup. Guess what the next step is? Eat! The entire family will approve of this delicious dish!

I think this soup is pretty perfect as is but if you like it spicy you can add red pepper flakes. For extra fiber try stirring in baby spinach! This soup is light but you can turn it into a hearty meal for a cold day by adding crusty bread to the side.

Can you use chicken broth instead of chicken stock?

Absolutely. I do it all the time. The flavor difference is usually fairly minor. Just adjust the seasonings at the end if necessary.

Should the chicken be cooked before adding it to the soup?

We’re adding raw chicken to this soup so that it adds even more flavor to your chicken stock (or broth) as it cooks. This is why we crank the heat up a bit in the beginning and then lower it.

Can you add whole chicken breasts to this soup?

Absolutely. I love to add the chicken already chopped because it breaks down further as the soup cooks and you’ll see lots of pieces of chicken in every bite. It’s perfectly fine to add the chicken breasts to the soup, let it all cook, and then chop or shred your chicken at the end. They’ll likely require a bit more time to cook if whole.

Does this soup freeze well?

Cauliflower rice is pretty delicate so, while you can definitely freeze this soup, if you’re making this with the intention of freezing I recommend skipping the cauliflower. Then add a bag of steamed cauliflower rice after thawing and reheating.

5 from 4 votes

Low Carb Chicken and Cauliflower Rice Soup

By Christina
You'll love this low carb version of a classic chicken and rice soup. It's loaded with veggies and ready in about 30 minutes!
Prep: 5 minutes
Cook: 25 minutes
Servings: 14 (1 cup) servings

Ingredients 

  • 2 tablespoons olive oil, extra virgin
  • 1 white or yellow onion, diced
  • 1 cup celery, diced
  • 1 tablespoon garlic, minced
  • 64 ounces chicken stock or broth
  • 2 pounds chicken breasts or thighs, boneless and skinless, about 4 breasts
  • cup carrots, cut into circles
  • 3 tablespoons lemon juice
  • teaspoon salt
  • ½ teaspoon black pepper
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • ¾ teaspoon ground ginger
  • 2 cups peas, fresh or frozen, can use 10 oz bag
  • 2 cups cauliflower rice, fresh or frozen, can use 10 or 12 oz bag
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Instructions 

  • Add your olive oil, onion, celery, and garlic to your soup pot. Sauté on medium high heat, stirring frequently, until onion is tender and the garlic has a bit of browning.
  • Cut your chicken into small chunks. This will help the chicken cook quickly and evenly in the soup.
  • Stir in all ingredients except for the cauliflower and peas. Bring to a boil on high heat. Then immediately cover and reduce to a simmer (medium or medium low heat) for 10 minutes.
  • Stir in the cauliflower rice and peas. Simmer for another 5 to 10 minutes or until chicken is cooked through and veggies are all tender. Taste and add extra salt or pepper if you like.

Nutrition

Serving: 1cup, Calories: 173kcal, Carbohydrates: 12g, Protein: 19g, Fat: 5g, Saturated Fat: 1g, Trans Fat: 1g, Cholesterol: 45mg, Sodium: 533mg, Potassium: 579mg, Fiber: 2g, Sugar: 5g, Vitamin A: 2511IU, Vitamin C: 23mg, Calcium: 32mg, Iron: 1mg

Nutrition information is automatically calculated, so should only be used as an approximation.

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5 Comments

  1. Barbara says:

    Delicious! Topped with a little Parmesan cheese and it was yummy!! Didn’t even miss the “real” rice! 🙂

  2. Toni says:

    I don’t know why I made this in the middle of summer but it sounded good, I had the ingredients, and it’s overcast out.  I used turkey broth that I made previously and had in the freezer. I used chicken thighs which I’m sure added to the flavor. I thought the seasoning was perfect and I didn’t need to add anything else. I loved it and will definitely make it again! 

  3. Amanda says:

    Just made this because my daughter was feeling under the weather and it is INCREDIBLE! Whole family loved it. It has so much flavor and is one of the easiest recipes I’ve tried, while still being healthy.  i will definitely be making this again! 

    1. Christina says:

      That’s so good to hear, Amanda! Thank you! I hope your daughter is feeling better now!

  4. Jayme Soller says:

    Absolutely delicious chicken soup! This will be my go to recipe when feeling under the weather. The lemon and ginger are 2 ingredients I would have never considered before, but they make my mouth water just thinking about this soup. We had a grilled cheese sandwich with the soup and it was the perfect meal.