Keto Chicken and Cauliflower Rice Soup: A Low-Carb Meal

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If you’re on a keto journey, you know the struggle of finding comfort foods that don’t throw you off your macros. Traditional chicken and rice soup is a no-go because of the starchy, carb-heavy rice. But what if I told you that you can still enjoy a steaming bowl of chicken and rice soup—without the guilt? Here’s Keto Chicken and Cauliflower Rice Soup—just as hearty, flavorful, and comforting, but with a low-carb twist that will make you forget you’re on a diet.

This recipe has everything: tender chicken, flavorful broth, and “rice” made from cauliflower. Yep, we’re swapping out those carb-laden grains for a healthier, keto-approved alternative. Whether you’re trying to hit your daily protein intake or just need a cozy bowl of soup on a chilly day, this dish is the ultimate solution.

What Makes This Soup Keto-Friendly?

The trick to turning this classic comfort food into a keto dream lies in replacing regular rice with cauliflower rice. This substitution cuts down on carbs without skimping on taste. Plus, cauliflower is packed with fiber and essential vitamins, making this soup not only low-carb but also nutrient-dense.

Traditional chicken and rice soup can have anywhere from 25-40g of carbs per serving—thanks to the rice. By switching to cauliflower rice, you slash those carbs down to about 6-8g per serving, all while still maintaining that comforting texture. It’s a win-win for your tastebuds and your waistline.

Let’s jump into the ingredients before we cook up some deliciousness.

Ingredients You’ll Need:

1 lb boneless, skinless chicken breasts or thighs (for a richer flavor, you can go with thighs)
4 cups chicken broth (homemade or store-bought, but opt for a low-sodium version)
2 cups cauliflower rice (fresh or frozen works, but fresh will have a bit more bite)
2 tbsp olive oil or avocado oil (whichever you prefer)
1 medium onion, diced
3 cloves garlic, minced
2 celery stalks, chopped
2 medium carrots, diced (optional: some prefer to avoid carrots on keto, but a small amount won’t kick you out of ketosis)
1 tsp dried thyme
1 tsp dried parsley (or 2 tbsp fresh parsley if you want more flavor)
1 tsp dried rosemary
Salt and pepper to taste
1 tsp apple cider vinegar (adds a nice tang and balances the soup)
1/4 tsp xanthan gum (optional: if you want the soup to be a bit thicker)
Lemon wedges (for serving, optional)

The Step-By-Step Recipe

Prep the Chicken: Start by heating 1 tablespoon of olive oil in a large pot over medium heat. Season the chicken breasts or thighs with salt and pepper, then add them to the pot. Cook for about 4-5 minutes on each side until they’re browned but not fully cooked through (they’ll finish cooking in the broth). Once browned, remove the chicken from the pot and set aside.
Sauté the Veggies: In the same pot, add the remaining tablespoon of olive oil. Toss in the diced onions, carrots, celery, and garlic. Sauté until the onions turn translucent and the veggies soften slightly—about 5-7 minutes. The aroma of garlic and onion cooking together is heavenly!
Add Herbs and Broth: Sprinkle the dried thyme, rosemary, and parsley over the veggies. Stir them around to let the herbs release their fragrance, which should only take a minute or two. Pour in the chicken broth and bring the mixture to a gentle boil.
Shred the Chicken: While waiting for the broth to boil, shred your browned chicken into bite-sized pieces using two forks. Don’t worry if it’s a little pink in the middle; it’ll finish cooking in the soup.
Simmer the Soup: Once the broth is boiling, reduce the heat to a simmer and add the shredded chicken back into the pot. Let everything simmer for about 15-20 minutes, giving the chicken time to absorb all those wonderful flavors.
Add the Cauliflower Rice: After the soup has simmered and the chicken is fully cooked, it’s time to add the cauliflower rice. If you’re using fresh, toss it in and let it cook for 5-7 minutes. If using frozen, let it simmer for about 10 minutes. The cauliflower will soften and take on the texture of real rice.
Thicken the Soup (Optional): If you prefer a thicker soup, this is the time to add your xanthan gum. Stir in 1/4 teaspoon and let the soup simmer for another 5 minutes. Xanthan gum is a great low-carb thickener that works like magic in soups and sauces.
Finish with Vinegar: Just before serving, stir in a teaspoon of apple cider vinegar. This adds a subtle tang that elevates the entire dish. Trust me on this one—it makes a difference!
Serve: Ladle the soup into bowls, squeeze a lemon wedge over each serving for a burst of freshness, and sprinkle with extra parsley if you’re feeling fancy.

Why You’ll Love This Soup

It’s low-carb but doesn’t feel like “diet food.”
The cauliflower rice is a perfect dupe for regular rice. Once it absorbs the broth, it becomes tender, but still holds enough texture to give you that satisfying mouthfeel you crave in chicken and rice soup.
Packed with protein, this soup will keep you full and fueled for hours. A bowl can offer around 25-30 grams of protein, depending on how much chicken you load into it.
Super easy to customize: Add mushrooms, zucchini, or kale for extra veggies. If you like your soup a bit spicier, throw in some red pepper flakes or a dash of hot sauce.
Batch cooking heaven: This recipe makes a large pot, which is perfect for meal prep. Store leftovers in the fridge for up to 4 days, or freeze for up to 3 months. Keto-friendly meal preps for the win!

Keto Nutrition Breakdown (Per Serving):

Calories: ~220-250
Carbs: 6-8g (thanks to the cauliflower and optional carrots)
Fat: 10-12g (from the olive oil and chicken thighs, if you use them)
Protein: 25-30g
Fiber: 2-3g
Net Carbs: 4-6g

How to Customize Your Keto Chicken and Cauliflower Rice Soup

This soup is amazing as-is, but I know everyone has their own preferences when it comes to soups. So here are a few ways you can customize it to fit your personal taste:

Make It Creamy: If you want a creamier texture, add 1/4 cup of heavy cream or a dollop of cream cheese at the end. It’ll make the soup richer while still keeping it keto-friendly.
Add More Greens: Feel like sneaking in some extra nutrients? Toss in a few handfuls of spinach or kale during the last 5 minutes of cooking. These greens will wilt down beautifully and give the soup more body.
Spice It Up: If you like things with a bit more kick, consider adding some crushed red pepper flakes or a dash of cayenne pepper. You can even add a few slices of jalapeño to give it an extra spicy edge.
Swap the Protein: While chicken is the classic go-to, you can totally switch it up. Turkey, beef, or even shrimp can work well in this soup. Just be mindful of cooking times to avoid overcooking shrimp or leaner proteins.
Boost the Healthy Fats: On keto, fat is your friend. Feel free to add an extra drizzle of olive oil, a slice of avocado on top, or even a tablespoon of grass-fed butter stirred into the broth. Healthy fats will up your macros and keep you satiated longer.

Conclusion

This Keto Chicken and Cauliflower Rice Soup is your new go-to recipe when you need something filling, warm, and keto-friendly. It’s easy to whip up, loaded with nutrients, and most importantly—tastes like a hug in a bowl. Whether you’re meal-prepping for the week or craving comfort food on a chilly evening, this soup will hit the spot without messing with your macros. So go ahead, grab a spoon and dig in—your keto diet just got a whole lot tastier!

Frequently Asked Questions (FAQs)

Can I use store-bought cauliflower rice?

Absolutely! Store-bought cauliflower rice is a huge time-saver and works just as well as homemade. Just be sure to check the ingredients to ensure there’s no added starch or sugar.

Is it freezer-friendly?

Yes, this soup freezes beautifully. Store it in airtight containers for up to 3 months. When you’re ready to eat, thaw it in the fridge overnight and reheat on the stove. The cauliflower rice may soften a little more upon reheating, but it’ll still taste delicious.

How long does it last in the fridge?

You can store this soup in the refrigerator for up to 4 days. The flavors will actually deepen the longer it sits, making it even better as leftovers.

Can I add cheese to this soup?

Cheese lovers rejoice! You can definitely add cheese to this soup. Parmesan, cheddar, or even mozzarella will melt in beautifully. Just stir it in right before serving.