I’m sharing a Low Carb Pot Pie Soup that combines tender chicken, hearty vegetables, and a flaky biscuit while keeping each serving to just 7 net carbs.
I thought a soup couldn’t do pot pie justice until I made this Keto Pot Pie Soup. I mean its rich enough to feel like a meal but light enough you dont crash after, packed with tender shredded chicken and sneaky riced cauliflower that stands in for potatoes so well it almost feels wrong.
It’s kinda clever, like a Chicken Pot Pie Soup Recipe that tricks your brain into comfort while keeping carbs low. I won’t promise miracles but if you like bold flavor and zero guilt, this one will pull you in and probably stick around.
Ingredients
- Shredded chicken gives lots of lean protein low carbs, great for satiety.
- Cauliflower adds fiber and vitamin C, low carb, mild nutty flavor, bulk without carbs.
- Heavy cream brings richness and calories, mostly fat makes soup silky and creamy.
- Cream cheese thickens, adds tangy richness, mainly fat and some protein.
- Almond flour makes biscuits low carb, high healthy fats and vitamin E slightly sweet.
- Eggs bind batter provide protein and nutrients like choline, add structure.
- Butter browns biscuits rich in saturated fat, gives buttery flavor and mouthfeel.
- Onion adds savory sweetness offers fiber and antioxidants, boosts overall flavor.
- Garlic gives pungent savory punch contains allicin, small amounts of vitamins.
Ingredient Quantities
- 3 cups cooked shredded chicken (about 1.5 lb / 700 g)
- 4 tbsp unsalted butter
- 1 tbsp olive oil
- 1 medium yellow onion diced
- 2 stalks celery diced
- 1/2 cup carrots finely diced (optional)
- 3 cups cauliflower florets or 2 cups riced cauliflower
- 4 cloves garlic minced
- 4 cups low sodium chicken broth
- 1 cup heavy cream
- 4 oz cream cheese
- 1/2 tsp xanthan gum (or 1 tbsp almond flour)
- 1 tsp dried thyme or 1 tbsp fresh chopped
- 1 bay leaf
- 2 tbsp fresh parsley chopped
- Salt and black pepper to taste
- 1/2 cup frozen peas (optional)
- For the biscuits: 2 cups blanched almond flour
- 2 tsp baking powder
- 1/2 tsp salt
- 2 large eggs
- 1/4 cup heavy cream
- 4 tbsp unsalted butter cubed
- 1/3 cup grated Parmesan cheese (optional)
How to Make this
1. Preheat oven to 375°F (190°C) and line a baking sheet with parchment paper.
2. Make the biscuits: whisk together 2 cups blanched almond flour, 2 tsp baking powder, 1/2 tsp salt and 1/3 cup grated Parmesan if using. Cut in 4 tbsp cold cubed unsalted butter until mixture is crumbly, then stir in 2 large eggs and 1/4 cup heavy cream until just combined, dont overmix. If dough seems too sticky chill 10 minutes. Drop or shape into 8 to 10 biscuits on the sheet and bake 12 to 15 minutes until golden.
3. While biscuits bake heat 4 tbsp unsalted butter and 1 tbsp olive oil in a large pot over medium heat. Add 1 medium diced yellow onion, 2 stalks diced celery and 1/2 cup finely diced carrots if using, cook about 5 to 7 minutes until softened.
4. Add 4 cloves minced garlic and cook 30 seconds until fragrant, then stir in 3 cups cauliflower florets (or 2 cups riced cauliflower) and cook 2 to 3 minutes.
5. Pour in 4 cups low sodium chicken broth, add 1 tsp dried thyme (or 1 tbsp fresh) and 1 bay leaf, bring to a simmer and cook until cauliflower is tender about 10 to 12 minutes.
6. Reduce heat and stir in 4 oz cream cheese and 1 cup heavy cream until smooth. To thicken sprinkle 1/2 tsp xanthan gum while whisking to avoid clumps, or use 1 tbsp almond flour instead if you prefer. Remove bay leaf.
7. Stir in 3 cups cooked shredded chicken, 1/2 cup frozen peas if using, and 2 tbsp chopped fresh parsley. Simmer 3 to 5 minutes until heated through, taste and season with salt and black pepper.
8. If you want the soup extra creamy blend 1 to 2 cups with an immersion blender or in a blender then return to pot, or mash a few cauliflower florets with a fork for a chunkier pot pie texture.
9. Serve hot with the almond flour biscuits on top or on the side so they soak up the soup, sprinkle extra parsley or Parmesan if you like.
10. Tip: warm the biscuits slightly before serving so they soften a bit when you drop them on the soup, and dont add too much xanthan at once it works fast and a little goes a long way.
Equipment Needed
1. Oven and a rimmed baking sheet with parchment paper
2. Large mixing bowl plus a smaller bowl for wet ingredients
3. Measuring cups and measuring spoons
4. Pastry cutter or fork and a whisk
5. Chef’s knife and cutting board
6. Large heavy pot or Dutch oven and a wooden spoon
7. Immersion blender or a regular blender (for extra creamy soup)
8. Spatula, slotted spoon and oven mitts
FAQ
Keto Chicken Pot Pie Soup Recipe Substitutions and Variations
- Heavy cream: use full fat canned coconut milk or coconut cream (unsweetened) for a dairy free option, it adds richness but a faint coconut taste; or swap with mascarpone, about 3/4 cup mascarpone plus 1/4 cup water to make 1 cup cream.
- Xanthan gum / almond flour thickener: swap xanthan with psyllium husk powder (use about 1/4 tsp), or guar gum (about 1/2 tsp); you can also blend some cooked cauliflower into the broth to naturally thicken it, just add slowly to avoid clumps.
- Almond flour for the biscuits: replace with coconut flour but use much less and add eggs — for 2 cups almond flour try ~2/3 cup coconut flour plus 2 extra eggs and 2-4 tbsp extra cream, since coconut soaks up liquid; or use blanched sunflower seed flour 1:1 (may sometimes tint slightly green in hot baked goods, it’s safe).
- Carrots / frozen peas (optional veggies): if you want lower carbs swap carrots/peas for extra cauliflower florets, diced zucchini (squeeze out excess water), or chopped green beans; edamame works if you want more protein but watch carbs.
Pro Tips
1) Xanthan trick: add it in tiny pinches while whisking, not all at once, otherwise you get weird clumps or a gluey puddle. If it gets too thick, thin with a splash of chicken broth or cream and whisk hard, that fixes it.
2) Biscuits stay light when the butter is cold and you barely mix. Cut the cold butter into the almond flour till bits are pea sized, fold in eggs and cream quickly, then chill 10 minutes if it feels sticky. Overwork them and they’ll be dense.
3) Cauliflower choice matters — use florets for texture and a few mashes for body, or use riced if you want a smoother, creamier base. Cook just until tender so it keeps some bite, don’t let it go to complete mush.
4) Use good shredded chicken — rotisserie or pan-seared leftovers add more flavor than plain boiled chicken. If the chicken is watery, pat it dry first so the soup doesn’t get diluted.
5) Storage and serving: biscuits soften fast in the soup, so either warm them and serve on the side or drop them on at the last second. Soup thickens in the fridge, thin with hot broth when reheating, and reheat gently so the cream doesn’t separate.
Keto Chicken Pot Pie Soup Recipe
I’m sharing a Low Carb Pot Pie Soup that combines tender chicken, hearty vegetables, and a flaky biscuit while keeping each serving to just 7 net carbs.
6
servings
860
kcal
Equipment: 1. Oven and a rimmed baking sheet with parchment paper
2. Large mixing bowl plus a smaller bowl for wet ingredients
3. Measuring cups and measuring spoons
4. Pastry cutter or fork and a whisk
5. Chef’s knife and cutting board
6. Large heavy pot or Dutch oven and a wooden spoon
7. Immersion blender or a regular blender (for extra creamy soup)
8. Spatula, slotted spoon and oven mitts
Ingredients
3 cups cooked shredded chicken (about 1.5 lb / 700 g)
4 tbsp unsalted butter
1 tbsp olive oil
1 medium yellow onion diced
2 stalks celery diced
1/2 cup carrots finely diced (optional)
3 cups cauliflower florets or 2 cups riced cauliflower
4 cloves garlic minced
4 cups low sodium chicken broth
1 cup heavy cream
4 oz cream cheese
1/2 tsp xanthan gum (or 1 tbsp almond flour)
1 tsp dried thyme or 1 tbsp fresh chopped
1 bay leaf
2 tbsp fresh parsley chopped
Salt and black pepper to taste
1/2 cup frozen peas (optional)
For the biscuits: 2 cups blanched almond flour
2 tsp baking powder
1/2 tsp salt
2 large eggs
1/4 cup heavy cream
4 tbsp unsalted butter cubed
1/3 cup grated Parmesan cheese (optional)
Directions
- Preheat oven to 375°F (190°C) and line a baking sheet with parchment paper.
- Make the biscuits: whisk together 2 cups blanched almond flour, 2 tsp baking powder, 1/2 tsp salt and 1/3 cup grated Parmesan if using. Cut in 4 tbsp cold cubed unsalted butter until mixture is crumbly, then stir in 2 large eggs and 1/4 cup heavy cream until just combined, dont overmix. If dough seems too sticky chill 10 minutes. Drop or shape into 8 to 10 biscuits on the sheet and bake 12 to 15 minutes until golden.
- While biscuits bake heat 4 tbsp unsalted butter and 1 tbsp olive oil in a large pot over medium heat. Add 1 medium diced yellow onion, 2 stalks diced celery and 1/2 cup finely diced carrots if using, cook about 5 to 7 minutes until softened.
- Add 4 cloves minced garlic and cook 30 seconds until fragrant, then stir in 3 cups cauliflower florets (or 2 cups riced cauliflower) and cook 2 to 3 minutes.
- Pour in 4 cups low sodium chicken broth, add 1 tsp dried thyme (or 1 tbsp fresh) and 1 bay leaf, bring to a simmer and cook until cauliflower is tender about 10 to 12 minutes.
- Reduce heat and stir in 4 oz cream cheese and 1 cup heavy cream until smooth. To thicken sprinkle 1/2 tsp xanthan gum while whisking to avoid clumps, or use 1 tbsp almond flour instead if you prefer. Remove bay leaf.
- Stir in 3 cups cooked shredded chicken, 1/2 cup frozen peas if using, and 2 tbsp chopped fresh parsley. Simmer 3 to 5 minutes until heated through, taste and season with salt and black pepper.
- If you want the soup extra creamy blend 1 to 2 cups with an immersion blender or in a blender then return to pot, or mash a few cauliflower florets with a fork for a chunkier pot pie texture.
- Serve hot with the almond flour biscuits on top or on the side so they soak up the soup, sprinkle extra parsley or Parmesan if you like.
- Tip: warm the biscuits slightly before serving so they soften a bit when you drop them on the soup, and dont add too much xanthan at once it works fast and a little goes a long way.
Notes
- Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.
Nutrition Facts
- Serving Size: 529g
- Total number of serves: 6
- Calories: 860kcal
- Fat: 75.4g
- Saturated Fat: 30g
- Trans Fat: 0.5g
- Polyunsaturated: 6.7g
- Monounsaturated: 20g
- Cholesterol: 249mg
- Sodium: 400mg
- Potassium: 793mg
- Carbohydrates: 16g
- Fiber: 5.8g
- Sugar: 2.5g
- Protein: 49g
- Vitamin A: 2500IU
- Vitamin C: 19mg
- Calcium: 133mg
- Iron: 2.7mg
