This roasted cauliflower chicken soup is the perfect recipe for the creamy chicken soup lovers that need a lower fat, dairy free option. It’s packed with flavor from roasted vegetables and uses pulled rotisserie chicken, making this a high protein recipe that’s super easy to make.
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How to Make Roasted Cauliflower Chicken Soup
I made this soup entirely in my Instant Pot Duo Crisp. The Ninja Foodi would work all the same. If you don’t have an all-in-one appliance, a standalone air fryer will get the job done as well. And finally, I’ve included notes in the recipe card about making this soup using an oven and stovetop.
You’ll find more tips for cooking, modifying, and serving in the post below.
Roasting Cauliflower, Carrots, Onion, and Garlic
You’re looking for some browning on the cauliflower and for the carrots and onion to be fork tender. Shake the air fryer basket or stir the veggies around if you’re getting too much color in spots.
Since every air fryer is different, you may need to slightly adjust the cook time.
The Roasted Cauliflower Soup Base
Part of the magic of this cauliflower chicken soup is a kick of turmeric and ginger from the Kettle & Fire bone broth. Kettle & Fire is a company out of Austin, Texas making great slow simmered broth from free range chickens and grass fed beef.
As an added bonus for macro counters, this bone broth adds an extra 20g of protein! And if you’d like an even bigger protein and flavor boost, you can replace the two cups of water the recipe calls for with an extra carton of bone broth.
If you’d rather skip the bone broth, you can use another chicken broth and season your soup with fresh or dried turmeric and ginger.
If you have an immersion blender, that’ll make life easy here. But if not, you can transfer some of the broth and roasted cauliflower, onion, and garlic to a food processor and blend until smooth. Then transfer back to the pot and bring to a boil with the coconut milk, water, and any remaining broth before reducing to a simmer.
Be sure to leave the roasted carrots out of the blending process. They’re great for texture in the finished soup!
Add Rotisserie Chicken, Frozen Peas, and the Roasted Carrots
Speaking of roasted carrots, finishing your cauliflower chicken soup is as easy as adding rotisserie chicken or cooked chicken, frozen peas, and the roasted carrots. Let everything hang out in the soup until the peas come up to temperature, and you’re ready to rock. Salt and pepper to taste before serving.
To save time, most stores sell pre-shredded rotisserie chicken these days. If your store doesn’t have this, you can buy a whole one and pull the chicken by hand, leaving the skin out of the soup. Or you could always go with a homemade rotisserie chicken or another cooked and pulled chicken recipe.
If you’re in our neck of the woods and have access to an HEB, they make a rosemary sourdough bread in the bakery that you can grill and serve with this soup. It’s divine. But any grilled bread or crackers would be great with this soup.
More Kinda Healthy Soup and Chili Recipes
I’m publishing this recipe in the heat of soup season. Excitement is in the air and I have soup on the brain. If you’re feeling the same way, I think you’ll dig these recipes:
- High Protein Creamy Taco Soup
- Air Fryer Roasted Butternut Squash Soup
- Tex-Mex White Bean Ground Chicken Soup
- Buffalo Ground Chicken Chili
- Pressure Cooker Mexican Chicken Soup
- 30-Minute Cheeseburger Soup
- Instant Pot Turkey Chili
Did I miss anything? Leave any recipe questions you have in the comments and be sure to come back and let me know how your cauliflower chicken soup turns out in a recipe review!
- 1 head Cauliflower, cut into florets (18 oz total)
- 12 oz Peeled Carrots, diced
- 1 medium Sweet Onion, roughly chopped
- 8 cloves Garlic, peeled
- 1 teaspoon Black Pepper
- 1 teaspoon Dried Rosemary
- 2 tablespoons Olive Oil
- 2 cups Kettle & Fire Turmeric Ginger Chicken Broth*
- 2 cups Water
- 15 oz Can Lite Coconut Milk**
- 16 oz Pulled Rotisserie Chicken (no skin)
- 1 cup (135g) Frozen Peas
- 2-3 teaspoons Kosher Salt, to taste
- Toss the cauliflower florets, carrots, onion, garlic cloves, black pepper, dried rosemary, and olive oil together until everything is evenly coated.
- Add to an air fryer basket or sheet pan. Air fry at 400ºF for 35-40 minutes, shaking every 10-15 minutes, until the carrots and onion are tender and the cauliflower is slightly brown around the edges. Or bake on a sheet pan at 400ºF for 50-60 minutes.
- Transfer the carrots to a bowl, placing the remaining cauliflower, onion, and garlic in the Instant Pot set to sauté or in a soup pot over medium-high heat. It's okay if a few carrots go in.
- Add the broth, water, and milk. Use an immersion blender to blend until smooth. (You can also use a blender or food processor.)
- Once smooth, bring the pot to a boil before reducing to a simmer.
- Add the chicken, peas, and carrots. Stir everything together and once the peas have come up to temperature after 5-10 minutes, salt and pepper to taste.
*If you don't have turmeric ginger broth, you can add ground turmeric and ginger to chicken broth. You can also substitute the water for additional chicken broth. And if you'd like to try K&F, you can save 20% on their products with my affiliate code mason_woodruff at checkout.
**You can use heavy cream or milk instead of coconut milk.
Each serving has 3 WW SmartPoints (blue).
Nutrition Information:Yield: 7 Serving Size: 1 1/2 cup (about 12 oz)
Amount Per Serving: Calories: 255Total Fat: 10gCarbohydrates: 19gProtein: 24g