This healthy chicken pot pie soup has ALL THE FLAVORS I hoped it would. The ones I remember tucked inside walls of pie crust as a kid. Creamy, garlicky, comforty… but with a few tricks, and since it’s not tucked inside a pie crust, you can have a HUGE bowl!
A Quick Look At The Recipe
- Recipe Name: Creamy Chicken Pot Pie Soup
- Serves: 6
- Calories: 307 cal
- Protein: 37.1g
- Fat: 6.6g
- Carbs: 22.7g
- Why You'll Love It: A total soul-warmer, kept light and guilt free so you can have a huge bowl! Kept crustless, you've got the option to add your own biscuit or crusty bread if you've got the room!
It originally came from my cookbook, ONE, and it was a big hit! If you’re new to counting macros or just want to eat more veggies, you can check out my cookbooks here. All of the recipes are loaded into MyFitnessPal, Lose It, and Macros First for you.
Serve it with buttery biscuits on the side, go a little lighter with a hunk of crusty bread, or keep it tight with a giant veggie-packed bowl and a salad. OPTIONS. It’s one of my favorite comfort food classics made lighter, right up there with my easy lasagna soup.
How Do You Make Chicken Pot Pie Soup Creamy Without Cream?
Unlike traditional chicken pot pie soup recipes, this one doesn’t use any heavy cream. A little butter and flour plus milk make the base, and 20 oz of steamed cauliflower blended with a little broth makes it thick and creamy. It’s the same cauliflower trick I use in my healthy lemon chicken soup. You won’t notice it’s there!
Can You Put a Crust on Chicken Pot Pie Soup?
If you DO want to bury this in pie crust, I support that with all my heart. Lay pie crust or biscuit dough on top and bake until the top is golden brown and cooked through. Puff pastry would be delicious too. The macros are for the soup alone.
We experimented with phyllo dough draped on top for a lightened-up crust. It was delicious and we still loved it! But sitting on the soup, it never got crispy, so I didn’t write it into the recipe. Crust should be crusty. If you try it, maybe drape it over the pan so it doesn’t touch the soup. Let me know what you find!
Can You Make Chicken Pot Pie Soup Dairy-Free?
YES, easily! Use dairy-free butter or oil in place of the butter, and cashew milk in place of the milk. You won’t notice.
Important Ingredients and Substitutions
- Rotisserie chicken breast: 4 cups (650g), shredded. You can buy the big packs from Costco. Just make sure to pick out the gross parts.
- Shallots: 1.5 cups, diced. They’re milder and sweeter than onion.
- Cauliflower: 20 oz, steamed and then blended with a little of your broth. This is what makes it creamy without heavy cream.
- Milk: 2 cups of fat-free cow’s milk or cashew milk.
- Broth: chicken or veggie stock both work. I use bone broth because I’m sold on the benefits for gut health, and it adds a decent amount of protein. If you use chicken broth instead, the protein might change by a few grams.
- Dry white cooking wine: I read once that you should only cook with wine you’d drink. Since I don’t drink wine, I decided that means I can use whatever I want! I buy the cheapest one I can find, or good old dry white cooking wine sold near the vinegar.
- Fresh thyme: 3 sprigs, leaves pulled off the stem. I LOVE it. If you don’t have fresh, throw in some dried.
- Frozen garlic cubes: I always use the frozen Dorot cubes. I find them at Stater Bros, Ralphs, Trader Joe’s, and Target.
Before You Start Cooking
- Use a big, deep pan. A heavy-bottomed pot or large, deep skillet works. I use a huge cast iron skillet that I LOVE for large one-dish family meals.
- Steam and blend the cauliflower first. Have it ready before you start the veggies, since it goes in at the end with the chicken and peas.
- Plan on about 40 minutes. That’s 20 minutes of prep and 20 minutes of cooking.
- Decide on your topping. If you’re baking a crust or biscuits on top, use an oven-safe pan and have your dough ready.
- Tracking macros? Search “Lillie Eats and Tells Creamy Chicken Pot Pie Soup” in MyFitnessPal and select as many grams as you like. Here’s how to create a recipe in MyFitnessPal if you change things up. And if you want the whole week planned, my macro-friendly meal plans send a new menu and grocery list every Thursday that adjusts to your household size, with the macros already done.
How to Make Healthy Chicken Pot Pie Soup
- Sauté the shallots. Melt the butter in your pot or skillet over medium-high heat and cook the shallots and thyme for a few minutes, until soft and fragrant.
- Add the veggies. Add the carrots, celery, and salt and sauté for 5 more minutes. Add the garlic and cook for another minute.
- Make the base. Sprinkle the veggies with 2 tablespoons of flour and stir until combined. Add the wine and let it cook for a minute, then add the milk, whisking gently until it thickens.
- Finish the soup. Add the broth, shredded chicken, frozen peas, and blended cauliflower and combine well. Finish with fresh cracked pepper and more salt to taste.
- Serve or bake. Serve it as soup, or cover it with pie crust or biscuit dough and bake until the top is brown and cooked through.
What to Serve with Chicken Pot Pie Soup
If you skip the crust on top, don’t forget crusty bread or a biscuit for dunking! For something green on the side, try my kale Caesar salad, simple arugula salad, Parmesan smashed broccoli, or roasted delicata squash.
How to Freeze Chicken Pot Pie Soup
Soup is a great way to eat veggie-packed food with lots of protein while keeping things light, and this one is on my list of macro-friendly freezer meals.
- Freeze just the soup, without biscuits, crust, or bread. Bake or warm those fresh when you’re ready to eat.
- Portion into containers and label with the date and grams (one serving is 413g).
- Thaw overnight in the fridge, then reheat on the stove over medium-low heat, stirring well.
- Add a splash of milk or broth as it warms to bring back that creamy texture.
- Keeps up to 3 months.
Here are some of my other favorite soups: Italian pasta soup, macro-friendly beef and kale soup, chicken minestrone soup, veggie chicken soup with butternut squash, Instant Pot chicken tortilla soup, and healthy white chicken chili.
Chicken Pot Pie Soup Calories and Macros
One 413g serving of this healthy chicken pot pie soup has 307 calories, 37.1g protein, 6.6g fat, and 22.7g carbs, with 6.7g fiber. That’s the soup alone, without crust, biscuits, or bread. The full nutrition is in the recipe card below.
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Creamy Chicken Pot Pie Soup
Ingredients
- 1 tbs butter
- 1.5 cups diced shallots 170 g
- 3 sprigs of thyme leaves pulled off the stem
- 3 cups 316 g carrots, chopped
- 2 cups 260 g celery, chopped
- 2 tsp salt
- 3 garlic cloves minced
- 2 tbs flour
- 30 g white dry cooking wine
- 2 cups milk fat free or cashew
- 2 cups broth I used bone
- 4 cups shredded rotisserie chicken breast 650 g
- 2 cups frozen peas 230 g
- 20 oz cauliflower steamed, then blended with a little of your broth
- salt and pepper to taste
Instructions
- In a heavy bottomed pot or large, deep skillet, sauté butter, shallots and thyme for a few minutes over medium-hight heat until soft and fragrant. (I used this huge cast iron skillet that I LOVE to use for large one-dish family meals.)
- Add carrots, celery, and salt and sauté for five more minutes. Then add garlic and cook for another minute.
- Sprinkle veggies with 2 tbs all purpose flour and stir until well combined. Add the wine and let it cook for just a minute, then add milk, whisking gently until it thickens.
- Add broth, shredded chicken, frozen peas, and blended steamed cauliflower and combine well. Finish with some fresh cracked pepper and any additional salt to taste.
- At this point you can serve it as a soup alongside a biscuit or piece of crusty bread. Or you can cover with a layer of pie crust or biscuit dough and bake until the top is brown and cooked through for a more traditional pot pie. The macros are calculated for the soup alone.
Notes
- We baked ours with phyllo dough layered on top and loved it. But it wouldn’t get crispy so I didn’t write the recipe to include it. Perhaps if you draped the pan without letting the phyllo actually lay in the soup? Let me know if you try! It would also be delicious with puff pastry. But this soup was to die for.
- Search My Fitness Pal for “Lillie Eats and Tells Creamy Chicken Pot Pie Soup” when you go to add it to your diary. You can select as many grams as you like!
Tried this recipe?
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This recipe is AMAZING. This soup is so creamy and comforting, but without the heavy carbs or fats of most creamy soups. It has quickly become one of my go-to soups!
Delicious easy recipe
One of my family’s favorites!
I didn’t expect to like this but I loved it and I’ll definitely make it again. I subbed almond milk which worked out fine. DELICIOUS!
Pleasantly surprised by this! Made it with the cashew milk and the pureed cauliflower adds the creamy yumminess! A perfect meal prep to have for the week and extra to freeze. This will definitely be on my rotation. Thank you for another fabulous recipe.
I loved it!
I just made this for dinner tonight and it was sooooo good! I loved all the veggies and it was pretty quick and easy to make once everything was chopped and steamed. Thanks for a great dinner idea! The whole family liked it and didn’t even know about the “secret” ingredient! Love getting more veggies in them.
This soup is so fantastic–loved pot pie growing up and this could not be better! it is filling, rich tasting and so full of chicken and veggies. it is perfect IMO!
Are the macros above for fat free milk or cashew? It would be a pretty big difference for macros so was hoping to find out! Thank you
This was really delicious and comforting! But not heavy like traditional chicken pot pie soups! I like how many veggies are in it!
I love this soup so much, I make it over and over!!
Made this last night and added a gluten-free pie crust on top and it was amazing! I didn’t have cashew milk so I used almond milk and it turned out just fine. Thx for the recipe Lillie!!
I had heard so much about this recipe from a group I’m in, so I finally decided to try it. It’s absolutely delicious and does taste like pot pie.
I did two things differently – 1. because of time and 2. because I didn’t have the ingredient. I added fresh riced cauliflower to pot (1/2 of amount) and used Marsala cooking wine instead of the white wine.
Would recommend and am definitely making again. Great low carb option and I’m in a low phase carb wise in my eating cycle right now. Total win! Thanks!!
So delicious. So filling. So flavorful. Lillie knocked it out of the park…again.
I don’t know how Lillie does it, but she makes all the flavors come alive I swear. This was one of the first dishes I tried in the cookbook and it’s so good… like I woke up this morning and thought I’d be craving her chocolate baked oats, but the first thing I wanted today was this soup lol. I’ve never been led astray by a Lillie recipe. I told my mom today that I swear she’s a food magician lol
Can you freeze any leftovers
Is cooking wine needed for this recipe? Or can it be done without.
I’m not sure why but the blended cauliflower gave the soup a “gritty” texture. I blended it to death! (And added extra broth) Is that how it’s supposed to be?
Going to make this for sure! I was wondering if you can also do this in the crockpot?
Think I could pull this off in the slow cooker and throw raw chicken breasts in? Any tips?
I love this recipe! It really does taste like chicken pot pie! I didn’t have a deep enough pan, so I put everything into the crockpot on low all day and it turned our perfect. Thanks Lillie!
Could you use frozen riced cauliflower in place of fresh?
Lillie, this is so great!
My grandma used to make us a meal like this when we were younger but it’s filled with a bunch of unhealthy add ins!
I am not someone who writes reviews but after making this tonight for me and my husband, I knew I had to review this!
This was such a great recipe! Even my picky husband (who saw me blending the cauliflower) loved! I was worried you were going to be able to taste the cauliflower but you can’t at all!
Such a comforting and cozy recipe that you can feel good about serving!
Thank you!!
Wow!! Thanks for sharing the useful information. Chicken is one of the most common kinds of poultry on the whole planet. Moreover, due to its easy availability and taste, people around the world love to eat chicken. To provide you with a better idea, here are all the chicken nutrition facts in thighs, wings, breasts, legs, and more. https://www.healthnwellness.in/nutrition/chicken-nutrition-facts-thighs-wings-breast-legs-more/
If you do nothing else make this soup now…as in RIGHT NOW. It’s a great way to sneak veggies in for the family, my 5 year old son who cringes at the sight of cauliflower and raw carrots devoured this and said he was going to be healthy and eat NO bread. The only adjustments i made were to add chicken stock (the kind you find in the spice aisle at Costco, because we love salt as it turns out 🙂 and removed the peas. This is going into meal rotation at my kids request, thank you Lilly!
We loved it! Perfect with a biscuit on the side!
So excited to make this! I can’t seem to find the entry on MFP?
Hey! I love this soup, just can’t find it in MFP so I just did a quick add. Does it show up on yours?
Thanks!
Hillory
Another big winner for my family of 5! I made some pasta on the side so we could mix it into the portions for the kids. Baked up some refrigerated biscuits and this was comfort food without any guilt! Next time, I will chop the veggies and possibly cook and puree the cauliflower in advance for even easier weeknight prep. Thanks for another excellent and easy recipe to add to our rotation!
This looks delish! I’m gonna make it this week!
I have been messing around trying to make a good soup like this and you’ve done it. Thank you!