I created a Healthy Chicken Pot Pie soup that is paleo, Whole30, and non-dairy, using mashed cauliflower and fresh thyme to recreate pot pie elements in the Instant Pot, crockpot or on the stovetop.

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I never thought a soup could feel so indulgent without feeling heavy, but this Healthy Chicken Pot Pie completely fooled me. I like that it can be made on the stove, in the crockpot or in the Instant Pot, so you can pretty much choose your level of effort.

There is tender cooked shredded chicken and bite sized cauliflower florets giving it that familiar pot pie texture, yet it tastes like something you only find at a weekend market. I kept waiting for the one catch and it never came, which makes me want to make it again next week.

Ingredients

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Olive oil or ghee: healthy fat, carries flavor, gives it a silky mouthfeel.
Yellow onion: adds sweet savory depth when cooked and a good source of fiber.
Garlic: bold aroma, boosts savoriness and has immune friendly compounds.
Carrots: natural sweetness, vitamin A, fiber and gentle texture contrast.
Cauliflower: low carb bulk, becomes creamy when cooked, adds vitamin C and fiber.
Cooked shredded chicken: lean protein, makes it hearty without extra carbs.
Coconut milk: rich creaminess, it’s slightly sweet and adds body and healthy fats.
Arrowroot or tapioca starch: gluten free thickeners, glossy finish, gentle on flavor.

Ingredient Quantities

2 tablespoons olive oil or ghee

1 medium yellow onion, diced

3 cloves garlic minced

3 medium carrots peeled and diced

2 celery stalks diced

2 cups cauliflower florets chopped small

3 cups cooked shredded chicken (about 1 to 1 1/2 pounds)

4 cups low sodium chicken broth

1 cup canned full fat coconut milk

2 tablespoons arrowroot starch or tapioca starch

1 teaspoon dried thyme or 1 tablespoon fresh thyme chopped

1 bay leaf

1 teaspoon kosher salt or more to taste

1/2 teaspoon black pepper

2 tablespoons fresh parsley chopped

1 tablespoon fresh lemon juice optional

How to Make this

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1. Prep everything: dice the onion, mince the garlic, peel and dice the carrots, chop the celery and cauliflower small, shred the chicken, chop parsley and measure out thyme, bay leaf, salt and pepper. Do the slurry now by whisking the arrowroot/tapioca into the full fat coconut milk until smooth so it wont clump later.

2. Heat 2 tablespoons olive oil or ghee in a large pot for stove top or in the Instant Pot on Sauté. If you’re doing the crockpot, heat the oil in a skillet instead so you can brown things first then dump them in the slow cooker.

3. Add the diced onion and cook until translucent, about 3 to 4 minutes, then stir in the garlic, carrots, celery and cauliflower and cook another 4 to 5 minutes until they start to soften. Sprinkle in the thyme, bay leaf, 1 teaspoon kosher salt and 1/2 teaspoon black pepper while they cook.

4. Add 4 cups low sodium chicken broth and the 3 cups cooked shredded chicken. Scrape any browned bits off the bottom so you don’t get a burn notice if using the Instant Pot.

5. Cook based on method: Stove top cover and simmer gently 15 to 20 minutes until veggies are tender. Instant Pot seal and cook on high pressure 5 minutes then quick release. Crockpot transfer everything to the slow cooker and cook low 3 to 4 hours or high
1.5 to 2 hours.

6. After the main cook, remove the bay leaf. Turn sauce to a simmer and slowly stir in the coconut milk + arrowroot slurry; it should thicken in 1 to 3 minutes. If using the Instant Pot, use Sauté mode to thicken after pressure release; for the crockpot you can switch to high and stir every few minutes until it thickens.

7. Taste and adjust salt and pepper, add the 2 tablespoons chopped fresh parsley and the optional 1 tablespoon fresh lemon juice to brighten the flavors. If soup is too thick thin with a splash of broth, if too thin mix another teaspoon of arrowroot with cold water and whisk in while simmering to thicken.

8. Serve hot in bowls. Tip: for an even creamier body, smash a few cauliflower pieces against the side of the pot with a spoon and stir back in. Leftovers keep in the fridge 3 to 4 days and freeze well for up to 3 months.

9. Quick hacks: use leftover rotisserie chicken to save time, swap ghee for olive oil if you want, and always mix starch into a cold liquid first so no lumps form.

Equipment Needed

1. Large heavy bottomed pot or Dutch oven, or your Instant Pot if you want pressure cooking
2. Slow cooker or crockpot, only if you choose that method
3. Large skillet for browning (use if you’re doing the crockpot route)
4. Cutting board
5. Chef’s knife
6. Vegetable peeler for the carrots
7. Measuring cups and measuring spoons
8. Mixing bowl and whisk, to blend the arrowroot or tapioca into the full fat coconut milk so it wont clump
9. Wooden spoon or silicone spatula for stirring and smashing cauliflower
10. Ladle plus two forks or tongs to shred the chicken and serve

FAQ

Q: Can I use frozen veggies instead of fresh? A: Yep. Frozen works fine, just add them a little later so they don't get mushy. Stove top add frozen cauliflower and carrots after the broth comes to a simmer and cook 8 to 12 minutes. Crockpot add them in the last hour. Instant Pot you can throw them in with everything, they cook fast under pressure.

Q: How do I thicken the soup with arrowroot or tapioca so it isn't gritty? A: Make a smooth slurry first by whisking the starch into the coconut milk or a few tablespoons of cold water, then stir that into the hot soup at the end and simmer 2 to 3 minutes until it thickens. Don't dump the powder straight in or it'll clump, and avoid boiling it for ages or it can thin out again.

Q: What are the quick stove top, Instant Pot, and crockpot timings? A: Stove top: sauté onion, garlic, carrots, celery 5 to 7 minutes, add broth and cauliflower, simmer 12 to 15 minutes, stir in chicken, coconut milk and slurry, heat 2 to 4 minutes. Instant Pot: sauté 4 minutes, add broth/thyme/bay, high pressure 3 minutes, quick release, stir in chicken/coconut milk/slurry. Crockpot: combine everything except coconut milk and slurry, low 3 to 4 hours or high 1.5 to 2 hours, then add coconut milk and slurry last 20 to 30 minutes.

Q: Can I swap the coconut milk or arrowroot? A: Yes. Coconut milk gives richness and stays dairy free. If you want dairy swap for heavy cream or half and half but flavor changes. Arrowroot and tapioca are interchangeable 1 for 1; cornstarch also works but arrowroot gives a glossier finish. All these are gluten free.

Q: How should I store, reheat, or freeze leftovers? A: Fridge 3 to 4 days in an airtight container. Freeze up to 3 months but for best texture freeze without coconut milk, then add fresh coconut milk when reheating. Thaw overnight, reheat gently on low and whisk to recombine, add a splash of broth if too thick and finish with parsley and lemon if using.

Q: Can I use rotisserie chicken or leftover chicken? A: Definitely. About 3 cups shredded cooked chicken, roughly 1 to 1 1/2 pounds, is perfect. Add it at the end so it just warms through, don't overcook it or it'll dry out.

Stove Top, Crockpot, Or Instant Pot Chicken Pot Pie Soup Recipe Substitutions and Variations

Olive oil or ghee — swap for unsalted butter (same amount) for richer flavor, or avocado oil (same amount) if you want a neutral high-heat oil, or coconut oil (same amount) if you dont mind a faint coconut note. If you use butter keep the heat a little lower so it wont brown too fast.
Cauliflower florets — use 2 cups diced potato (Yukon Gold or russet) for a more classic pot-pie feel, or 2 cups diced parsnip or butternut squash for a sweeter, earthier profile, or 1 1/2 cups frozen peas plus 1 cup frozen corn for a quicker, no-prep veg mix. Dice potatoes small so they cook through in the Instant Pot or on the stove.
Full fat coconut milk — substitute 1 cup heavy cream or 1 cup half-and-half for a dairy version, or 1 cup canned evaporated milk for similar creaminess, or 1 cup plain full-fat Greek yogurt thinned with 2–3 tablespoons water (stir in off the heat to avoid curdling). If you need to stay dairy-free try unsweetened oat or soy milk and add an extra tablespoon of starch to thicken.
Arrowroot or tapioca starch — use cornstarch 1:1 (so 2 tablespoons) mixed as a cold slurry and added near the end, or potato starch 1:1, or swap to all-purpose flour by making a roux with 4 tablespoons flour cooked in the fat then slowly whisking in the broth (flour is less powerful so you need more and you must cook it).

Pro Tips

– Whisk the arrowroot into the cold coconut milk until perfectly smooth before it hits the pot, then add it slowly while stirring over a gentle simmer so you dont get lumps or a gloopy mess.

– Brown the veggies and any chicken bits first for real flavor, even if you are in a hurry, it makes the soup taste way deeper; if using the slow cooker do the browning in a skillet first.

– For a creamier body smash a few cauliflower pieces into the side of the pot with your spoon, but dont overdo it or the whole soup will turn puree-y, and if you use frozen cauliflower thaw and pat dry so it doesnt water down the broth.

– Hold off on most of the salt and add it at the end after the soup has thickened, and finish with the lemon juice last to brighten the flavors without killing the coconut richness.

– Cool leftovers fast in shallow containers and reheat gently with a splash of broth, then if it’s thinned in the freezer use a fresh teaspoon of arrowroot mixed in cold water to re-thicken while you warm it up.