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Low Carb Cauliflower, Leek, and Chicken Soup – Creamy and Easy

Cauliflower, leek, and chicken soup is a hearty and comforting low carb meal. Simple, affordable, and versatile, this cozy low carb cauliflower soup is great for meal prep and freezes well. Based on the classic potato leek soup, this recipe is creamy, thick and full of flavour. The perfect low carb soup to warm you on a cold fall day.

Low carb cauliflower soup in a white bowl garnished with cheddar cheese and thyme.

Just 7g net carbs and a whopping 20g of protein per cup of this low carb high protein soup. 




Why You Love This Low Carb Soup

  • A perfect low carb version of potato leek soup.
  • Hearty, rich, and ultra comforting, this soup is perfect for staying cozy during the cold season. 
  • Easy and quick to make, this soup is a one pot meal ready in under an hour. 
  • A healthy version of potato leek soup, this recipe has under 10g net carbs, and packed with protein and essential electrolytes. 
  • This low carb soup is freezer friendly, perfect for stress free low carb meals.

Low Carb Cauliflower Leek Soup Ingredients

This easy keto soup uses almost the same ingredients as traditional potato leek soup except the potato is switched out for lower carb cauliflower. The addition of chicken adds flavour and beneficial protein. 

Low carb Cauliflower leek soup ingredients

  • Butter
  • Leeks
  • Cauliflower
  • Chicken stock
  • Fresh thyme
  • Fresh sage
  • Bay leaf
  • Ground sage
  • Heavy cream
  • Chicken
  • Fresh dill

Optional toppings – green onions, cheddar, cheese, crumbled bacon

Soup Variations to Try

  • Add cooked bacon or crumbled sausage instead of chicken for a meaty twist. 
  • Add fresh rosemary, oregano, or other herbs for added flavour. 
  • Use vegetable stock and omit the chicken for a vegetarian low carb soup. 

How to Properly Clean Leeks

Leeks have many layers of tightly packed leaves that have a tendency to trap sand, dirt, and other debris you don’t want in you food. 

In order to properly clean leeks and dislodge any unwanted debris, it’s important to clean them properly. 

  1. Rinse the leeks under running water making sure to get in between the leaves as best you can to dislodge any dirt. 
  2. Use a sharp knife to remove a portion of the green leaves (they are stronger in flavour but tougher, you can remove as much as you want) as well as the root of the leek. 
  3. Slice the leek in half lengthwise and rinse under running water again until you see no visible dirt or sand. 
  4. Chop the leeks crosswise into small pieces and place in a bowl with cold water. Agitate with your hands to remove any sand or dirt left on the leeks.
  5. Use a slotted spoon to scoop out the clean leeks and place them in a clean bowl until ready to use. 
How to clean leeks - Leeks sliced in half lengthwise to clean out the dirt.
Leeks sliced in half lengthwise for cleaning.
How to clean leeks - Leeks sliced into small chinks in a cold water bath to dislodge any dirt.
Chopped leeks soaking in water to dislodge dirt.

Make Ahead, Meal Prep, and Freezing Tips

This comforting cauliflower soup is a perfect low carb meal prep recipe. Easy to scale and make ahead of time, this soup is a healthy low carb option for packed lunches.

To make ahead – allow the cooked soup to cool completely and store in the fridge in an airtight container for 3-4 days. 

To store leftovers – keep the soup sealed in an airtight container in the fridge for up to 4 days.

To reheat – bring the soup to a gentle simmer on the stove until warmed through or heat in the microwave until hot. If the soup is too thick add a splash of cream to the warmed soup and add your desired toppings. 

Freezing instructions – this low carb soup is freezer friendly, perfect as a last minute meal. Allow the soup to cool completely and place in a sealed container. Freeze for up to 3 months and thaw overnight in the fridge or quickly in the microwave.

A spoonful of low carb cauliflower leek soup.

Recipe Card

Low Carb Cauliflower, Leek, and Chicken Soup (Creamy and Easy)

Prep Time 15 minutes
Cook Time 40 minutes
Servings 8 servings
Calories 301 kcal
Net Carbs 6.8 g
Rate this Recipe
Creamy and thick, this low carb cauliflower, leek, and chicken soup is easy to make and a perfect meal to warm you up on cold days. Based on traditional potato leek soup, this low carb high protein soup is ready in under an hour and uses only one pot! A classic low carb comfort food that is freezer friendly and great for meal prep.

IMPORTANT – There are often Frequently Asked Questions within the blog post that you may find helpful. Simply scroll back up to read them!




  • 1 pound chicken boneless thigh or breast, cubed
  • 4 tablespoons butter divided
  • 1 large cauliflower chopped
  • 2 large leeks cleaned and chopped
  • 1 cup heavy cream
  • 1 teaspoon salt
  • 6 cups chicken stock
  • 2 whole sage leaves fresh
  • 1 whole bay leaf dried
  • 1 sprig thyme fresh
  • ½ teaspoon sage ground
  • ½ teaspoon black pepper
  • 2 tablespoons fresh dill chopped

Toppings (optional)

  • cheddar cheese shredded
  • green onion sliced
  • crumbled bacon
  • fresh thyme chopped


  • Clean and prep the leeks. Remove some of the upper green portion of the leeks and remove the root. Slice the leeks in half lengthwise. Rinse under running water to dislodge any dirt. Cut the leeks crosswise into small pieces and place in a large bowl with cold water, agitate with your hands to remove any remaining dirt. Remove leeks with a slotted spoon. (Jump to post above for more information)
    2 large leeks
  • Cook the chicken. Add 1 tablespoon of butter to a large soup pot or Dutch oven over medium heat. Once hot add the cubed chicken and season with salt. Cook for 5-8 minutes until browned and cooked through. Remove the cooked chicken from the pot and set aside.
    1 pound chicken, 4 tablespoons butter
  • Cook the leeks and cauliflower. Add remaining butter to the pot over medium heat and once melted add the cleaned leeks. Cook for around 5 minutes until the leeks have softened. Add the chopped cauliflower and salt liberally. Cook for 8-10 minutes until the cauliflower is fork tender.
    4 tablespoons butter, 1 large cauliflower, 2 large leeks, 1 teaspoon salt
  • Puree leeks and cauliflower. Add the heavy cream to the pot. Use an immersion blender to puree the cooked cauliflower and leeks in the pot. Puree until the mixture is smooth, or leave it slightly chunky if you prefer.
    1 cup heavy cream
  • Add aromatics and broth. Add whole bay leaves, fresh sage, thyme sprigs, ground sage, black pepper, and chicken broth. Bring to a gentle simmer for 8-10 minutes until the broth thickens. Season to taste with salt and pepper.
    6 cups chicken stock, 2 whole sage leaves, 1 whole bay leaf, 1 sprig thyme, ½ teaspoon sage, ½ teaspoon black pepper
  • Add chicken and dill. Finish the soup by re-adding the cooked chicken, and chopped fresh dill. Simmer for an additional 3-5 minutes and serve hot with optional garnish of cheddar cheese, crumbled bacon, chopped thyme, and sliced green onions.
    2 tablespoons fresh dill, cheddar cheese, green onion, fresh thyme


  • Nutritional values are for soup made with chicken thighs and without toppings. 
  • Either store bought or homemade chicken stock can be used in this recipe.
  • Adjust the amount of stock used for a thicker or thinner soup.
  • You can make the soup chunkier by adjusting how much you puree the cauliflower and leeks. For a complete smooth soup use a food processor instead of  an immersion blender.
  • Use boneless skinless chicken or a precooked chopped rotisserie chicken for this recipe. 


Serving: 1- cupCalories: 301kcalCarbohydrates: 10gProtein: 20gFat: 21gSaturated Fat: 12gSodium: 1093mgPotassium: 549mgFiber: 3gSugar: 5gVitamin A: 1063IUVitamin C: 54mgCalcium: 73mgIron: 2mgSugar Alcohols: 0.2gNet Carbs: 6.8g

Nutritional information is calculated using the recipe calculator and verified database available from Cronometer. Although every reasonable effort is made to provide accurate information this estimate is provided as courteously and convenience only. To obtain the most accurate representation of the nutritional information in any given recipe, you should calculate the nutritional information with the actual ingredients used in your recipe.

Try the free recipe calculator at Cronometer
Did you give this a try?Mention @yummyforadam or use #yummyforadam on instagram!
Looking for a different low carb recipe?Something you don't see here or looking for a low carb version of your favourite recipe? Let me know so I can get working on it! Contact me directly or leave a comment!
Keywords: comfort food, fall recipes, keto soup recipe, low carb high protein, Low carb soup




A bowlful of low carb cauliflower leek and chicken soup on a blue napkin.


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