Low Carb Chicken Mushroom Soup

Low Carb Chicken Mushroom Soup

Healthy low carb chicken mushroom soup is the perfect comforting soup for the winter cold and flu season or anytime! High in protein and a tasty gluten-free, low carb twist on an old favorite.

This winter so far has been a tough one. It seems like everyone lately has a cold or the flu or some weird sickness that makes you want to hide out in a dark room in bed. In fact, I heard actually 5 schools were closed today in our city due to a recent norovirus outbreak.

That tells me it’s time to stay away from stores and crowds this weekend. I’ll throw the kids in the shower when they get home from school and get all the germs off of them. Then it’s time to set my Thieves essential oil diffusing and make some comforting soup. Especially so since the weekend’s forecasted for snow and freezing temps!

The power of comfort soup

What soup to make, you ask? Well, my low carb chicken mushroom soup is reminiscent of a traditional chicken noodle soup. However, if you ask me it’s even better!

Chicken, mushrooms, celery, cauliflower, bone broth, and cheese, this is packed with protein and good things. You can even make it dairy-free by leaving out the cheese and instead whisking in 3 beaten eggs!

This post contains affiliate links, which means I receive a small percentage if you make a purchase after clicking on my links. 

Low carb chicken mushroom soup is the ultimate healthy winter comfort food. A gluten-free and keto twist on a classic chicken soup recipe. Delicious! #chickensoup #lowcarbsoup

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I live on good soup, not on fine words.


French playwright

How to cook chicken thighs

Cooking chicken is pretty simple, right? Well, it can be! In order to get a perfectly cooked chicken thigh, there are a few points to keep in mind. This is how I like to cook chicken.

Traditional Method: How to cook chicken thighs in the oven

Baking chicken in the oven is my traditional go-to method. Usually, I don’t like to boil the chicken as I feel like I get a better flavor baking it.

First, spray/coat the baking pan with coconut, avocado, or olive oil. Second, spread the chicken thighs evenly around the pan and salt and pepper them well on both sides. You can even add garlic powder or paprika if you like. Then, either spray or spoon oil on the chicken and rub it on gently.

Bake the chicken in a 350-degree oven for about 25-35 minutes, depending on the size. Once the internal temperature reaches 165 degrees take them out of the oven and tent them with foil for 5-10 minutes to keep in the juices.

Eat them, use them on a salad or in a soup! Enjoy!

How to cook chicken thighs in the Instant Pot

The Instant Pot is my second favorite way to cook chicken, although I usually only do it this way when I’m in a big hurry. They do turn out flavorful and juicy!

To begin, season the chicken on a meat or cutting board on both sides. When I say season I mean salt, pepper, and optional garlic powder and paprika or whatever you prefer. 

Next, turn on the Instant Pot to high sauté, add a tablespoon of oil, and brown the chicken on all sides. Then take the chicken out and add a cup of water to the pot. Put an Instant Pot trivet in and place the chicken on top of it. 

Now, seal the lid and turn the pot to high-pressure cook for 10 minutes. Do a 10-minute natural pressure release and then push the button on top for a quick release of what’s remaining. The chicken should be ready!

Low carb chicken mushroom soup is healthy and satisfying on a cold winter day. Gluten-free and keto, this high-protein soup with cheese and cauliflower is sure to please! #lowcarbsoup #ketosoup

To make low carb chicken mushroom soup you’ll need : 

Healthy low carb chicken mushroom soup is the perfect wintry feel-good dinner recipe. #ketosoup #lowcarbsoup #chickensoup


Tips on how to make low carb chicken mushroom soup

How to make this lovely soup? Well, start by getting all your ingredients and utensils out and ready. First, melt butter or coconut oil in a large Dutch oven or stockpot. Second, add the mushrooms, celery, onion, and garlic and stir it around occasionally. Cook it for 4-5 minutes or until the mushrooms are cooked and the other vegetables are soft.

Once the veggies are ready, pour in the bone broth and water. You should have the cubed chicken from the directions above on how to cook perfect chicken thighs. However, as a super quick sub, you could chop up a rotisserie chicken from the grocery store.

So, add in the cooked chicken, cauliflower rice, and the bay leaf. Simmer it all for about 10 minutes and then whisk in the cheeses until melted and well-combined. Add salt and pepper to taste. Then, simmer it all for 10 more minutes, or more if time to get those flavors all fused together and glorious.

Last, stir it all well and serve in bowls topped with chopped parsley. Yum!

A bite of low carb chicken mushroom soup. #ketosoup #chickensoup

How to make a dairy-free low carb chicken mushroom soup

I’ve had some requests for dairy-free recipes lately so I thought I’d mention you can very easily make this a fabulous dairy-free soup!

There are only a couple of substitutions to make a healthy dairy-free low carb chicken mushroom soup.

  1. Use coconut or avocado oil instead of butter.
  2. Leave out the cheese and instead whisk together 3 eggs. I like to mix them with the cauliflower rice before adding it to the soup so the egg doesn’t curdle and clump as it cooks. So, stir the beaten eggs with the cauliflower then add it all to the soup. Bring it to a simmer, continuously whisking until the egg is cooked through.

Voílà! There you have it. Super-easy, right?


To feel safe and warm on a cold wet night, all you really need is soup.

Laurie Colwin

American writer

Do you love a good low carb soup?

So when the winds howl, and the snow is falling, what’s your favorite low carb soup? Low carb chicken mushroom soup is perfect for after you’ve had that awful winter virus and are in recovery mode. Also, it’s good for avoiding that unlucky virus!

We’ve been lucky enough to avoid major viruses this year, knock on wood. The kids have had normal colds, but they went away quickly. So here’s to yummy, comforting foods and keeping our families healthy! Who’s with me? Let’s keep those germs at bay!

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Healthy low carb chicken soup is the perfect keto recipe for a cold winter day. Gluten-free and filled with veggies, bone broth, and chicken, it's a twist on a classic! #chickensoup #lowcarbsoup

Tag me in your recipe pics on Instagram @explorermomma.

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Keto Cheddar Focaccia is perfect with a low carb soup!

Keto Cheddar Focaccia is the perfect low carb recipe alongside your favorite keto soup or salad. Soft and delicious with a hint of rosemary, it will quickly become a family favorite. #ketobread #lowcarbbread

Do you want more low carb soup recipes?

  1. Keto Taco Soup
  2. Creamy Keto Italian Sausage Soup
  3. Low Carb Green Chili Chicken Chowder
  4. Keto Jambalaya (can be made as a soup)

Printable Recipe

Low Carb Chicken Mushroom Soup

The ultimate healing comfort food, low carb chicken mushroom soup will become your go-to healthy dinner recipe. With bone broth, mushrooms, celery, chicken, and cheese, your stomach will smile.
Prep Time10 mins
Cook Time20 mins
Total Time30 mins
Course: Main Course
Cuisine: American, Low Carb
Keyword: cauliflower, chicken soup, gluten-free, keto soup, low carb soup, mushrooms
Servings: 8
Calories: 295kcal
Author: Explorer Momma


  • 2 tbsp butter (or coconut oil)
  • 8 oz mushrooms
  • 2 stalks chopped celery
  • 1 clove minced garlic
  • 1/4 cup chopped onion
  • 32 oz chicken bone broth
  • 2 cups water
  • 1 bay leaf
  • 1 lb chicken thighs, cooked and cubed
  • 2 cups Monterrey Jack cheese
  • 1/2 cup parmesan cheese
  • 12 oz cauliflower rice
  • chopped parsley
  • salt (to taste)
  • pepper (to taste)


  • Melt butter or coconut oil in a large Dutch oven or stockpot. Add the mushrooms, celery, onion, and garlic. Cook 4-5 minutes until mushrooms are cooked and other vegetables are soft.
  • Pour in the bone broth, water, and add in the cooked chicken, cauliflower rice, and bay leaf. Simmer for about 10 minutes then whisk in the cheeses until melted and well-combined. Add salt and pepper to taste.
  • Simmer for 10 more minutes (or more if time). Stir well and serve in bowls topped with chopped parsley.


Nutrition Facts

Servings 8.0
Amount Per Serving
Calories 295
Total Fat 19 g  
Saturated Fat 10 g  
Monounsaturated Fat 2 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 94 mg  
Sodium 551 mg  
Potassium 368 mg  
Total Carbohydrate 3 g  
Dietary Fiber 1 g  
Sugars 1 g  
Protein 29 g
*Nutrition Facts per MyFitnessPal.com. For most accurate facts, calculate your own with the exact ingredients you use in the recipe.

Nutrition Disclaimer

Please be aware I am not a medical specialist or nutritional professional. On this blog, I share recipes and what works for me. Please do not take anything on this blog as medical advice and always consult with your doctor before starting any diet or exercise program. I use MyFitnessPal.com to calculate nutrition facts as a courtesy to my readers, and I remove erythritol from the final carb count and net carb count because does not affect my own blood glucose levels.
This is as accurate as possible, but it’s best to independently calculate nutritional information on your own with the specific ingredients you use. I expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.

Cauliflower Mac And Cheese Bake

Cauliflower Mac And Cheese Bake

More creamy, cheesy goodness! Cauliflower mac and cheese. Be still my heart! This dish is so amazing and kid-friendly they won’t even miss the carbs!

This post contains affiliate links, which means I receive a small percentage if you make a purchase after clicking on my links.

Lately, I’ve been working extra hard to try to make kid-friendly recipes to make my kids LOVE eating real food and low carb. I originally started the keto diet because of the success I heard from friends about it and how it tamed their sugar addictions and made them feel so much better in general. I’m started, and I can’t see ever going back to the way I ate before. We all want to do what’s best for our kids and give them every opportunity. With food, that means I also have to make it taste REALLY good. ERGO, my low carb cauliflower mac and cheese bake.

Cauliflower mac and cheese bake, vertical piece

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Mac and cheese tradition

When I was growing up, one of my absolute favorite dinners was my grandmother’s mac and cheese recipe. In the first place, this recipe was actually a bake served like a casserole in squares, and so a bit different than the traditional homemade mac and cheese. Indeed, it was a fabulous blend of macaroni and cheesy goodness I thought I could eat every meal of the day. Of course, I probably thought that because my mother only allowed it on rare and special occasions! It was one of my most requested recipes at EVERY holiday. What you can’t have you always want more of, am I right?

Unfortunately, traditional macaroni and cheese, that uber kid-friendly food, is not even close to low carb. What could I do about that? First off, I immediately thought about subbing cauliflower in for the pasta, but some work had to be done to find the other correct balance of ingredients. To tell the truth, I’ve tried MANY versions of this, and I’m extremely pleased with the result of this low carb cauliflower mac and cheese bake.

Need more low carb recipes?

Creamy, hot, spicy, cheesy green chili chicken yum! Try out this awesome low carb Green Chili Chicken Chowder recipe!

Green chili chicken chowder for two

How to make cauliflower mac and cheese

When it comes to getting dinner on the table, I’m all about simple and easy. I’ve tried many recipes using cauliflower to replace high carb breads and pastas with different degrees of success with varying amounts of effort put forth. Therefore, when it came to this amazing version of cauliflower mac and cheese bake, I wanted to make it as easy and straightforward as possible.

Cauliflower mac and cheese bake, vertical overhead with stripes

Prep the cauliflower

Start by buying 2 bags of frozen cauliflower at 12 ounces each. Dump them out into a microwave bowl and defrost for several minutes, usually 4-5 depending on your microwave. Yes, you can use fresh cauliflower if you wish, but you’ll have to chop and steam it, and I tend to be a bit lazy on a weeknight! Actually, the frozen works just as well as the fresh so the choice is up to you.When they’re thawed out, chop them roughly. It may depend on your kids and their preferences how finely you chop them. Personally, I like to have a little bit bigger pieces for some different texture in the bake.

Next, place the cauliflower pieces in a tea towel. Some people think this is the incredibly difficult part, but it’s a necessary step and really not that hard. Roll the cauliflower up in the tea towel. Then take both ends and twist so the excess liquid drains out of the cauliflower. Keep twisting until very little liquid will come out, unroll the towel, and place the de-liquified cauliflower in a bowl. Set that aside for the moment.

How to make the cheese filling

In a large bowl, place the room temperature cream cheese, two eggs, finely chopped garlic, and combine it together with a hand mixer.

Tip: How to quickly warm eggs to room temperature

Four eggs in water next to a bowl of lemons

If you’re like me and forget to plan ahead and set out everything early to get to room temperature, I have the perfect tip for you! Get out a bowl or other container big enough to hold the number of eggs you need and fill it with warm water. Personally, I like to use a glass measuring cup for this job. Next, place the cold eggs in the warm water and leave them there ten minutes or so while you complete other tasks. Then when you need some room temperature eggs you can pull them out from the warm water, and you’ll be all set.

Back to the cheese filling

Now, add one-fourth of a cup of unsweetened almond milk and mix that in well. Next, add half a teaspoon salt and half a teaspoon of pepper (more or less per your taste!). Now we’re getting to my favorite part! I LOVE cheddar cheese, but you could also make this using any number of other cheeses to make it a bit more elegant. Personally though, I think this is just about perfect. Go ahead and mix in one of the two cups of shredded cheddar cheese (I like sharp) and the cauliflower. Hopefully, you removed most of the extra liquid out of the cauliflower because it’s not nearly as good if you have pools of cauliflower liquid pooling down in your pan.

Cauliflower mac and cheese bake, bite close-up

Then, if you haven’t already, grease an eight-inch by eight-inch glass baking dish with coconut oil or olive oil, whatever you have on hand. Next, take your mixture and spread it out in the baking dish evenly using a spatula. Voila! Pretty simple, right? Now all you have left to do is sprinkle the last cup of shredded cheddar cheese on the top.

Tip: Kids enjoy sprinkling the cheese all around so let them participate if they want. Did you know if a child actively participates in making a food they’re more likely to try it?

Main or side dish?

Now, pop it into the oven set at 350 degrees Fahrenheit for about thirty minutes, or until the edges start to brown. I like to let it cool at least 10-15 minutes so when it’s cut, the square keeps its shape a bit more. Serve with a side of steamed broccoli or a salad for a full meal or use it as a side dish with any number of grilled meats. For a bit more cheesy goodness, sprinkle on more cheddar cheese before it’s served.

I can tell you it’s a very popular side dish in the line-up at family holiday events!

Cauliflower recipes

This dish came out of a traditional, well-loved recipe in my family. I doubt my grandmother ever thought in her wildest dreams we’d substitute cauliflower for the pasta! However, cauliflower works so well in many recipes. 

For one, have you ever thought of trying a cauliflower bread recipe? I also love cauliflower pizza crust and cauliflower rice with bourbon chicken. There are so many possibilities! 

Enjoy this keto cauliflower mac and cheese bake. Can you believe my children even love it? Yes, cauliflower! Just give it a try. You won’t regret it.

Cauliflower mac & cheese bake

Cauliflower mac and cheese bake printable recipe:

Cauliflower Mac And Cheese Bake

The ultimate low carb mac and cheese bake. Cheesy, gooey, good!
Prep Time15 mins
Cook Time30 mins
Total Time45 mins
Course: Main Course, Side Dish
Cuisine: American, Gluten-Free, Keto, Ketogenic, Low Carb
Keyword: Cauliflower mac and cheese, keto, low carb
Servings: 6
Calories: 352kcal
Author: Lauren Gonikishvili


  • 24 oz cauliflower frozen
  • 8 oz cream cheese room temperature
  • 2 eggs room temperature
  • 1/4 cup almond milk unsweetened
  • 3 cloves garlic finely chopped
  • 2 cups cheddar cheese shredded
  • 1/2 tsp salt
  • 1/2 tsp pepper


  • Grease an 8" by 8" glass baking dish with coconut or olive oil.
  • Thaw the cauliflower and roughly chop.
  • Place the chopped cauliflower in a tea towel. Roll it up in the tea towel and twist to remove all excess liquid. Set aside.
  • In a medium-sized bowl, place the room temperature cream cheese, two eggs, and chopped garlic. Blend together using a hand mixer.
  • Once combined add in the 1/4 cup of almond milk and mix it in also.
  • Add the salt and pepper (more or less per your preference).
  • Mix in 1 cup of the shredded cheddar cheese.
  • Dump the mixture in the baking dish and spread it out evenly.
  • Top with the remaining cup of shredded cheddar cheese.
  • Bake at 350 degrees F for 30 minutes or until the edges start to brown.
  • Optional: Serve with extra shredded cheese on the top of each serving.


Nutrition Facts:

Servings 6.0
Amount Per Serving
calories 352
% Daily Value *
Total Fat 29 g 44 %
Saturated Fat 17 g 85 %
Monounsaturated Fat 4 g
Polyunsaturated Fat 1 g
Trans Fat 1 g
Cholesterol 154 mg 51 %
Sodium 664 mg 28 %
Potassium 222 mg 6 %
Total Carbohydrate 5 g 2 %
Dietary Fiber 1 g 5 %
Sugars 3 g  
Protein 16 g 33 %
Vitamin A 19 %
Vitamin C 39 %
Calcium 37 %
Iron 4 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.


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