I created this Healthy Chicken Pot Pie that is paleo, Whole30 and dairy free, cooks in the Instant Pot, crockpot or on the stove, and relies on a clever pantry trick for thickening.
I never thought chicken pot pie could go this light and still be interesting. In this Stove Top, Crockpot, Or Instant Pot Chicken Pot Pie Soup I use bite sized chicken breasts and a head of cauliflower to give it body, and a splash of full fat canned coconut milk for that creamy note.
People around here call it Healthy Easy Chicken Pot Pie and sometimes Chicken Pot Pie Soup Non Dairy, which sounds weird but it’s true. I almost didn’t believe it either, until the first spoonful made me pause, then reach for more.
You’ll wanna know why.
Ingredients
- Chicken: Lean protein, builds muscle, keeps you full longer, absorbs flavors well.
- Cauliflower: Mild, low carb veggie, adds bulk and fiber, thickens soup when blended.
- Carrots: Sweet, colorful, great source of vitamin A and natural sweetness.
- Celery: Crunchy, low calorie, gives savory depth and a slight peppery note.
- Coconut milk: Creamy, full fat, gives richness without dairy, adds subtle sweetness.
- Arrowroot starch: Gluten free thickener, makes silky broth, use sparingly or it gums.
- Onion: Builds savory base, offers natural sweetness when caramelized, great aromatics.
- Garlic: Pungent, boosts flavor and health, a little goes a long way.
- Herbs: Thyme rosemary parsley lift the soup, fragrant, add earthy and bright notes.
Ingredient Quantities
- 1 1/2 to 2 pounds boneless skinless chicken breasts, cut into bite sized pieces
- 1 tablespoon olive oil or ghee
- 1 medium yellow onion, diced
- 3 cloves garlic, minced
- 3 medium carrots, peeled and diced
- 3 stalks celery, diced
- 1 medium head cauliflower, cut into small florets (about 4 cups)
- 4 cups low sodium chicken broth
- 1 cup full fat canned coconut milk
- 2 tablespoons arrowroot starch or tapioca starch
- 1 teaspoon dried thyme or 1 tablespoon fresh thyme leaves
- 1 teaspoon dried rosemary or 1 tablespoon fresh rosemary, chopped
- 1 bay leaf
- 1 teaspoon sea salt
- 1/2 teaspoon freshly ground black pepper
- 2 tablespoons fresh lemon juice (optional)
- 2 tablespoons chopped fresh parsley for garnish (optional)
How to Make this
1. Prep everything first: cut 1 1/2 to 2 lbs chicken into bite sized pieces, dice 1 medium yellow onion, mince 3 cloves garlic, peel and dice 3 carrots, dice 3 stalks celery, break a medium head cauliflower into small florets (about 4 cups); measure 4 cups low sodium chicken broth, 1 cup full fat canned coconut milk, 2 tbsp arrowroot or tapioca starch, 1 tsp dried thyme (or 1 tbsp fresh), 1 tsp dried rosemary (or 1 tbsp fresh chopped), 1 bay leaf, 1 tsp sea salt, 1/2 tsp black pepper, 2 tbsp lemon juice and 2 tbsp chopped parsley for garnish.
2. Heat 1 tbsp olive oil or ghee in a large pot or use the Instant Pot on Sauté. Add onion, garlic, carrots and celery and cook until they soften about 5 to 7 minutes; stir in the thyme, rosemary, sea salt and pepper. If you’re using the crockpot you can skip the saute but it gives better flavor if you don’t.
3. Add the chicken and cauliflower to the pot, stir 1 minute so pieces start to brown a tad. Pour in the 4 cups chicken broth and tuck in the bay leaf.
4. Choose your cooking method: Instant Pot: close lid, set to high pressure for 6 minutes then quick release; Stovetop: bring to a simmer, cover and cook 15 to 20 minutes until chicken is cooked and cauliflower tender; Crockpot: transfer everything to the slow cooker and cook on low 6 to 7 hours or high 3 to 4 hours.
5. While it’s cooking or right after, whisk the 2 tbsp arrowroot or tapioca starch into the 1 cup canned coconut milk until totally smooth to make a slurry. This prevents lumps.
6. Finish and thicken: remove the bay leaf, then stir in the coconut milk slurry. Instant Pot: use Sauté and simmer 2 to 3 minutes until slightly thickened. Stovetop: simmer 2 to 3 minutes. Crockpot: set to high and stir in slurry, cook 15 to 30 minutes until thickened. If you want it creamier mash a few cauliflower florets with a spoon or pulse briefly with an immersion blender.
7. Taste and adjust seasoning, add the 2 tbsp fresh lemon juice if using, and more salt or pepper if needed. Don’t skip the lemon, it brightens the whole thing.
8. Serve hot topped with chopped fresh parsley. Leftovers keep 3 to 4 days in the fridge and freeze well. Reheat gently on low so the coconut milk doesn’t separate.
Equipment Needed
1. Cutting board
2. Sharp chef’s knife
3. Vegetable peeler (for the carrots)
4. Measuring cups and measuring spoons
5. Large pot, or Instant Pot, or slow cooker
6. Wooden spoon or heatproof spatula
7. Small bowl and whisk (for the coconut milk + arrowroot slurry)
8. Ladle and serving bowls
9. Immersion blender or potato masher (optional, if you want it creamier)
FAQ
Stove Top, Crockpot, Or Instant Pot Chicken Pot Pie Soup Recipe Substitutions and Variations
- Chicken breasts: swap for boneless skinless chicken thighs (more forgiving and juicier), or use shredded rotisserie chicken to cut down on cook time
- Full fat canned coconut milk: use heavy cream or half and half for a richer dairy version, or try cashew cream for a non dairy alternative
- Arrowroot or tapioca starch: sub with cornstarch at the same amount (make a cold slurry first), or use all purpose flour — about 3 tablespoons, whisk in and simmer a few extra minutes to thicken
- Cauliflower florets: replace with diced Yukon gold potatoes for a classic pot pie vibe (cook longer until tender), or use frozen mixed peas and carrots for quicker prep and extra color
Pro Tips
1) Brown the chicken in batches so it actually gets some color and those sticky browned bits stay in the pot, they add a lot of flavor. Dont crowd the pan, and when you scrape up those bits, use a splash of broth to loosen them and you’ll taste the difference.
2) Make the starch slurry with cold coconut milk and whisk it until totally smooth before you add it. Add it at the end over low heat and simmer gently, not roaring boil, otherwise the coconut can break or go grainy. If it ever looks split, whisk a few tablespoons of warm broth into the slurry off the heat then stir it back in.
3) For extra depth roast or sauté some of the cauliflower until the edges caramelize and add it near the end, that little bit of browning tricks the soup into tasting richer. You can also mash a couple florets into the pot for creaminess without extra dairy.
4) Finish with acid and taste as you go. A little lemon at the end brightens everything, add it slowly so you dont overdo it. For leftovers cool quickly, store in shallow containers and reheat gently on low with a splash of broth if it’s gotten too thick.
Stove Top, Crockpot, Or Instant Pot Chicken Pot Pie Soup Recipe
I created this Healthy Chicken Pot Pie that is paleo, Whole30 and dairy free, cooks in the Instant Pot, crockpot or on the stove, and relies on a clever pantry trick for thickening.
6
servings
372
kcal
Equipment: 1. Cutting board
2. Sharp chef’s knife
3. Vegetable peeler (for the carrots)
4. Measuring cups and measuring spoons
5. Large pot, or Instant Pot, or slow cooker
6. Wooden spoon or heatproof spatula
7. Small bowl and whisk (for the coconut milk + arrowroot slurry)
8. Ladle and serving bowls
9. Immersion blender or potato masher (optional, if you want it creamier)
Ingredients
-
1 1/2 to 2 pounds boneless skinless chicken breasts, cut into bite sized pieces
-
1 tablespoon olive oil or ghee
-
1 medium yellow onion, diced
-
3 cloves garlic, minced
-
3 medium carrots, peeled and diced
-
3 stalks celery, diced
-
1 medium head cauliflower, cut into small florets (about 4 cups)
-
4 cups low sodium chicken broth
-
1 cup full fat canned coconut milk
-
2 tablespoons arrowroot starch or tapioca starch
-
1 teaspoon dried thyme or 1 tablespoon fresh thyme leaves
-
1 teaspoon dried rosemary or 1 tablespoon fresh rosemary, chopped
-
1 bay leaf
-
1 teaspoon sea salt
-
1/2 teaspoon freshly ground black pepper
-
2 tablespoons fresh lemon juice (optional)
-
2 tablespoons chopped fresh parsley for garnish (optional)
Directions
- Prep everything first: cut 1 1/2 to 2 lbs chicken into bite sized pieces, dice 1 medium yellow onion, mince 3 cloves garlic, peel and dice 3 carrots, dice 3 stalks celery, break a medium head cauliflower into small florets (about 4 cups); measure 4 cups low sodium chicken broth, 1 cup full fat canned coconut milk, 2 tbsp arrowroot or tapioca starch, 1 tsp dried thyme (or 1 tbsp fresh), 1 tsp dried rosemary (or 1 tbsp fresh chopped), 1 bay leaf, 1 tsp sea salt, 1/2 tsp black pepper, 2 tbsp lemon juice and 2 tbsp chopped parsley for garnish.
- Heat 1 tbsp olive oil or ghee in a large pot or use the Instant Pot on Sauté. Add onion, garlic, carrots and celery and cook until they soften about 5 to 7 minutes; stir in the thyme, rosemary, sea salt and pepper. If you’re using the crockpot you can skip the saute but it gives better flavor if you don’t.
- Add the chicken and cauliflower to the pot, stir 1 minute so pieces start to brown a tad. Pour in the 4 cups chicken broth and tuck in the bay leaf.
- Choose your cooking method: Instant Pot: close lid, set to high pressure for 6 minutes then quick release; Stovetop: bring to a simmer, cover and cook 15 to 20 minutes until chicken is cooked and cauliflower tender; Crockpot: transfer everything to the slow cooker and cook on low 6 to 7 hours or high 3 to 4 hours.
- While it’s cooking or right after, whisk the 2 tbsp arrowroot or tapioca starch into the 1 cup canned coconut milk until totally smooth to make a slurry. This prevents lumps.
- Finish and thicken: remove the bay leaf, then stir in the coconut milk slurry. Instant Pot: use Sauté and simmer 2 to 3 minutes until slightly thickened. Stovetop: simmer 2 to 3 minutes. Crockpot: set to high and stir in slurry, cook 15 to 30 minutes until thickened. If you want it creamier mash a few cauliflower florets with a spoon or pulse briefly with an immersion blender.
- Taste and adjust seasoning, add the 2 tbsp fresh lemon juice if using, and more salt or pepper if needed. Don’t skip the lemon, it brightens the whole thing.
- Serve hot topped with chopped fresh parsley. Leftovers keep 3 to 4 days in the fridge and freeze well. Reheat gently on low so the coconut milk doesn’t separate.
Notes
- Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.
Nutrition Facts
- Serving Size: 480g
- Total number of serves: 6
- Calories: 372kcal
- Fat: 15.1g
- Saturated Fat: 8.7g
- Trans Fat: 0g
- Polyunsaturated: 1.1g
- Monounsaturated: 4.3g
- Cholesterol: 112.5mg
- Sodium: 543mg
- Potassium: 809mg
- Carbohydrates: 12.8g
- Fiber: 2.9g
- Sugar: 4.3g
- Protein: 43.5g
- Vitamin A: 2545IU
- Vitamin C: 37.5mg
- Calcium: 48mg
- Iron: 2mg