Love white chicken chili but hate all of the carbs that come with it? Searching for your new favorite Keto Chicken Soup recipe? Try this Chicken Poblano Soup for all of the same flavors without all of the guilt.
Why This Poblano Chicken Soup Is So Very Good
- Gluten Free. Great for families with food allergies.
- Easy. Only 4 simple steps to make this delicious low carb soup.
- Low Carb. 9 net carbs per serving makes for a guilt-free comfort meal.
- Yummy. You'll love how rich the flavors are in this incredibly easy Instant Pot Recipe.
Do You Use Beans In Keto White Chicken Chili?
White chicken chili recipes have a lot of white beans in them and I wanted to keep it somewhat lower carb. The other thing I noticed is that they all used canned beans. I don't want to use canned beans, because I have an Instant Pot that makes great beans.
I get it. Beans are typically one of those foods that are a HARD no when you're living a low carb lifestyle. But I found one kind of bean that is low in net carbs and actually works with my macros.
What I had to do for this Keto White Chicken Chili recipe was find a way to cook beans and chicken together without leaving one raw and the other overcooked, and use something other than the beans to provide a creaminess to the soup.
So I used small white beans called Navy beans because once soaked, they cook within 10 minutes. But I also added riced/diced cauliflower to add creaminess. I finished it with cream cheese, to add a little good fat, but also a creamy finish to the soup.
The result is a robust Keto White Chicken Chili that's not spicy but is quite flavorful from all the vegetables and chicken. At about 8 gms net carbs per serving, and 23 gms of protein, it makes an easy low-carb meal.
How To Make Keto Chicken Soup
- Put everything except the cream cheese into your Instant Pot and cook at high pressure for 15 minutes. Allow it to release pressure naturally for ten minutes, and then release all remaining pressure.
- Remove chicken with tongs. Using an immersion blender, roughly purée the soup and vegetables.
- Turn your pot onto Sauté, and when the broth is hot and bubbling, put in the cream cheese chunks. Use a whisk to blend in the cream cheese if needed.
- Shred the chicken and put it back into the pot until heated through.
- Serve hot and enjoy!
Watch A Video On How To Make Chicken Poblano Soup
Tips And Tricks For Making Chicken Poblano Soup
- You can also purée the vegetables and chicken together to get a thicker, more robust soup (as I show you in the video).
- If you want to lower carb counts even more in the Poblano Chicken Soup, omit the beans, double the cauliflower, and cut back the water by about 1/2 cup. That will give you a soup with about 5 gms of net carbs but it will be less robust. Since it only saves you about 3 gms of carbs, I'm not sure the trade-off is worth it, but it depends on what else you're eating that day.
Do Poblano Peppers Need To Be Peeled?
Well, in most cases the answer is yes. However, thanks to the pressure cooking miracle that is the Instant Pot, there's no need to peel them for this Chicken Poblano Soup recipe.
Luckily the pressure cooking process takes the otherwise though outer skin and makes it pleasantly soft and perfectly edible.
Looking For More Low Carb Soup Recipes? Check These Out!
- Looking for a delicious and warming soup but trying to cut back on carbs? My Low Carb Cream of Mushroom Soup is just the soup for you!
- This Spicy Cauliflower Soup is delicious, low-carb and perfect for any day of the week. It may sound odd to you but I need you to try this!
- This low carb, gluten-free Broccoli Cheese Soup recipe is an effortlessly easy take on a deliciously classic and satisfying soup. I’ll show you a few shortcuts that will make this one of the easiest yet tastiest keto soups you’ve ever made.
- Pork Belly Cabbage Soup - A delightfully hearty and warming soup.
So the next time you get a craving for some white chicken chili, make this Chicken Poblano Soup instead and save yourself from carb overload! Make sure to share this recipe with your friends on Pinterest and Facebook so they can enjoy it as well!
Ingredients
- 1/2 cup (91 g) Dried Navy Beans, soaked for an hour in hot water
- 1 cup (160 g) Onion, diced
- 3 (3 ) poblano peppers, chopped
- 5 cloves (5 cloves) Garlic
- 1 cup (107 g) Cauliflower, diced
- 1.5 pounds (680.39 g) chicken breasts, large chunks
- 1/4 cup (4 g) Cilantro, chopped
- 1 teaspoon (1 teaspoon) Ground Coriander
- 1 teaspoon (1 teaspoon) Ground Cumin
- 1-2 teaspoons (1 teaspoons) Kosher Salt
- 2.5 cups (625 g) Water
For Finishing
- 2 ounces (56.7 g) Cream Cheese, cut into 1 inch chunks
Instructions
- Put everything except the cream cheese into your Instant Pot and cook at high pressure for 15 minutes. Allow it to release pressure naturally for ten minutes, and then release all remaining pressure.
- Remove chicken with tongs. Using an immersion blender, roughly purée the soup and vegetables.
- Turn your pot onto Sauté, and when the broth is hot and bubbling, put in the cream cheese chunks. Use a whisk to blend in the cream cheese if needed.
- Shred the chicken and put it back into the pot until heated through.
- Serve hot and enjoy!
Watch The Video
Tips And Tricks For Making Poblano Chicken Soup
- You can also purée the vegetables and chicken together to get a thicker, more robust soup (as I show you in the video).
- If you want to lower carb counts even more in the Poblano Chicken Soup, omit the beans, double the cauliflower, and cut back the water by about 1/2 cup. That will give you a soup with about 5 gms of net carbs but it will be less robust. Since it only saves you about 3 gms of carbs, I'm not sure the trade-off is worth it, but it depends on what else you're eating that day.
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Nutrition
Originally published on May 21, 2017
Don't forget to check out my other Keto cookbooks.
Keto Instant Pot, Keto Fat Bombs, Sweets, & Treats, and Easy keto in 30 minutes.
Terri
I made this tonight and will be making it again! I doubled the cream cheese and added about 1 cup of shredded cheddar and some red pepper flakes, to taste. I also had a jar of jalapeño slices, so I chopped some up and added some of the liquid from the jar to the soup. It doesn’t take much and added some nice flavor. My husband loved it!
Mmayer
Can you use something besides cauliflower? I’ve tried cauliflower many many different ways in recipes, and I just hate it:)
Sara
Is it easy to double this recipe? If so, how do I adjust cooking time?
Kristal
Made as directed, with the beans. Just perfect! Will absolutely make again!
Melissa
This recipe was AMAZING!!!!! I made a few very minor modifications. I sauteed the onions until caramalized then softened the garlic. I did not add the cilantro until the very end after it was done. I also used cannellini beans beucase I think they are creamier, and doubled the cauliflower. I added a squirt of lime to brighten it before serving and added a little more spice than called for. I then garnished with avocado and fresh jalapeno. My husband who HATES soup went back for seconds and my children who hate cauliflower declared the soup cramy and delicious not knowing it had cauliflower at all.
Steve Borcherdt
Urvashi, you hit it out of the park with THIS soup!!! I have a dear friend who likes spicy food but is allergic to tomatoes. This soup is perfect in the amount of heat with a ton of flavor. I increased the portion size, I can't imagine limiting myself to 300 grams. I divided this soup in four portions. I almost began this review in the middle of my meal, silly me. It's too good to put down. Thank you.
Sanja
Can I use canned navy beans?
CARLY
To make it extra Keto friendly, I doubled the cauliflower as suggested and I like to puree the chicken as well, as suggested, for a thicker consistency. Super simple, super flavorful. Crowd favorite!
Julie
I made this the other night and followed the recipe pretty closely. I didn't add any beans because I don't have them in the pantry. I also added more cream cheese as I like creamier soup. It received mixed reviews in my house. My children are non-keto, but eat what I make anyway, and they loved it. My husband and I (sort of clean keto) found it to be bland and in need of spice; he added red chile flakes, I added more salt. Nobody went for seconds and now I have a container full in my fridge. I might freeze it for a rainy day...or just toss it out. Probably won't make this again.
URVASHI PITRE
The extra cream cheese would make it creamier but also blander. You’d need to up the seasonings and spice considerably.