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Chicken, Avocado and Cauliflower Soup – A Creamy and Low Carb Weight Loss Recipe

Last Updated on January 5, 2025 by Arif Chowdhury

Imagine a steaming bowl of soup that not only warms your soul but also nourishes your body. Enter the Chicken, Avocado, and Cauliflower Soup—a creamy, low-carb delight that’s perfect for anyone wanting to indulge without the guilt.

This comforting soup combines tender chicken, blended cauliflower, and creamy avocado, creating a rich and satisfying meal that’s ideal for weight loss.

Whether it’s a chilly evening or a cozy lunch, this soup will become a staple in your healthy eating repertoire.

Why Choose Chicken, Avocado and Cauliflower Soup?

Nutritional Benefits

This soup is not just delicious; it’s packed with nutrients that support your weight loss journey. Here’s a closer look at the key ingredients and their health benefits:

  • Chicken: A lean protein powerhouse, chicken breast offers about 26 grams of protein per 3-ounce serving. Protein is crucial for weight management, as it helps build muscle and keeps you feeling full longer.
  • Cauliflower: Often hailed as a low-carb hero, one cup of cooked cauliflower contains only about 25 calories and 5 grams of fiber, making it an excellent choice for those watching their carb intake. Its high fiber content aids digestion and promotes satiety.
  • Avocado: While avocados are higher in calories than many other fruits, they are rich in healthy fats and fiber. One medium avocado contains around 250 calories, but those calories come from monounsaturated fats, which are heart-healthy. Plus, avocados can help you feel full and satisfied.

The Weight Loss Connection

Research shows that diets rich in protein, fiber, and healthy fats can promote weight loss. A study published in the American Journal of Clinical Nutrition found that high-protein diets can lead to greater weight loss compared to traditional low-calorie diets.

By combining chicken, cauliflower, and avocado in a creamy soup, you’re creating a balanced meal that keeps you satisfied while supporting your weight loss goals.

The Recipe: Chicken, Avocado and Cauliflower Soup

Now that you’re excited about the benefits, let’s dive into the recipe! This Chicken, Avocado, and Cauliflower Soup is simple to prepare and can be made in under an hour.

Ingredients

For the Soup:

  • 1 tablespoon olive oil
  • 1 medium onion, chopped
  • 3 cloves garlic, minced
  • 1 head of cauliflower, cut into florets (about 4 cups)
  • 4 cups low-sodium chicken broth
  • 2 cups cooked chicken breast, shredded (about 1 pound)
  • 1 teaspoon ground cumin
  • Salt and pepper to taste
  • 1 cup unsweetened coconut milk (or heavy cream for a richer option)
  • Juice of 1 lime

For Garnish:

  • 1 ripe avocado, diced
  • Fresh cilantro, chopped
  • Lime wedges

Instructions

Step 1: Sauté the Aromatics

  • Heat the Oil: In a large pot, heat the olive oil over medium heat.
  • Add Onions and Garlic: Add the chopped onion and sauté until translucent, about 5 minutes. Then, stir in the minced garlic and cook for an additional minute until fragrant.

Step 2: Cook the Cauliflower

  • Add Cauliflower: Stir in the cauliflower florets and cook for about 5 minutes, allowing them to soften slightly.
  • Add Broth: Pour in the chicken broth and bring the mixture to a boil. Reduce the heat and simmer for about 15-20 minutes, or until the cauliflower is tender.

Step 3: Blend the Soup

Blend: Using an immersion blender, blend the soup until smooth and creamy. If you don’t have an immersion blender, carefully transfer the soup in batches to a countertop blender. Be sure to let the steam escape to avoid splattering.

Step 4: Add Chicken and Creaminess

  • Add Chicken: Stir in the shredded chicken and ground cumin. Cook for another 5 minutes until heated through.
  • Creaminess: Add the coconut milk (or heavy cream) and lime juice, stirring to combine. Season with salt and pepper to taste.

Step 5: Serve and Garnish

  • Serve: Ladle the soup into bowls and top with diced avocado and fresh cilantro.
  • Add Lime Wedges: Serve with lime wedges on the side for an extra burst of flavor.

Enjoy Your Soup!

There you have it—your Chicken, Avocado, and Cauliflower Soup is ready to be enjoyed! This creamy, comforting dish is perfect for lunch or dinner and can even be frozen for later enjoyment.

Tips for Making the Most of Your Chicken, Avocado and Cauliflower Soup

  • Meal Prep Friendly: This soup is ideal for meal prepping. Make a big batch and store it in individual portions in the fridge for up to 4 days or freeze for up to 3 months.
  • Customize Your Ingredients: Feel free to add your favorite vegetables! Spinach, kale, or even carrots can add extra nutrients and flavor.
  • Adjust the Creaminess: If you prefer a thicker soup, you can add more cauliflower or reduce the amount of broth. For a thinner soup, simply add more broth or coconut milk.
  • Spice it Up: If you like a little heat, consider adding a pinch of cayenne pepper or some diced jalapeños when sautéing the onions.

The Importance of Low-Carb Options

In today’s health-conscious world, low-carb diets have gained popularity for their potential benefits in weight loss and health improvement.

A study published in Obesity Reviews found that low-carb diets can lead to greater weight loss in the short term compared to low-fat diets. By using cauliflower as a base for this soup, you’re reducing the carb content while still enjoying a creamy and satisfying dish.

A Creamy Comfort in a Bowl

In a world full of quick fixes and fad diets, it’s refreshing to find a recipe that combines wholesome ingredients with incredible flavor. Our Chicken, Avocado, and Cauliflower Soup is not only a treat for your taste buds but also a nourishing meal that supports your health goals.

So, the next time you’re looking for a comforting soup that aligns with your weight loss journey, give this recipe a try. You might just find yourself making it a regular in your kitchen!