Low-Carb Chicken Poblano Soup – Cozy, Creamy, And Full Of Flavor
If you love big flavor without the heaviness, this Low-Carb Chicken Poblano Soup will quickly become a favorite. It’s creamy, smoky, and gently spicy, with tender chicken and a velvety broth that feels like comfort in a bowl. This soup also happens to be weeknight-friendly and easy to customize.
You can make it mild or bold, chunky or smooth. However you tweak it, it delivers satisfying warmth without a carb overload.
Low-Carb Chicken Poblano Soup - Cozy, Creamy, And Full Of Flavor
Ingredients
Method
- Prep the veggies. Seed and chop the poblano peppers.Chop the onion and cauliflower. Mince the garlic. Have your cooked chicken shredded or diced and ready to go.
- Sauté the aromatics. In a large pot, warm the oil over medium heat.Add onion and poblano with a pinch of salt. Cook 6–8 minutes until softened and lightly charred at the edges.
- Add garlic and spices. Stir in garlic, cumin, smoked paprika, and coriander. Cook 1 minute until fragrant.Don’t let the garlic burn.
- Build the base. Add the cauliflower and chicken broth. Bring to a simmer and cook 10–12 minutes, until the cauliflower is very tender.
- Blend for body. Use an immersion blender to blend the soup until mostly smooth, leaving some texture if you like. If using a countertop blender, work in batches and vent the lid.This step gives you a creamy feel without flour or potatoes.
- Stir in the chicken. Add the shredded chicken. Simmer 3–5 minutes to warm through.
- Add the creaminess. Lower the heat. Stir in the heavy cream (or coconut milk) and cream cheese if using.Whisk gently until the cream cheese melts and the soup turns silky.
- Season and brighten. Add salt, black pepper, and a squeeze of lime juice. Taste and adjust—more lime if it needs brightness, more salt if it tastes flat, a pinch more cumin for warmth.
- Finish and serve. Ladle into bowls and top with cilantro, avocado, shredded cheese, jalapeño, or a dollop of sour cream. Serve hot.
What Makes This Special
This soup brings together poblano peppers, garlic, and onion for a rich base that’s naturally low in carbs. The poblano adds a gentle heat and a deeper, almost roasted flavor that’s more complex than green bell peppers.
You’ll get creaminess from a blend of broth and a touch of cream or coconut milk—just enough to feel indulgent without weighing you down.
Another perk: it’s practical. Rotisserie chicken or leftover cooked chicken makes prep fast. It also scales well for meal prep and tastes even better the next day as the flavors meld.
Shopping List
- Chicken: 2 cups cooked, shredded or diced (rotisserie chicken works great)
- Poblano peppers: 3 medium, seeds removed and chopped
- Onion: 1 medium yellow or white, chopped
- Garlic: 3–4 cloves, minced
- Cauliflower florets: 2 cups (optional, for extra body and fiber)
- Chicken broth: 4 cups, low-sodium
- Heavy cream or full-fat coconut milk: 1/2 to 3/4 cup
- Cream cheese: 3 ounces, softened (optional for extra creaminess)
- Olive oil or avocado oil: 1–2 tablespoons
- Ground cumin: 1 teaspoon
- Smoked paprika: 1/2 teaspoon
- Ground coriander: 1/2 teaspoon (optional)
- Fresh lime: 1, for juice
- Fresh cilantro: A small handful, chopped (optional)
- Salt and pepper: To taste
- Toppings (optional): Diced avocado, shredded cheese, sliced jalapeño, extra cilantro, sour cream
How to Make It
- Prep the veggies. Seed and chop the poblano peppers.Chop the onion and cauliflower. Mince the garlic. Have your cooked chicken shredded or diced and ready to go.
- Sauté the aromatics. In a large pot, warm the oil over medium heat.Add onion and poblano with a pinch of salt. Cook 6–8 minutes until softened and lightly charred at the edges.
- Add garlic and spices. Stir in garlic, cumin, smoked paprika, and coriander. Cook 1 minute until fragrant.Don’t let the garlic burn.
- Build the base. Add the cauliflower and chicken broth. Bring to a simmer and cook 10–12 minutes, until the cauliflower is very tender.
- Blend for body. Use an immersion blender to blend the soup until mostly smooth, leaving some texture if you like. If using a countertop blender, work in batches and vent the lid.This step gives you a creamy feel without flour or potatoes.
- Stir in the chicken. Add the shredded chicken. Simmer 3–5 minutes to warm through.
- Add the creaminess. Lower the heat. Stir in the heavy cream (or coconut milk) and cream cheese if using.Whisk gently until the cream cheese melts and the soup turns silky.
- Season and brighten. Add salt, black pepper, and a squeeze of lime juice. Taste and adjust—more lime if it needs brightness, more salt if it tastes flat, a pinch more cumin for warmth.
- Finish and serve. Ladle into bowls and top with cilantro, avocado, shredded cheese, jalapeño, or a dollop of sour cream. Serve hot.
Keeping It Fresh
This soup keeps well for 3–4 days in the fridge in a sealed container.
The flavors deepen and become richer by day two. Reheat gently over low heat, stirring often, and avoid vigorous boiling after adding dairy to prevent separation.
For freezing, skip the cream and cream cheese in the base. Freeze the blended broth with chicken for up to 2 months.
Reheat and stir in the cream and cream cheese right before serving for the best texture.
Health Benefits
- Low-carb and satisfying: The blended cauliflower adds thickness without starch, helping you stay full with fewer carbs.
- Protein-rich: Chicken provides steady energy and supports muscle maintenance, making this a balanced meal on its own.
- Nutrient-dense veggies: Poblanos offer vitamin C and antioxidants, while onion and garlic add prebiotic compounds that support gut health.
- Healthy fats: Olive oil and a measured amount of cream or coconut milk give the soup a creamy mouthfeel and help with vitamin absorption.
Pitfalls to Watch Out For
- Overheating dairy: Boiling after adding cream or cream cheese can cause curdling. Keep the heat low and stir gently.
- Under-seasoning: Low-carb soups need bold seasoning. Salt in stages and finish with lime to brighten flavors.
- Skipping the blend: Blending the base is key for body and creaminess.If you prefer chunky soup, blend at least half to get that silky texture.
- Too much heat: Poblanos vary in spice. Taste a small piece raw. If yours are fiery, remove all seeds and ribs or swap in one green bell pepper.
Variations You Can Try
- Roasted poblano version: Char poblanos under the broiler until blackened.Peel, chop, and proceed. You’ll get a smoky, roasty flavor that’s hard to beat.
- Dairy-free: Use full-fat coconut milk and skip cream cheese. Add a tablespoon of nutritional yeast for a subtle cheesy note.
- Green enchilada twist: Stir in a few tablespoons of green salsa or tomatillo salsa for tang and brightness.
- Extra veg: Add chopped zucchini or spinach in the last 5 minutes of cooking.They cook quickly and keep carbs low.
- Spice it up: Add a pinch of cayenne or a diced jalapeño with the onion and poblano for more heat.
- Herby finish: Swap cilantro for fresh oregano or chives if you’re not a cilantro fan.
FAQ
How spicy is this soup?
It’s gently spicy when made with poblanos, which are milder than jalapeños. Heat can vary by pepper, though. If you want less heat, remove seeds and ribs, or replace one poblano with a green bell pepper.
Can I use raw chicken instead of cooked?
Yes.
Dice 1 to 1.25 pounds of boneless, skinless chicken and simmer it in the broth after step 4 for about 12–15 minutes, until cooked through. Remove, shred or dice, then return it to the pot before adding cream.
What can I use instead of cauliflower?
Try a small head of chopped cabbage or a few cups of broccoli florets. Keep in mind, cauliflower blends the smoothest and keeps carbs lower than most options.
Can I make this in a slow cooker?
Yes.
Add onion, poblano, garlic, cauliflower, spices, and broth to the slow cooker and cook on Low for 5–6 hours or High for 2.5–3 hours. Blend, then stir in cooked chicken and cream on Low for 15–20 minutes until heated through.
How do I thicken the soup without cream cheese?
Blend more of the cauliflower and veggies, or simmer uncovered for a few extra minutes to reduce. A small knob of butter can add body without extra carbs.
Is this keto-friendly?
Yes.
With cauliflower as the thickener and no flour or potatoes, it’s typically keto-friendly. Check your broth and toppings for added sugars or starches to keep it on track.
What are good toppings?
Avocado, shredded Monterey Jack or cheddar, chopped cilantro, sliced jalapeño, a dollop of sour cream, or a drizzle of olive oil are all great choices. Choose a couple so you don’t overpower the soup.
Can I meal prep this?
Absolutely.
Make a batch, cool fully, and store in individual containers. Reheat gently and add fresh toppings right before eating for the best texture.
In Conclusion
Low-Carb Chicken Poblano Soup delivers comfort without compromise. It’s creamy, flavorful, and flexible enough to fit your routine, whether you’re cooking for a busy weeknight or planning meals ahead.
With simple ingredients and a smart blend technique, you’ll get a silky bowl that tastes restaurant-worthy. Keep it mild or add heat, go dairy-free if you like, and make it your own. One pot, big flavor, and a cozy bowl you’ll look forward to again and again.
