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    Home » Recipes » Dairy and Gluten-Free Dinner Recipes

    Gluten-Free Chicken And Rice Soup

    Modified: Jun 4, 2025 · by Shelby Stover · This post may contain affiliate links · 10 Comments

    Jump to Recipe
    Chicken and cauliflower rice soup with carrots in a white bowl with text on the image.
    Two images of Chicken and cauliflower rice soup with carrots in it separated by text.
    Chicken and cauliflower rice soup with carrots in a white bowl on a cutting board with text on the image.

    Embrace the cool weather and cozy up with a bowl of this gluten-free chicken and rice soup! Loaded with vegetables, warming broth, and fueling chicken this fall soup recipe is made in just half an hour and warms you up from the inside out.

    Chicken and cauliflower rice soup with carrots in a white bowl on a wooden cutting board.

    A quick, simple, nourishing soup recipe perfect for fall and winter.

    This chicken and rice soup is minimally seasoned but comforting at the same time. It’s also a great way to use up leftover chicken from a big meal (or when you cook a Dutch oven chicken).

    And with only 20 minutes of cook time, it’s a great way to have dinner on the table on busy nights (this gluten-free chicken noodle soup is a great one too if you want something heartier. It's totally made in a slow cooker too to save time).

    Personally, as a Certified Nutrition Coach, this is our go-to recipe when it comes to Halloween trick-or-treating! It’s perfect to keep you warm as you head out and hassle-free to whip up.

    Why You’ll Love This Recipe

    Easy to make: this chicken and rice soup is on the table in about 30 minutes making it perfect for busy nights.

    Versatile: though it calls for specific vegetables, it’s easy to substitute what you have on hand.

    A bowl of comfort; when you make this soup recipe with homemade chicken broth (or even bone broth powder), it’s warm, comforting, and the perfect thing to curl up with.

    Multi-purpose: this soup is a tasty way to use up leftover chicken or turkey from a large meal.

    Paleo: this chicken and rice soup is actually dairy-free, gluten-free, paleo, and whole30 approved.

    Ingredients You Need

    Skip the wild rice in this one and rock a lighter version instead!

    Shredded chicken: use whatever leftover chicken you have on hand. Even seasoned chicken thighs from something like honey mustard chicken or teriyaki chicken breasts will taste delicious in this soup. If you're short on leftovers, grab a cooked rotisserie chicken on the way home!

    Cauliflower rice: whipping up your own whole30 cauliflower rice is amazing if you have the time. However, I like to keep a bag of riced cauliflower on hand for just this reason!

    Tallow: this is what starts off the soup to create a delicious base. Dairy-free butter or even avocado oil will work here. I like using tallow because of the added healthy fats.

    Vegetables: you need classics like onion, garlic, celery, and carrots. However, know that green beans also taste delicious!

    Chicken broth: I make homemade bone broth every week so I often use that. When I’m in a pinch though I use gluten-free bone broth powder. The same flavor but a busy moms’ time-saving hack. Learn more about bone broth powder.

    Italian seasoning: an easy blend but a lot of flavor. Remember, the fresher your seasoning the more potent the flavor.

    Spinach: you’ll add this at the very end so that it just barely cooks. A nice way to get some greens in.

    Multiple ingredients for chicken, rice, and vegetable soup in glass bowls with text over the ingredients.

    How To Make It

    Onion in a glass bowl held over a frying pan.
    Italian seasoning in a glass bowl being held up.

    Step 1: Melt the tallow in a pot on the stove and add in the onions and celery. Cook until semi-soft.

    Step 2: Add in the garlic and Italian seasoning.

    White pot with broth, shredded chicken, celery, and onion in it.
    Cauliflower rice in a glass bowl being held up.

    Step 3: Pour in the chicken broth, add the shredded chicken and bay leaf, and cover the pot to let it simmer for 10 minutes.

    Step 4: Add in the cauliflower rice and carrots and cook until the carrots begin to soften.

    Chicken, rice, and vegetable soup in a pot with a white spoon in it.
    Spoonful of chicken and rice soup with vegetables over a white pot.

    Step 5: Finally, add the spinach and season with salt and pepper.

    Expert Tips To Make It

    Since you’re only cooking the chicken soup for thirty minutes, you do need to use pre-cooked chicken for the recipe.

    If you don’t have homemade broth on hand, use bone broth powder (it’s a godsend!). Pour two scoops in with three cups of water. You may need to adjust the salt in the soup and add a pinch more. I do this for this low-carb chickpea soup too.

    If you're using frozen cauliflower rice, you may want to thaw it first or it'll add in a ton of water.

    Store leftover rice soup once cooled in an airtight container in the fridge for up to four days. To reheat it, simmer over medium to low heat on the stove.

    Freeze the chicken and rice soup once cooled in a freezer-safe container. Let it thaw overnight in the fridge before reheating.

    You can make this gluten-free chicken soup in a slow cooker. Add all the ingredients into the slow cooker and stir well. Let it cook on low for 3 ish hours.

    Chicken and cauliflower rice soup with carrots in a white bowl on a wooden cutting board.

    Other Easy Leftover Chicken Recipes

    • Chicken pesto pasta
    • Dairy-free chicken alfredo casserole
    • Chicken and potato casserole
    • Soba noodle bowl

    Dinner doesn’t have to be chaotic—this eBook gives you 20+ protein-packed meals ready in 30 minutes or less (even when the day’s already gone sideways)

    E-book cover image of streak fajitas with text about dinner recipes made in under thirty minutes.
    👉 Give Me Dinner in Under 30 Minutes
    Chicken and cauliflower rice soup with carrots in a white bowl on a wooden cutting board.

    30 Minute Keto Chicken and Rice Soup

    Shelby Stover
     Loaded with vegetables, warming, healing broth, and made in under 30 minutes this chicken and rice soup is the perfect busy weeknight dinner.
    5 from 76 votes
    Print Recipe Pin Recipe
    Prep Time 15 minutes mins
    Cook Time 15 minutes mins
    0 minutes mins
    Total Time 30 minutes mins
    Course dinner
    Cuisine American
    Servings 4
    Calories 144 kcal

    Equipment

    • Measuring Cups and Spoons
    • Soup pot

    Ingredients
      

    • 2 ½ cups Shredded chicken breasts
    • 2 cups Cooked cauliflower rice
    • 2 tablespoons Tallow or oil
    • ½ Onion chopped
    • ⅓ cups Matchstick carrots
    • ½ cups Celery chopped
    • 2 teaspoons Garlic minced
    • 1 teaspoons Italian seasoning
    • 3 cups Chicken broth
    • 3 cups Raw spinach
    • 1 Bay leaf
    • Salt and pepper to taste

    Instructions
     

    • Melt the butter in a pot over medium heat.
    • Stir in the onions and celery, and saute until beginning to soften.
      Onion in a glass bowl held over a frying pan.
    • Add in the garlic and Italian seasoning, and saute for another minute.
    • Pour in the chicken and broth. Cover and simmer for 10 minutes.
      Shredded chicken in a glass bowl being held up.
    • Stir in the cauliflower rice and carrots. Simmer until the carrots are a crisp and tender.
    • Add in the spinach, and stir until wilted.
      Chicken, rice, and vegetable soup in a pot with a white spoon in it.
    • Season with salt and pepper to taste before serving.

    Notes

    Since you’re only cooking the chicken soup for thirty minutes, you do need to use pre-cooked chicken for the recipe. Shredded chicken breasts work best but chicken thighs give a savory flavory.
    If you don’t have homemade chicken broth on hand, use bone broth powder (it’s a godsend!). Pour two scoops in with three cups of water. You may need to adjust the salt in the soup and add a pinch more.
    Store leftover soup once cooled in an airtight container in the fridge for up to four days. To reheat it, simmer over medium to low heat on the stove.
    Freeze chicken and rice soup once cooled in a freezer-safe container. Let it thaw overnight in the fridge before reheating.
    You can make this gluten-free chicken rice soup in a slow cooker. Add all the ingredients into the slow cooker and stir well. Let it cook on low for 3 ish hours.
    Disclaimer:

    Nutrition values are estimates only, using online calculators. Please verify using your own data"

    Nutrition

    Calories: 144kcalProtein: 27gFat: 3gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gCholesterol: 74mgSodium: 65mgPotassium: 224mgVitamin A: 18IUCalcium: 13mgIron: 1mg
    Keyword low carb dinner
    Have You Tried This Recipe?Please leave a star rating and comment below. Mention @fitasamamabear or tag #fitasamamabear!
    Chicken and cauliflower rice soup with carrots in a white bowl on a wooden cutting board.

    More Dairy and Gluten-Free Dinner Recipes

    • Slow cooker Hawaiian chicken with peppers and pineapples in a crockpot.
      Slow Cooker Hawaiian Chicken [Gluten-Free]
    • Sheet pan baked meatloaf with barbecue sauce and roasted vegetables.
      Gluten Free Mini Meatloaf Sheet Pan Dinner
    • Baked sweet potatoes stuffed with sloppy joies.
      Sloppy Joe Stuffed Sweet Potatoes [Gluten-Free]
    • A plate of seared shrimp with chimichurri sauce.
      Dairy-Free Chimichurri Shrimp

    Comments

    1. Jenny says

      February 09, 2024 at 4:03 am

      5 stars
      Used my leftover chicken and cauliflower rice, and this combination gave me a perfect soup for a cold evening! Leftovers are even better the next day and more flavorful. Healthy and comforting at the same time!

      Reply
      • fitasamamabear says

        February 11, 2024 at 7:05 pm

        Leftovers are the best!

        Reply
    2. Star says

      February 09, 2024 at 3:19 am

      5 stars
      The broth is rich and the veggies were tender and the overall warmth is exactly what I need on chilly nights. My husband who's not a soup person, even went back for seconds. Definitely keeping this recipe!

      Reply
      • fitasamamabear says

        February 11, 2024 at 7:05 pm

        Wahoo! Glad your hubby liked it!

        Reply
    3. Arden says

      February 08, 2024 at 9:35 pm

      5 stars
      I am in love with how quick this soup is! I always thought good chicken soup was something that took hours to make. I'm not usually a fan of cauliflower, but it's really pleasant in this soup.

      Reply
      • fitasamamabear says

        February 11, 2024 at 7:04 pm

        Right?! It's so wicked when it's SIMPLE.

        Reply
    4. Sarah says

      February 08, 2024 at 2:59 pm

      5 stars
      I love the flavor of this soup. I've made it several times and have never been disappointed. It also freezes well and makes great lunches.

      Reply
      • fitasamamabear says

        February 11, 2024 at 7:04 pm

        Happy you enjoy it!

        Reply
    5. Alice says

      February 08, 2024 at 11:00 am

      5 stars
      I used leftover rotisserie chicken for this soup, and it worked really well. Such a great way to repurpose leftovers! The soup is so nourishing and comforting and I only used simple pantry ingredients.

      Reply
      • fitasamamabear says

        February 11, 2024 at 7:04 pm

        Keeps it simple.

        Reply
    5 from 76 votes (71 ratings without comment)

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