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creamy chicken chowder in a white bowl and background with sage garnish on top

Whole30 + Keto Creamy Chicken Chowder

  • Author: Natalie
  • Prep Time: 20 minutes
  • Cook Time: 10 minutes
  • Total Time: 30 minutes
  • Yield: 8 1x


  • 2 tablespoons ghee, avocado oil or olive oil
  • 2 carrots, chopped
  • 4 stalks of celery, chopped
  • 2 medium turnips, peeled and chopped
  • 1 yellow onion, chopped
  • 8 ounces green beans, chopped
  • 2 teaspoons salt
  • 2 teaspoons pepper
  • 4 cloves of garlic, grated or finely minced
  • 1 tablespoon fresh or dried rosemary, chopped
  • 1 tablespoon fresh or dried thyme
  • 1/2 teaspoon dried sage
  • 2 large chicken breasts, cut into cubes
  • 4 cups chicken stock
  • (2) 10-ounce bags frozen cauliflower rice, thawed and all water squeezed out with a dish towel
  • 1 cup raw cashews, soaked in hot water for 1 hour, then drained


Instant Pot Instructions

  1. Set your instant pot to saute.
  2. Add in the ghee, carrots, celery, turnips, onion, green beans, salt + pepper. Cook for 7-10 minutes, stirring occasionally, until soft.
  3. Add in the garlic, rosemary, thyme + sage. Cook another 30 seconds.
  4. Add in the diced chicken breasts, then pour in the chicken stock. Stir to combine.
  5. Close with the lid, and make sure the vent is at SEALING. Hit CANCEL, then cook on HIGH PRESSURE for 10 minutes. Will take about 10-15 minutes to reach pressure, then it will start counting down from 10. After the 10 minutes is up, do a QUICK RELEASE, where you move the valve to VENTING to release all the steam. Once all the steam is gone and the float valve has dropped, you can safely open the instant pot.
  6. In your high speed blender, add the cauliflower rice, cashews, and ladle in about 1-2 cups of the cooking liquid (try and not pour in any solids) from the instant pot chowder. Blend on high for 60-90 seconds until completely smooth.
  7. Pour in the creamy pureed cauliflower rice mixture to the instant pot. Stir to combine. Taste for salt + pepper.
  8. Serve warm. Delicious served with my keto biscuits, and topped a few dashes of hot sauce or a small squeeze of fresh lemon for a little bit of acid.
  9. Leftovers will keep in an airtight container refrigerated for at least 5 days, or frozen for at least 6 months.

Stove Top Instructions

  1. Heat your dutch oven or soup pot over medium heat.
  2. Follow Instant Pot Instructions 2-4 above.
  3. After adding in the chicken stock, simmer uncovered over medium-low heat for 45 minutes-1 hour, until the vegetables are soft.
  4. Follow Instant Pot Instructions 6-9 above.

Slow Cooker Instructions

  1. Heat your dutch oven or soup pot over medium heat.
  2. Follow Instant Pot Instructions 2 + 3 above.
  3. Transfer the cooked vegetables into your slow cooker, along with the chicken breasts + chicken stock. Stir to combine.
  4. Slow cook over HIGH for 4 hours, or LOW 8 hours.
  5. Follow Instant Pot Instructions 6-9 above.


You can use boneless, skinless chicken thighs instead of chicken breasts

If you need to substitute the cashews, use just 3 cups chicken stock when cooking the soup and make it creamy using 1 cup coconut milk, original flavor Nutpods, or if you’re ok digesting dairy you can use heavy cream. Add the coconut milk/Nutpods/heavy cream to your blender along with the cauliflower rice and blend.