Keto Chicken & Rice Soup
Published March 2, 2025 • Updated March 4, 2025
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This keto-friendly version of Panera's classic chicken and wild rice soup features a rich, creamy broth, tender chicken, and a hearty low-carb rice alternative - without using cauliflower. Using a rotisserie chicken to save time, make the perfect cozy, comforting meal in under 20 minutes.
6
Servings
529
Calories
39.7g
Fat
30.7g
Protein
8.3g
Net Carb
14.9g
Total Carbs
Disclaimer: The nutrition information provided is an estimate and is for informational purposes only. I am a Doctor of Pharmacy (Pharm.D.); however, this content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or other qualified health provider before making any lifestyle changes or beginning a new nutrition program.
If you’re missing Panera’s creamy chicken and wild rice soup but want a keto version without cauliflower rice, YOU MUST MAKE THIS RECIPE!! The broth has that same rich, comforting flavor that is perfect to soak up with my famous keto rolls. And if you make this soup with homemade bone broth, it’s even better.
Key features that make it keto
- Keto rice – Instead of using wild rice, I use lupini rice – a high protein, low-carb alternative made from fiber-packed lupini beans. It cooks up just like traditional rice, blending seamlessly into the broth for a hearty, filling bite. Lupini rice is a far better alternative to rice than cauliflower which can change the flavor of the soup and isn’t the same texture as traditional white rice or wild rice.
- Rotisserie chicken – To keep things easy, I used a rotisserie chicken, which not only saves time but also adds built-in flavor since it’s already seasoned. No need to spend extra time cooking and shredding chicken when you can grab one from the store and have dinner ready even faster! Plus, rotisserie chickens tend to be juicer than plain cooked chicken breast, giving the soup a richer taste.
- Keto thickener – Instead of using all-purpose flour to thicken the soup, I add in a little bit of arrowroot powder. This is my go-to keto thickener since it has a greater thickening ability compared to flour so you don’t need to add too much of it, which keeps the carbs down.
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Ingredients
1 rotisserie chicken (about 4 cups shredded, cooked chicken) -
1/2 cup salted butter (1 stick)
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1 cup diced yellow onion
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1 cup sliced carrot
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1 cup sliced celery
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1 teaspoon garlic powder
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1 teaspoon onion powder
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1 teaspoon salt
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1/2 teaspoon dried oregano leaves
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1/2 teaspoon black pepper
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1 tablespoon arrowroot powder
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1 cup heavy cream
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4 cups chicken broth
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4 oz (1/2 package) lupini rice
Step by Step Instructions
-
Shred the chicken
Remove all the chicken (dark & white meat) from the rotisserie chicken. Shred or chop into bite sized chunks. Set aside. Should end up with 4-6 cups of shredded chicken.
Ingredients
- 1 rotisserie chicken
Quick Tip
Discard carcass or save to make chicken bone broth in the future. -
Cook veggies
Place butter in a Dutch oven or large pot and melt over medium heat. Once melted, add onion, carrot, and celery. Cook until almost tender.
Ingredients
- 1/2 cup salted butter
- 1 cup diced yellow onion
- 1 cup sliced carrots
- 1 cup diced celery
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Season & creamy
Stir in garlic powder, onion powder, salt, oregano, black pepper and arrowroot powder. Whisk in cream, a little at a time, until fully incorporated and smooth. Cook until thickened, 2-3 minutes.
Ingredients
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon salt
- 1/2 teaspoon dried oregano leaves
- 1 tablespoon arrowroot powder
- 1 cup heavy cream
Quick Tip
Cornstarch can be substitute for arrowroot powder -
Turn it into soup
Pour in chicken broth and bring to a simmer. Add lupini rice and cook over medium heat until rice is tender, about 6-10 minutes.
Ingredients
- 4 cups chicken broth
- 4 oz lupini rice
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Add the chicken
Stir in cooked, shredded chicken. Season with additional salt and pepper if needed.
This soup had a great balance of flavors and the lupini rice was unexpectedly tasty and filling. I also appreciated how the arrowroot powder made the broth creamy without being too heavy. Definitely a comfort meal we’ll come back to.