This Keto Buffalo Chicken Soup is appropriate for those doing a Whole30, living a low carb lifestyle or living in a van outside of a Buffalo Wild Wings because #proximity. Buffalo chicken is a flavor that can be enjoyed by people from all walks of life. This simple and healthy soup is no different.
Here I am. At the tail-end of my first Whole30, and I feel good. My cravings have been pretty manageable. I have been anything but restrictive with my portion sizes. And, I am interested in the reintroduction phase to assess if I have any sensitivities.
If you are unfamiliar with the Whole30, you can visit the website for more information.
For me, the transition has been pretty easy as this is how I each much of the time with the exception of more frequent treats, less rules and a lot more peanuts.
I will say that after 30 days of eating mostly the same foods day after day out of sheer convenience, I was been craving something a little different. And, from that this recipe was born!
Whether you eat Whole30, low carb, paleo, gluten free, dairy free or just whatever the heck you want, this buffalo chicken soup is for you!
If this soup has you reminiscing of keg stands, and warm Busch Light in the parking lot of of a Buffalo Wild Wings during a play off game, I just want to commend you on the tremendous progress you have made. No judgement there. All I have to say is cheers, and eat up.
What Makes This Soup So Healthy?
Even though we used full fat coconut milk in this fantastic recipe, it still offers a lighter meal option than cream-based soups. The coconut milk is diluted with the bone broth, both are packed incredible health benefits.
Bone broth is a good way to include collagen and beneficial amino acids like glutamine, proline and glycine. These components are what make bone broth a gut healing food. They are thought to help seal the lining of the gut barrier making it less prone to gut permeability, or leaky gut!
Coconut fat is also a wonderful thing. It is beneficial for the gut as well, due to it's anti-inflammatory and anti-bacterial properties. Coconut may help support the growth of good bacteria while preventing the growth of unwanted bacteria. It is also one of the only dietary sources of medium chain triglycerides (MCT's).
What Are Medium Chain Triglycerides?
This type of fat is unique because it is metabolized differently in the body than all other fat sources. Because fat is hydrophobic (basically, it doesn't mix well with water) and our body is essentially a big sack of water, we depend on bile to emulsify fat. This allows it to be moved through our body.
MCT's are unique because they don't require the same emulsification and transport process needed for other fats. MCT's are directly absorbed into the portal circulation in the liver where they are almost immediately oxidized (AKA broken down and used for energy).
The benefits of MCT's are numerous and range from supporting cognitive function to increasing athletic performance. They can also be used therapeutically for people who suffer from fat absorptive issues related to pancreatitis, pancreatic cancer or cholecystectomy (gallbladder removal).
Where Can I Find Paleo Hot Sauce?
I usually buy my paleo buffalo sauce from Thrive Market, but you should be able to find some at your local health food store or Amazon as well.
Can I Make This Recipe In The Instant Pot?
Yes! Please do!
When I originally wrote this recipe, I didn't own an Instant Pot and was resistant to change. Sicne then, I have seen the light.
The Instant Pot makes this recipe even easier.
Time needed: 40 minutes.
How To Make This Keto Buffalo Chicken Soup In The Instant Pot
- Cook the chicken.
Pour the oil in the bottom of the Instant Pot. Add the chicken, evenly spaced and top with the broth. On the "Meat" setting cook for 25 minutes.
- Prepare the veggies.
While chicken is cooking, chop the celery, rice the cauliflower by chopping, removing the green leaves and throwing the florets into a food processor or a blender, chop the cilantro and the onion.
- Shred the chicken.
Once chicken is cooked, release the steam and remove the lid. It should be easy to shred the chicken with a pair of forks. Do this until all the chicken has been entirely shredded.
- Add the remaining ingredients except the hot sauce, coconut milk and the cilantro. Stir.
- Cook the soup.
Using the "Soup" setting cook for another 15 minutes.
- Add the hot sauce and coconut milk.
Once it is done, release the steam and remove the top. Add the hot sauce and coconut milk. Stir and top with cilantro before serving.
- Chicken Breast - When using the Instant Pot, I like substituting the chicken breast for boneless skinless chicken thighs. They are often more affordable and seem to fall apart the best making super easy shredded chicken. Another option would be to use pre-cooked frozen chicken breast chunks. These you can throw into the instapot with the other ingredients and cook on "Soup" for 25 minutes and then add the hot sauce, coconut milk and cilantro. You wont need to precook the chicken.
- Full Fat Coconut Milk - Lite coconut milk would work fine. It will just taste a little less rich. You could also substitute half and half if you're not dairy free.
- Cherry Tomatoes - Feel free to sub a can of diced tomatoes if cherry tomatoes are not in season.
- Save a step buy using a package of riced cauliflower.
- If using the pot method, allow the chicken breast to cool before trying to shred it so you don't burn your fingers.
More Soup Recipes
Did you try this Keto Buffalo Chicken Soup? Leave a comment and rating below, I would love to hear how it went for you!
Keto Buffalo Chicken Soup
- Stock Pot
- Cutting board
- 1 tbsp avocado oil
- 1/2 yellow onion about 1 cup diced
- 4 cups chicken bone broth or any broth
- 2-3 chicken breasts at least 1 lb. total
- 2 cup riced cauliflower about 1/2 head
- 1 can full fat coconut milk
- 1 5 oz bottle of paleo buffalo sauce
- 4 stalks of celery about 1 cup chopped
- 10 oz. cherry tomatoes ~ 1 cup
- 2 tbsp minced garlic
- 1 tsp dill weed dried
- 2 tsp paprika
- 1 tsp garlic powder
- 1/2 tbsp black pepper
- 1/4 cup fresh cilantro chopped
- 1/2 tsp pink Himalayan salt
- Begin by heating a large stock pot over medium heat with the avocado oil.
- Dice the onion and add to pot. Allow to cook for 3-5 minutes, stirring occasionally until it becomes fragrant.
- Add the broth and chicken breasts to the pot. As the chicken becomes more opaque flip it over. Once the chicken has cooked, remove from the pot and set aside.
- While the chicken is cooking, rice the cauliflower if you have not done this already. To do so, remove the stalk from the head of cauliflower and cut into large chunks. Throw half of the cauliflower into a food processor or blender and pulse until the cauliflower is in small bits. Add to pot with the chicken. Save the other 1/2 of the head for another use.
- Slice the celery thinly and add to pot once chicken is removed. Add the cherry tomatoes (you may want to puncture them with a knife before throwing them into the pot if you plan on eating immediately).
- Combine remaining ingredients into pot. Whisk together.
- While coconut milk and spices heat, being shredding the chicken with a fork. Add chicken back to the pot. Stir.
- Serve immediately, or place in the fridge for 5-7 days.