Dairy-Free Marry Me Chicken Soup (Whole30, Paleo, Keto)

If you love a cozy, creamy soup but need it to be Whole30, Paleo, and dairy-free, this Marry Me Chicken Soup is for YOU! Inspired by the classic dish, this soup is packed with flavor, super easy to make, and comes together in 30 minutes on the stove or in the Instant Pot.

My family loved this recipe, and I love that it’s gluten-free, keto-friendly, and made with simple ingredients. It’s creamy, comforting, and perfect for a quick weeknight meal.

Why You’ll Love This Soup

✔ Dairy-Free & Whole30: No dairy in this dish, just a rich, velvety broth thanks to coconut milk or vegan heavy cream.
✔ 30-Minutes: Quick and easy for busy nights!
✔ Made in the Instant Pot or Stove: Choose what works best for you!
✔ Paleo & Keto-Friendly: No weird ingredients—just real, whole foods.
✔ Meal-Prep Friendly: Tastes even better the next day and freezes great!

Ingredients You’ll Need

• Chicken: I use boneless, skinless chicken breasts, but thighs work too!
• Onion & Garlic: For major flavor.
• Spices: Oregano, thyme, paprika, and a pinch of red pepper flakes.
• Sun-Dried Tomatoes: Adds that signature “Marry Me Chicken” taste!
• Chicken Broth: The base of your soup.
• Coconut Milk or Vegan Heavy Cream: For that creamy texture (but no coconut taste!). Coconut cream and coconut milk are NOT the same. Coconut cream is much thicker thanks to a higher natural fat content. I don’t recommend using coconut milk, or the sauce will be thin. I like this canned coconut cream from Walmart. Need a coconut-free option? Use vegan heavy cream like this one from Target or Walmart, or Trader Joe’s sells one as well!
• Diced Tomatoes: Adds a little tang and extra flavor.
• Nutritional Yeast: Adds a slight “cheesy” flavor without dairy. Nutritional Yeast is not the same as baker’s yeast. Though it’s derived from baker’s yeast, it’s been deactivated and cannot make things rise. Instead, it’s a commonly used for a cheesy dairy-free flavor. I get mine at Trader Joe’s (best flavor and cheapest), but you can also find it at Walmart. 
• 10-12 oz frozen riced cauliflower – I use cauliflower as my secret weapon for thickening soup sauces. It makes the sauce thick and creamy, boosting the veggies without diminishing the taste. You won’t taste it, I promise! I steam the cauliflower in bag in the microwave before blending it into the broth. 
• Spinach: Sneaking in some greens! Fresh or frozen chopped spinach works equally well. 

How to Make It

Instant Pot Instructions

1. Sauté: Turn your Instant Pot to Sauté mode. Heat olive oil, then add onion and cook until soft. Stir in garlic and seasonings.
2. Pressure Cook: Add the chicken, broth, and sun-dried tomatoes. Seal the lid and cook on Manual – High Pressure for 12 minutes.
3. Shred Chicken: Remove and shred chicken, then return it to the pot.
4. Stir in Creamy Goodness: Add coconut milk, diced tomatoes, and nutritional yeast. If using arrowroot starch, mix it with water first, then stir it in.
5. Finish & Serve: Stir in spinach until wilted, season to taste, and enjoy!

Stove Instructions

1. In a large pot, heat olive oil over medium heat. Sauté onion, then add garlic and seasonings.
2. Add chicken and broth. Bring to a boil, then reduce heat and simmer for 15 minutes.
3. Remove and shred chicken, then return it to the pot.
4. Stir in coconut milk, diced tomatoes, and sun-dried tomatoes. Let simmer for 5 minutes.
5. Add spinach, season to taste, and serve warm!

Slow Cooker Instructions

1. Add the chicken, diced onion, garlic, sun-dried tomatoes, seasonings, and chicken broth right into your slow cooker and give it a quick stir.
2. Cook on low for about 5–6 hours or high for 2–3 hours, until the chicken is tender and easy to shred.
3. Shred the chicken right in the pot, then stir in the coconut cream and spinach so it gets creamy and cozy without any dairy.
4. Let it warm through for a few minutes, taste and adjust salt if needed, and serve it up hot.

How to Serve & Store

• Serve this soup with roasted potatoes or cauliflower rice for a full meal.
• Leftovers? Store in the fridge for 4 days or freeze for up to 3 months.

This Whole30, Paleo, and keto soup is a game-changer for busy weeknights! Give it a try and let me know how your family loves it! 💛\

Other Soups You Will Love

For us, it’s always soup season! Here are some of our Soup favorites (all of these are Whole30, Paleo, gluten-free, dairy-free, egg-free, and nut-free). Our taco soup and chili often come with us when we go camping or on a road trip. Make them ahead, freeze, and then heat up in a microwave or on a campfire stove for an easy, filling meal:

• Budget Beef Stew (my mom’s favorite recipe from my cookbook!)
• Salsa Chicken Stew (a blog favorite)
• Hamburger Soup – 10 minutes prep and a 30-minute meal!
• Dairy-free Panera Street Corn Chowder
• Whole30 Chili
• Taco Soup
• White Chicken Chili
• Tomato Chicken and Basil Soup

Marry Me Chicken Soup

Autumn @wholefoodfor7

A creamy flavorful soup version of the classic Marry Me Chicken - so good it just might make you want to "marry" me!

5 from 2 votes

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 20 minutes mins

Total Time 30 minutes mins

Course Main Course, Soup

Cuisine Italian

Servings 6 1.5 cup servings

Calories 409 kcal

1/2x1x2x3x

Ingredients

 

• 2 tablespoons vegan butter or ghee, olive oil
• 1 medium yellow onion finely diced
• 1 tablespoon fresh minced garlic
• 2 teaspoons garlic salt or salt, additional to taste
• 1 1/2 teaspoons dried oregano
• 1 teaspoon dried thyme
• 1/2 teaspoon paprika
• 1/2 teaspoon red pepper flakes
• 1 1/2 pounds boneless skinless chicken breast can use thighs as well
• 5 cups chicken broth divided, or chicken bone broth for added protein
• 1 6-ounce can tomato paste
• 1 14.5 ounce can petite diced tomatoes canned
• 1 8-ounce jar sun-dried tomatoes jarred - drained, rinsed, and finely chopped
• 1/4 cup nutritional yeast
• 1.5 cups heavy vegan cream or 14.5 oz can unsweetened coconut cream
• 1 12-ounce bag fresh or frozen riced cauliflower Frozen or fresh steam-in-bag
• 1 ounce spinach about 2 cups; chopped, fresh or frozen
• Fresh basil Finely chopped for topping

Instructions

 

• In a large pot over medium heat, or an Instant Pot on Saute, add the vegan butter or oil. Once hot, add the chopped onion. Cook for 5 minutes until starting to get tender. Add chopped garlic and cook 2 more minutes.

  (See notes for Slow cooker instructions)
• Add all the spices (garlic salt-red pepper flakes) and stir. Then top with chicken breast, 4 cups chicken broth, tomato paste, canned tomatoes, and diced sun-dried tomatoes, and nutritional yeast.

  STOVE: Bring to a boil, then reduce to a medium simmer, cover, and cook for 10-15 minutes until chicken is cooked through, stirring a few times throughout to prevent burning.

  INSTANT POT: Seal and cook on soup or Manual for 10 minutes.
• While the chicken is cooking, steam the cauliflower rice. Add to a blender with the remaining 1 cup of broth and 1.5 cups of cream. Blend on high until very smooth. Add to soup once chicken is done.
• Remove chicken from pot and shred. I do this in my Kitchen Aid mixer, covered with a towel to prevent splatters. Return to pot. Add chopped spinach and simmer for 5 minutes. Top with fresh chopped basil and additional garlic salt, to taste.

Video

Notes

See blog post above for details on the Ingredients and possible substitutions. 

Want to add pasta? You can make this dish even heartier with pasta (not Whole30). Use a pasta that works for your dietary needs, I love Banza for a gluten-free option with added protein! If you add pasta, add 8oz with the chicken breast and increase the broth by 2 cups, adding more broth if needed to the desired consistency (will vary by the type of pasta). 

SLOW COOKER: Add the chicken, diced onion, garlic, sun-dried tomatoes, seasonings, and chicken broth right into your slow cooker and give it a quick stir. Cook on low for about 5–6 hours or high for 2–3 hours, until the chicken is tender and easy to shred. Shred the chicken right in the pot, then stir in the coconut cream and spinach so it gets creamy and cozy without any dairy. Let it warm through for a few minutes, taste and adjust salt if needed, and serve it up hot.

Nutrition

Calories: 409kcalCarbohydrates: 14gProtein: 30gFat: 27gSaturated Fat: 20gPolyunsaturated Fat: 2gMonounsaturated Fat: 3gTrans Fat: 0.03gCholesterol: 76mgSodium: 1894mgPotassium: 1029mgFiber: 4gSugar: 5gVitamin A: 797IUVitamin C: 11mgCalcium: 50mgIron: 3mg

Keyword budget-friendly, dairy-free, easy, egg-free, gluten-free, keto, main dish, nut-free, paleo, whole30

Tried this recipe?Let us know how it was!