Creamy White Chicken Lasagna Soup (Gluten-Free, Dairy-Free, Paleo Option)

This White Chicken Lasagna Soup is a delicious, EASY family-friendly soup option. With a creamy, dairy-free base, gluten-free pasta, and options to make it Paleo, Whole30, or Keto, it’s a versatile dish that everyone will love. Plus, it’s ready in just 30 minutes, making it ideal for busy weeknights!

Why You’ll Love This Recipe

• Diet-Friendly: Gluten-free, dairy-free, nut-free, egg-free, with Paleo, Keto, and Whole30 options.
• Quick and Easy: A 30-minute meal that’s perfect for weeknights.
• Comforting and Nutritious: Creamy and satisfying while packed with wholesome ingredients.
• Cook in the Instant Pot or Stove: Want to prep it and then walk away? Your Instant Pot will be your BFF for that. Or, you can make it on the stove easily too!

Ingredients

• Olive or avocado oil
• White or yellow onion
• Minced garlic – This equals about 12 medium cloves. I prefer to buy it pre-minced, like this one here at Walmart, to save myself time. Not a huge garlic fan? You can cut it in half, but we didn’t find the garlic flavor to be overwhelming with the 1/4 cup as written. 
• Steamed riced cauliflower – I get this by buying a 10oz bag of frozen cauliflower and then just steam it in bag while I saute the onions. So quick and easy! The cauliflower is blended into the sauce to thicken it and hide veggies you truly won’t taste. My favorite way to hide veggies in a soup that results in a thicker sauce!
• Nutritional yeast – This cheesy-tasting seasoning is a staple in dairy-free cooking, giving the pasta a deliciously savory flavor without any cheese. My favorite brand, that is also very affordable, is the Trader Joe’s brand. I also often get this one from Walmart. 
• Dried basil
• Dried oregano
• Dried parsley
• Vegan heavy cream OR canned unsweetened full-fat coconut cream – Using a cream of some sort is key for keeping this soup creamy and rich.
  • I prefer to use vegan heavy cream, like this one from Target or Walmart, or Trader Joe’s sells one as well.
  • ON A WHOLE30? None of the vegan heavy creams are Whole30 compatible (due to added sugars or legumes), so use coconut cream instead. No, canned coconut creme is not the same as canned coconut milk. It’s higher in healthy fats and its ability to get solid. Make sure you are using canned coconut CREME or the results will be watery. I prefer this one by Thai Kitchen that I find at Walmart.

• Chicken bone broth or chicken broth – Use bone broth to increase the protein of this dish by 19 grams, like this Kettle + Fire Bone Broth I can find at Walmart. But, if you are on a budget, use regular chicken broth. 
• Boneless, skinless chicken breast – Use the highest quality chicken breast you can afford. 
• Salt and pepper
• Gluten-free pasta – You have lots of options for this one:
  • My favorite gluten-free pasta is Banza, which is made from chickpeas and adds 22 grams of protein to the dish.
  • Need a Paleo option? Use a Paleo-friendly pasta such as this Jovial pasta brand made with cassava flour. I find it either at Walmart or Amazon but many natural food stores carry it as well.
  • On a Whole30 or Keto diet? Use a 12oz package of Palmini, which is “pasta” made from hearts of palm to keep it low carb and Whole30-compatible. This is allowed on a Whole30, as there is no flour in the pasta (which is not allowed on Whole30 per the Pancake Rule), just cut and preserved hearts of palm.
• Fresh spinach – I’m not a huge spinach fan but I am a fan of getting in extra veggies when I don’t really taste them, and this is one of those times! You can add a whole 5oz bag of spinach to this soup and it cooks down and blends in nicely.
  • Not a fan of spinach? I get it, my kids wouldn’t have *touched* a soup with spinach in it when they are little. You can also leave it out and stir in 2 cups of frozen peas at the end. 

Instructions

Step 1: Sauté the Aromatics

Heat the olive or avocado oil in a large soup pot or Instant Pot over medium heat or on Saute setting. Add the diced onion and sauté for 3-4 minutes, until softened and translucent. (I throw the steam in bag riced cauliflower in the microwave for 5 minutes during this cook time). Stir the minced garlic into the onions and cook for another minute until fragrant.

Step 2: Create the Creamy Base

Transfer the onion and garlic to a blender. Add to the blender the steamed riced cauliflower, nutritional yeast, chicken broth, and cream. Blend on high speed until smooth – this will create a thick sauce with wonderfully hidden veggies!

Step 3: Cook the Chicken

In the same pan or Instant Pot on Saute, add the remaining olive oil over medium heat. Once hot, add the cubed chicken breast, sprinkling with salt and pepper. Saute until starting to brown and then add chopped spinach. Cook the spinach down for 2-3 minutes. 

Step 4: Build the Soup

Once chicken is mostly cooked and the spinach cooked down, add the sauce back to the soup pot. Then, add the pasta and an additional 1 teaspoon salt. Bring to a boil and then simmer until pasta is tender, stirring occasionally. This will vary per pasta, but about 8 minutes. If using the Instant Pot, seal the Instant Pot and cook on Soup setting for 10 minutes. 

Step 5: Adjust Seasoning and Garnish

Taste the soup and add salt and pepper as needed. For additional flavor, sprinkle in a pinch more basil or garlic powder. Ladle into bowls and garnish with freshly chopped parsley. Serve hot and enjoy this comforting, creamy dish.

Can I make this in a Slow Cooker?

To make this White Chicken Lasagna Soup in the slow cooker, just add the chicken, diced onion, garlic, broth, seasonings, and veggies to 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 broken gluten-free lasagna noodles and let them cook until tender. Finish by adding the creamy ingredients and spinach so the soup turns rich and cozy. Ladle it into bowls and top with your favorite garnishes for a comforting dinner that feels like lasagna but is way easier. 

Paleo and Keto Modifications

• Paleo: Be sure to use a Paleo-friendly pasta such as this Jovial pasta brand made with cassava flour. I find it either at Walmart or Amazon but many natural food stores carry it as well. 
• Keto + Whole30: Use coconut cream for Whole30 and a 12oz package of Palmini, which is “pasta” made from hearts of palm to keep it low carb and Whole30-compatible. This is allowed on a Whole30, as there is no flour in the pasta (which is not allowed on Whole30 per the Pancake Rule), just cut and preserved hearts of palm.

Tips for Success

• Coconut Milk or Vegan Cream: Almond or oat milk are not as thick and rich as canned full-fat unsweetened coconut milk or vegan cream. To make sure this soup is rich and creamy, be sure to use them. This is my preferred coconut milk I get at Walmart, or the vegan cream I get at Trader Joe’s, Target, or Walmart. Please note some vegan heavy creams have sugar in them, making them not aligned with Paleo diet needs. The Califia brand from Target does not contain sugar and would be a good Paleo option, or use the coconut milk.
• Storage: Store leftovers in an airtight container in the fridge for up to 4 days. Reheat gently, adding a splash of broth if needed. Or, can be stored in a sealed container in the freezer for up to 3 months. 
• Meal Prep: Make the soup base ahead of time and add the pasta just before serving.

Perfect for the Whole Family

This recipe is family-friendly, catering to picky eaters and those with dietary restrictions. It’s creamy, flavorful, and satisfying with kid-approved ingredients (from a mom of 5 boys, though they prefer the version with green peas instead of spinach). 

Final Thoughts

This White Chicken Lasagna Soup is everything you need in a meal: creamy, cozy, and adaptable to a variety of diets. Whether you’re gluten-free, dairy-free, Whole30, Paleo, or Keto, this recipe has you covered. Ready in just 30 minutes, it’s an easy, nutritious, and delicious option for any night of the week.

Tag us @wholefoodfor7 on social media with your soup creations and let us know how you customized it. Happy cooking!

Other Whole30 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!
• Whole30 Chili
• Taco Soup
• White Chicken Chili
• Tomato Chicken and Basil Soup

White Chicken Lasagna Soup

Autumn @wholefoodfor7

An EASY 30-minute creamy soup that is loaded with veggies. It's gluten-free, dairy-free with Whole30, Paleo, and Keto options.

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 537 kcal

1/2x1x2x3x

Ingredients

 

• 3 tablespoons olive oil or avocado oil, divided
• 1/2 medium yellow onion finely chopped
• 1/4 cup fresh minced garlic
• 1 12-ounce bag fresh or frozen riced cauliflower steamed (about 2 cups steamed)
• 3 tablespoons nutritional yeast
• 2 cups heavy vegan cream sub 1 13oz can unsweetened full-fat coconut cream for Whole30
• 2 cups chicken bone broth (high protein) or chicken broth, see note
• 1 pound boneless skinless chicken breast cubed
• 2 teaspoons salt divided, more to taste
• 1/2 teaspoon black pepper
• 4 ounces gluten-free pasta see notes for Keto + Whole30
• 5 ounces fresh spinach chopped, can sub 2 cups frozen green peas
• 1 teaspoon dried basil
• 1/2 teaspoon dried parsley
• 1/2 teaspoon dried oregano

Instructions

 

• Heat the olive or avocado oil in a large soup pot or Instant Pot over medium heat or on Saute setting. Add the diced onion and sauté for 3-4 minutes, until softened and translucent. (I throw the steam in bag riced cauliflower in the microwave for 5 minutes during this cook time). Stir the minced garlic into the onions and cook for another minute until fragrant.
• Transfer the onion and garlic to a blender. Add to the blender the steamed riced cauliflower, nutritional yeast, chicken broth, and cream. Blend on high speed until smooth - this will create a thick sauce with wonderfully hidden veggies!
• In the same pan or Instant Pot on Saute, add the remaining olive oil over medium heat. Once hot, add the cubed chicken breast, sprinkling with 1 teaspoon salt and pepper. Saute until starting to brown and then add chopped spinach. Cook the spinach down for 2-3 minutes.
• Once chicken is mostly cooked and the spinach cooked down, add the sauce back to the soup pot. Then, add the pasta and an additional 1 teaspoon salt. Bring to a boil and then simmer until pasta is tender, stirring occasionally. This will vary per pasta, but about 8 minutes. If using the Instant Pot, seal the Instant Pot and cook on Soup setting for 10 minutes. 
• Taste the soup and add salt and pepper as needed. Serve hot and enjoy this comforting, creamy dish.
• TO STORE: Store leftovers in an airtight container in the fridge for up to 4 days. Reheat gently, adding a splash of broth if needed. Or, can be stored in a sealed container in the freezer for up to 3 months. 

Video

Notes

See blog post above for ingredient details, including links to favorites and options based on your dietary needs. Nutritional facts include using chicken bone broth and Banza chickpea pasta, for a higher protein result. 

NOTE ON PASTA: Traditional pasta is not Whole30 compatible or low carb. On a Whole30 or Keto diet? Use a 12oz package of Palmini, which is "pasta" made from hearts of palm to keep it low carb and Whole30-compatible. If using the Palmini, reduce the broth to 2 cups and cream to 1 1/2 cups. Drain the Palmini and add to pot, simmering for 10-15 minutes. "Pasta" will stay al dente but absorb the soup flavor. 

*NOTE ON BROTH: Use 2 cups if using an Instant Pot or using low-carb hearts of palm "pasta". Soup will have different thickness depending on pasta used. Add 1-2 cups additional broth, if needed, to desired thickness at the end of the cooking. 

Can I make it in a slow cooker?

To make this White Chicken Lasagna Soup in the slow cooker, just add the chicken, diced onion, garlic, broth, seasonings, and veggies to 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 broken gluten-free lasagna noodles and let them cook until tender. Finish by adding the creamy ingredients and spinach, then cook for a few minutes until the spinach is tender. 

Nutrition

Calories: 537kcalCarbohydrates: 24gProtein: 32gFat: 38gSaturated Fat: 26gPolyunsaturated Fat: 1gMonounsaturated Fat: 7gTrans Fat: 0.01gCholesterol: 48mgSodium: 967mgPotassium: 949mgFiber: 7gSugar: 3gVitamin A: 2243IUVitamin C: 38mgCalcium: 80mgIron: 5mg

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!