There’s something so comforting about a chicken and rice soup, and this cajun chicken soup is no exception. It’s savory, herby, with some cayenne to add a little bit of heat, and a naturally creamy texture thanks to blended cannellini beans. It’s so flavorful and so nourishing – aka a total drool-worthy soup, if you ask me.
Not only do the beans add plant-based protein and fiber for steady energy and digestion, they also give the soup a silky finish without needing dairy. You can swap the rice if needed (jasmine, basmati, or brown all work), just adjust the cook time — wild rice takes closer to 40–45 minutes once it’s simmering. But let’s talk more about it here.
Why This Cajun Chicken Soup Works for Healthy, Cozy Dinners
As a registered dietitian and certified personal trainer, I built this recipe to be both comforting and balanced. Shredded chicken adds satisfying protein to help keep you full, while vegetables like onion, carrot, celery, and bell pepper bring antioxidants and flavor that build a strong base without extra effort.
Using bone broth adds depth plus minerals that support immune health, and the mix of dried herbs and Cajun-inspired spices gives you that cozy, slightly spicy flavor you want from a creamy chicken soup recipe — all in one pot.
I promise you this soup will help get you through the last of these cold winter days, because, if you’re like me, you’re counting down the days to warmer sunnier weather.
A Creamy, Dairy-Free Chicken Soup That’s Meal-Prep Friendly
Ok, so, another reason you’ll love this dairy-free Cajun chicken soup is because it freezes and reheats really well, making it a great option for meal prep or busy weeknights.
The combination of chicken and wild rice makes it hearty enough to stand alone as a healthy dinner (or lunch!), while the lemon juice and fresh parsley at the end keep it bright and fresh. It’s the kind of freezer-friendly chicken soup you can make once and rely on all season — simple, filling, and intentionally balanced for real life. Hope you love it!
Ingredients You’ll Need:
For the Creamy Base:
- Chicken bone broth (I like Kettle & Fire)
- Cannellini beans
- Full-fat coconut milk (I like Native Forest; if not dairy-free, option to sub half and half or cream)
For the Soup:
- Olive oil
- Yellow onion
- Carrot
- Celery
- Red bell pepper
- Garlic cloves
- Dried thyme
- Kosher salt
- Dried rosemary
- Smoked paprika
- Onion powder
- Garlic powder
- Cayenne pepper
- Freshly ground black pepper
- Shredded chicken (rotisserie)
- Wild rice
- Freshly squeezed lemon juice
- Fresh parsley
How To Make Creamy Cajun Chicken Soup
Looking for the full recipe?
Scroll down to the Recipe Card below for complete instructions & measurements.
This creamy cajun chicken soup comes together in one pot and is perfect for meal prep, cozy dinners, or freezer-friendly lunches.
- Blend the creamy base. Add the cannellini beans, chicken bone broth, and coconut milk to a blender and blend until completely smooth. This creates the creamy, dairy-free base for the soup. Set aside.
- Cook the vegetables. Heat olive oil in a large stockpot over medium heat. Add the onion, carrot, celery, and red bell pepper, cooking until softened and translucent, about 7–8 minutes.
- Add garlic and spices. Stir in the garlic, thyme, rosemary, paprika, onion powder, garlic powder, cayenne, salt, and black pepper. Cook for about a minute, just until fragrant.
- Stir in chicken and rice. Add the shredded chicken and rinsed wild rice, mixing well so everything is evenly combined.
- Simmer until tender. Pour in the blended broth mixture and stir. Bring to a gentle boil, then reduce heat, cover, and simmer for 40–45 minutes, stirring occasionally, until the rice is cooked and the soup is creamy.
- Finish with fresh flavor. Remove from heat and stir in the lemon juice and parsley. Taste and adjust seasoning as needed.
- Serve or freeze. Ladle into bowls and enjoy warm. To freeze, let the cajun chicken soup cool completely before transferring to airtight containers, leaving a little space at the top.
Recipe Substitutions & Questions
Here are a few easy substitutions and swaps to help you customize this Creamy Cajun Chicken Soup based on what you have on hand or your dietary needs.
- Rice: Option to swap the wild rice for jasmine, basmati, or brown rice; just reduce or extend the simmer time as needed since wild rice takes the longest to cook. Quinoa also works for a faster-cooking, higher-protein option (add during the last ~15 minutes).
- Coconut milk: If you’re not dairy-free, substitute half-and-half or heavy cream for a similar creamy finish. For a lighter option, use regular milk or unsweetened almond milk (the soup will be slightly less rich).
- Cannellini beans: Great northern beans or navy beans work the same way in the creamy base. In a pinch, you can use cooked white lentils for a similar texture and added protein/fiber.
- Chicken: Rotisserie chicken is easiest, but any cooked shredded or chopped chicken breast or thighs work. You can also cook raw diced chicken directly in the pot after sautéing the veggies, before adding rice and broth.
- Bone broth: Regular chicken broth or stock can be used instead of bone broth with no other changes needed.
- Red bell pepper: Swap for yellow or orange bell pepper, or omit if needed and add an extra ½ cup diced carrot or celery to keep the veggie base balanced.
- Fresh parsley: Fresh cilantro or chopped green onions can be used for a different but still fresh finish, or simply skip if you don’t have herbs on hand.
- Lemon juice: Apple cider vinegar or white wine vinegar (start with 1–2 teaspoons) can replace lemon juice to add the same bright acidity at the end.
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Can I make Cajun chicken soup less spicy?
Yes! The heat in this Cajun chicken soup comes mainly from the cayenne pepper, so you can simply reduce it or leave it out entirely for a milder flavor. If you want to keep the Cajun-inspired taste without the spice, keep the smoked paprika, garlic powder, onion powder, and herbs — they add plenty of flavor without extra heat.
What makes this Cajun chicken soup creamy without dairy?
Instead of cream, this recipe blends cannellini beans with broth and a little coconut milk to create a naturally creamy base. The beans add fiber and protein while thickening the soup, giving it that silky texture you expect from a creamy chicken soup recipe, no heavy cream required.
More Healthy Soups and High-Protein Meals
- Chipotle Beef & Black Bean Soup
- Lasagna Soup (High-Protein!)
- Nourishing Chicken Chili
- One Pan Enchilada Skillet
- Slow Cooker Crispy Greek Beef Bowls
- Easy Baked Ziti (Freezer-Friendly)
Creamy Cajun Chicken Soup
Ingredients
For the Creamy Base:
- 6 cups chicken bone broth, (I like Kettle & Fire)
- 1 can cannellini beans, drained and rinsed
- ¼ cup full-fat coconut milk, (I like Native Forest; if not dairy-free, option to sub half and half or cream)
For the Soup:
- 2 tablespoons olive oil
- 2 cups diced yellow onion, (about 1 onion)
- 1 cup diced carrot, (about 1 large carrot)
- 1 cup diced celery, (about 2 large stalks of celery)
- 1 red bell pepper, diced
- 4 cloves garlic, minced
- 2 teaspoons dried thyme
- 2 teaspoons kosher salt
- 1 teaspoon dried rosemary
- 1 teaspoon smoked paprika
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- ¼ – ½ teaspoon cayenne pepper
- Freshly ground black pepper
- 4 cups shredded chicken (rotisserie)
- 1 cup wild rice, rinsed until the water runs clear
- 1 tablespoon freshly squeezed lemon juice
- ¼ cup chopped fresh parsley
Instructions
For the Creamy Base:
- In a high-speed blender, add the drained beans, the chicken bone broth, and coconut milk. Blend on medium until totally smooth. Set aside.
For the Soup:
- In a large stockpot over medium heat, add the olive oil.
- Once hot, add the onion, carrot, celery, and red bell pepper. Cook, stirring occasionally, until the veggies are translucent, about 7 to 8 minutes.
- Add the garlic, thyme, salt, rosemary, paprika, onion powder, garlic powder, cayenne, and a few grinds of freshly cracked pepper. Stir and cook until the garlic is fragrant, about 1 minute.
- Add the chicken and wild rice, stir to combine.
- Pour in the broth mixture and stir to combine. Bring the soup to a low boil before turning it to medium-low to simmer. Cover and cook, stirring occasionally, for about 40 to 45 minutes, or until the rice is totally cooked and the veggies are tender.
- Remove from the heat and stir in the lemon juice and parsley. Taste for seasoning and adjust as needed.
- Serve in shallow bowls. Enjoy!
To Freeze:
- Let the soup cool completely before transferring to airtight containers. Leave at least a ½ inch of clearance between the soup and the top of the lid. This will last in the freezer for up to 5 months.
Notes
- Wild rice: Substitute jasmine, basmati, or brown rice — just adjust cook time as needed. Quinoa works too (add during the last ~15 minutes).
- Coconut milk: If not dairy-free, use half-and-half or heavy cream. Milk or unsweetened almond milk also work for a lighter option.
- Cannellini beans: Swap for great northern or navy beans with no changes.
- Chicken: Use any cooked shredded chicken, or cook raw diced chicken in the pot after sautéing the veggies.
- Bone broth: Regular chicken broth or stock works perfectly.
- Bell pepper: Any color bell pepper works, or replace with extra carrot or celery.
- Parsley: Fresh cilantro or green onions can be used, or skip if needed.
- Lemon juice: Substitute a splash of apple cider vinegar or white wine vinegar for brightness.
