By Becky Hardin
Published Jun 4, 2022
Buffalo Chicken Soup turns the delicious flavor of Buffalo chicken wings into soup form! This skinny, healthy Buffalo chicken soup recipe has so much flavor, but it’s light on calories. Try this delicious soup and see if you can guess the secret ingredient!
Why We Love This Buffalo Chicken Soup Recipe
This skinny soup is a comforting, low-calorie way to get a taste of your favorite Buffalo chicken wings ! It tastes the same, but you get to sip it out of a bowl, which actually makes it even more intensely delicious.
- Healthy. This recipe is healthier than you’d think! It’s just over 300 calories per serving, with less than 20 grams of carbs.
- Flavorful. This skinny soup doesn’t miss any of the flavor. It’s still just as tasty and delicious!
- Game Day Favrite. If you’re looking for something lighter to serve on gameday, this creamy buffalo chicken soup is just the thing. It’s cozy and tastes like a bowl of buffalo wings
The Secret to Healthy Buffalo Chicken Wing Soup
This soup is surprisingly healthy. It’s basically a low-calorie way to enjoy the flavor of Buffalo chicken wings!
A lot of that is owed to our secret ingredient: cauliflower. Pureed cauliflower thickens the base of this soup to keep it super-low in calories, without sacrificing any flavor. It’s just absolutely amazing! I can’t wait to try it with other soups to make them healthier with this genius idea.
How to Store and Reheat
Store leftover Buffalo chicken soup in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or on the stovetop set over medium-low heat until warmed through.
How to Freeze
Freeze Buffalo chicken soup in an airtight container for up to 3 months. Let thaw overnight in the refrigerator before reheating.
Serving Suggestions
This skinny Buffalo chicken soup makes a great appetizer before dinner or the perfect light lunch. And it pairs well with all kinds of foods if you want to build a meal around it, or serve it to guests on game day! Make a soup and salad lunch, or serve bowls of soup along with your favorite appetizers for Sunday football . We love it with Traditional Greek Salad , Air Fryer Grilled Cheese , Homemade Cornbread , and Garlic Parmesan Sweet Potato Fries .
The only thing that adds heat to this soup is the buffalo sauce. So yes, you’ll get a bit of a kick, but it’s not overly spicy. You can add more hot sauce if you like it hot!
The pureed cauliflower makes the soup base quite thick, so you shouldn’t have an issue with watery soup. It will be thick and creamy!
Buffalo sauce is basically hot sauce mixed with butter to make it thick, rich, and creamy. You can substitute regular hot sauce, but it will change the texture and flavor a bit.
I like to add blue cheese crumbles and green onions for a simple garnish. But you could also add tortilla strips, more buffalo/hot sauce, shredded cheese, or cilantro.
More Buffalo Chicken Recipes To Try
- Buffalo Chicken Dip
- Stuffed Buffalo Chicken
- Buffalo Chicken Chili
- Buffalo Chicken Dip Bites
- Buffalo Chicken Meatballs
- Buffalo Chicken Enchiladas
- Buffalo Chicken Sandwiches
Notes from the Test Kitchen
An immersion blender is ideal for this recipe, but you can use a food processor or high-powered blender instead. Just be sure the cauliflower has been cut into small pieces, and is nice and soft so it can be easily blended.
5-Star Review
“This was the most incredible soup I’ve ever had! I never leave reviews but had to for this recipe. This will be a constant rotation from now on in our household. My 10 year old had five bowls that’s how good this is!!” -Mackenzie
Ingredients1x2x3x
- ▢ 1 head cauliflower chopped
- ▢ 1 cup water
- ▢ 3 tablespoons ranch seasoning (store-bought or click for recipe)
- ▢ 2 cups low-sodium chicken broth
- ▢ 4 cups low-sodium chicken stock
- ▢ 1 pound carrots sliced
- ▢ 6 ribs celery sliced
- ▢ 1 onion diced
- ▢ 1 tablespoon unsalted butter (⅛ stick)
- ▢ 1 cup Buffalo sauce (store-bought or click for recipe)
- ▢ 2 pounds shredded cooked chicken
- ▢ Chopped green onion and blue cheese crumbles optional, for garnish
Video
Instructions
- Boil the cauliflower in a Dutch oven with the water, ranch seasoning, chicken broth, and chicken stock until very tender; approximately 10 minutes. 3 tablespoons ranch seasoning, 1 head cauliflower, 4 cups low-sodium chicken stock, 2 cups low-sodium chicken broth, 1 cup water
- While the cauliflower is cooking, sauté the carrots, celery, and onion with the butter. Cook on medium heat until the onions are translucent and the vegetables are fork-tender. 1 pound carrots, 6 ribs celery, 1 onion, 1 tablespoon unsalted butter
- Using an immersion blender, blend the cauliflower into a purée in the stockpot. It should blend completely and form a thicker base for the soup. Add the hot sauce and stir. 1 cup Buffalo sauce
- Add the celery, carrots, and onion to the stockpot and stir.
- Stir in the chicken pieces and let cook on low for 20-30 minutes 2 pounds shredded cooked chicken
- Serve hot with green onion and blue cheese as garnish (optional). Chopped green onion and blue cheese crumbles
Equipment
- Dutch Oven
- Immersion Blender
Becky’s Tips
- Use fully-cooked chicken for this recipe. Do not add raw or undercooked chicken into the soup.
- An immersion blender is ideal for this recipe, but you can use a food processor or high-powered blender instead. Just be sure the cauliflower has been cut into small pieces, and is nice and soft so it can be easily blended.
- Nutritional information does not include optional toppings.
Nutrition information is automatically calculated, so should only be used as an approximation.
How to Make Buffalo Chicken Soup Step by Step
Boil the Cauliflower: Boil 1 head of chopped cauliflower in a Dutch oven with 1 cup of water, 3 tablespoons of ranch seasoning, 2 cups of low-sodium chicken broth, and 4 cups of low-sodium chicken stock until very tender; approximately 10 minutes.
Sauté the Veggies: While the cauliflower is cooking, sauté 1 pound of sliced carrots, 6 ribs of sliced celery, and 1 diced onion with 1 tablespoon of unsalted butter. Cook on medium heat until the onions are translucent and the vegetables are fork-tender.
Blend the Cauliflower: Using an immersion blender, blend the cauliflower into a purée in the stockpot. It should blend completely and form a thicker base for the soup. Add 1 cup of Buffalo sauce and stir.
Add the Veggies: Add the celery, carrots, and onion to the stockpot and stir.
Stir in the Chicken: Stir in 2 pounds of shredded cooked chicken and let cook on low for 20-30 minutes. Serve hot with green onion and blue cheese as garnish (optional).
Buffalo Chicken Soup
Equipment
- Dutch Oven
- Immersion Blender
Ingredients
- 1 head cauliflower chopped
- 1 cup water
- 3 tablespoons ranch seasoning (store-bought or click for recipe)
- 2 cups low-sodium chicken broth
- 4 cups low-sodium chicken stock
- 1 pound carrots sliced
- 6 ribs celery sliced
- 1 onion diced
- 1 tablespoon unsalted butter (⅛ stick)
- 1 cup Buffalo sauce (store-bought or click for recipe)
- 2 pounds shredded cooked chicken
- Chopped green onion and blue cheese crumbles optional, for garnish
Instructions
- Boil the cauliflower in a Dutch oven with the water, ranch seasoning, chicken broth, and chicken stock until very tender; approximately 10 minutes. 3 tablespoons ranch seasoning, 1 head cauliflower, 4 cups low-sodium chicken stock, 2 cups low-sodium chicken broth, 1 cup water
- While the cauliflower is cooking, sauté the carrots, celery, and onion with the butter. Cook on medium heat until the onions are translucent and the vegetables are fork-tender. 1 pound carrots, 6 ribs celery, 1 onion, 1 tablespoon unsalted butter
- Using an immersion blender, blend the cauliflower into a purée in the stockpot. It should blend completely and form a thicker base for the soup. Add the hot sauce and stir. 1 cup Buffalo sauce
- Add the celery, carrots, and onion to the stockpot and stir.
- Stir in the chicken pieces and let cook on low for 20-30 minutes 2 pounds shredded cooked chicken
- Serve hot with green onion and blue cheese as garnish (optional). Chopped green onion and blue cheese crumbles
Video
Notes
- Use fully-cooked chicken for this recipe. Do not add raw or undercooked chicken into the soup.
- An immersion blender is ideal for this recipe, but you can use a food processor or high-powered blender instead. Just be sure the cauliflower has been cut into small pieces, and is nice and soft so it can be easily blended.
- Nutritional information does not include optional toppings.
Nutrition
By Becky Hardin
Published Jul 12, 2017
This Essential Grocery List is an absolute life saver for my family on the busy weeks. When I started this journey to learn how to cook, I quickly realized that the first step in cooking is having staple ingredients on hand. I want to avoid having to run out to the grocery store every single time I prepare a new recipe. Having a well-stocked pantry has made my life in the kitchen so much simpler, because when it’s time to cook, I have what I need.
Essential Grocery List
It’s so helpful to have a basic grocery list to help me remember which foods to buy at the store. This food shopping list is my go-to!
It’s better to stock up on things like grains, seasonings and spices, baking essentials, oils, condiments, canned and frozen foods, etc. so I can just grab them when I need them. These things have a long shelf life , so I keep them in my kitchen for convenience.
However, I do have to go to the supermarket sometimes, and there’s a way to make that trip easy and hassle-free: I keep a grocery list! If I go in blindly, I’ll leave with things I don’t need, and nothing that actually helps me prepare a good meal.
In the list below, I’ve compiled everything I always have on my stock-up grocery list.
I’ve got you covered! I created an easy grocery list filled with all of the essentials. Plus there’s a free printable version that you can take with you to the grocery store. It has everything you need to stock your pantry, your freezer, and your refrigerator.
Click to get my Free Printable Grocery List
What to Buy at the Grocery Store
This is the perfect grocery list filled with all the basics and essentials. It should help get you going if you’re new to cooking, or if you’re just left staring helplessly at an empty pantry and don’t know how to fill it.
When I first started cooking, things could seem overwhelming. I quickly realized that they more prepared I could be, the more confident I felt. If you already have the basics in your kitchen, then you can shop stress-free.
So print out our easy grocery list, stock up your pantry and fridge, and you’ll be cooking in no time!
Click to get my Free Printable Grocery List for the perfectly stocked pantry and freezer!
Fresh Produce
- Apples
- Bananas
- Strawberries
- Avocados
- Bell Peppers
- Carrots
- Broccoli
- Garlic
- Lemons/Limes
- Onion
- Parsley
- Cilantro
- Basil
- Potatoes
- Spinach
- Tomatoes
GRAINS
- Breadcrumbs
- Pasta
- Quinoa
- Rice
- Sandwich Bread
- Tortillas
MEAT/PROTEIN
- Chicken
- Eggs
- Ground Beef
- Sliced Turkey
- Lunch Meat
DAIRY
- Butter
- Sliced Cheese
- Shredded Cheese
- Milk
- Sour Cream
- Greek Yogurt
BAKING GOODS
- Baking powder
- Baking Soda
- Granulated Sugar
- Brown Sugar
- Flour
- Honey
- Vanilla Extract
- Dry Yeast
- Chocolate Chips
- Cocoa Powder
- Powdered Sugar
FREEZER
- Fruit and Berries
- Frozen Veggies (Corn, Peas, Broccoli, etc)
- Juice Concentrate
- Pizza or Other Convenience Meals
- Pie Crust
- Cookie Dough
CANNED/DRIED GOODS
- Chicken stock/broth
- Salsa
- Diced Tomatoes
- Jam/Jelly
- Peanut Butter
- Pasta Sauce
- Beans (Black Beans, Chickpeas, Baked Beans, etc)
- Soups
- Tuna
- Green Chiles
- Canned Veggies
- Coffee or Tea
Get more details on the best non-perishable and pantry foods
CONDIMENTS/SPICES
- Black Pepper
- Chili Powder
- Cinnamon
- Crushed Red Pepper
- Cumin
- Garlic Powder
- Ketchup
- Mustard
- Mayo
- Nutmeg
- Paprika
- Salt (Course Sea Salt and Kosher Salt)
- Soy Sauce
- Steak Sauce
- Hot Sauce/ Buffalo Sauce
- Salad Dressings
OILS/VINEGARS
- Apple cider vinegar
- Balsamic vinegar
- Coconut Oil
- Olive Oil
- Vegetable/Canola Oil
- Red Wine Vinegar
- White Vinegar
- Cooking Wine
- White Wine Vinegar
SNACKS
- Crackers
- Nuts
- Quick Oats
- Popcorn
- Tortilla Chips
- Cereal
Click to get my Free Printable Grocery List for the perfectly stocked pantry and freezer!
Click ☝🏻 for my FREE Grocery List Printable!
I hope this essential grocery list can help you buy what you need and make your home cooking so much easier!
Stock Your Kitchen
Find more ideas for your grocery list, stock up your kitchen, and print more cooking guides and charts to keep handy!
Non-Perishable Foods to Stock Up On
Frozen Vegetables to Stock Up On (and Recipes to Make)
Ultimate List of Cooking Herbs for Your Kitchen
Ultimate List of Cooking Spices for Your Kitchen
Cooking Oil 101: Types of Cooking Oils to Use
26 Types of Pasta and When to Use Them
What Fruits and Vegetables are in Season?
Meat Temperature Chart (Free Printable)
How to Meal Prep (Guide for Beginners)
Basic Cooking Measurements & Kitchen Conversion Chart
