Turmeric Chicken and Cauliflower Rice Soup

Turmeric Chicken and Cauliflower Rice Soup



Healing Turmeric Chicken and Cauliflower Rice Soup.


This Turmeric Chicken and Cauliflower Rice Soup is not only glowy and vibrant, but it’s full of so much anti-inflammatory goodness! The star of the show in the recipe aka ground turmeric is a spice that is made from the root of a turmeric plant. It is responsible for the color of curry and mustard and has been celebrated for its use in food and medicine for centuries.


Curcumin is an ingredient in turmeric that offers antioxidant and anti-inflammatory properties. It’s used for many health problems such as arthritis, heartburn, IBS, and lowering blood sugar. There are many who suffer from chronic acid reflux who are able to tolerate and benefit from turmeric, but there are a small number of people who it is problematic for. If you have GERD, keep that in mind while making this recipe and just the fact that some foods are trial and error.


Healing Turmeric Chicken and Cauliflower Rice Soup.



To make Turmeric Chicken and Cauliflower Rice Soup, here’s what you’ll need:

  • chicken breast
  • cauliflower
  • chicken/veggie broth
  • ground turmeric
  • onion and garlic powder
  • salt and pepper
  • optional, but delicious; chopped thyme leaves and parsley


Don’t forget to tag @thegerdchef and hashtag #thegerdchef if you end up giving this recipe a try, I’d love to see it!



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Healing Turmeric Chicken and Cauliflower Rice Soup.

Turmeric Chicken and Cauliflower Rice Soup

  • Prep Time: 10 minutes
  • Cook Time: 35 minutes
  • Total Time: 45 minutes
  • Yield: 5 servings 1x


This Turmeric Chicken and Cauliflower Rice Soup is healing, bright, and so cozy for the fall and winter months!



  • 1 chicken breast
  • 4 cups of cauliflower rice
  • 2 celery stalks, sliced,
  • 2 medium carrots, sliced
  • 3 cups of chicken/vegetable broth
  • 2 cups of water
  • 2 tbsp of avocado oil or olive oil
  • 1/2 tsp of ground turmeric
  • 1/4 tsp each of onion and garlic powder
  • 12 tbsp of salt
  • pepper, to taste
  • fresh herbs; chopped thyme leaves and parsley


  1. Prep vegetables: slice the carrots and celery. Wash and cut the stem/leaves off the cauliflower. Cut into fourths and process in a blender in batches until you get a cauliflower rice. If you don’t have a blender, you can use a box grater to rice the cauliflower.
  2. Bring the water and broth to a boil in a stockpot. Add the chicken breast, carrots, celery, bay leaf, thyme leaves, garlic/onion powder, and 1-2 tbsps of salt. Lower heat to a simmer and cover.
  3. While the soup is cooking heat a skillet on medium, then add 2 tbsp of oil. Once the oil is hot, add the cauliflower rice, turmeric, 1/2 a tsp of salt, and pepper to taste. Cook for 10 minutes, stirring occasionally. 
  4. Take the chicken out of the stockpot once it’s cooked through and shred it with a fork. Add the shredded chicken and turmeric cauliflower rice to the stockpot. Let simmer for 1 minute. Season with salt and pepper taste. Top with fresh chopped parsley.


Approx. 5 FPs per servingFP stands for Fermentation Potential and is used to determine the symptom potential in foods for those using the Fast Tract Diet to heal/improve symptoms of GERD, LPR, SIBO, IBS, etc.

If you don’t care for cauliflower or can’t tolerate it, replace it with cooked jasmine rice (just add the ground turmeric while cooking the rice).

Turmeric is something that can be tolerated by many GERD sufferers, but there a small amount that find it problematic. Keep that in mind while trying this recipe and just the fact that some foods are trial and error.

I use powdered onion and garlic in this recipe because they are easier to digest than whole onion and garlic, but if you can tolerate garlic and onion whole and cooked, go for it! Just sauté until the onion is translucent before adding the water and broth. Can’t tolerate powdered onion and garlic at the moment? Feel free to omit altogether and adjust this recipe to suit your dietary needs.

  • Category: Soups
  • Method: Stovetop

Keywords: antiinflammatory, cauliflower soup, turmeric, chicken soup


A bowl and spoonful of Turmeric Chicken and Cauliflower Rice Soup

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This recipe was created following the guidelines of the Fast Tract Diet; a protocol I’ve used to personally help reduce my chronic acid reflux (GERD) symptoms. Keep in mind that a food one person may be able to tolerate, another may have trouble tolerating. Adjust recipes according to what fits your individual health and dietary needs.

22 thoughts on “Turmeric Chicken and Cauliflower Rice Soup”

  • Love the recipes so much! Is there nutrition facts available for these? I’m also trying to lose weight.

    • Hi Cecilia!

      So happy you are enjoying the recipes!

      Here’s what I have for the nutrition facts per serving:

      Calories: 245
      Total Fat: 9.9 g
      Cholesterol: 86 mg
      Total Carbohydrates: 5.1 g
      Dietary Fiber: 1.5 g
      Protein: 32.2 g

  • Made this soup over the weekend and love it! I added 2 more cups of broth so that we’d have leftovers and reduced the salt in the soup, but otherwise followed the recipe. I’ll be making it again, for sure. So thrilled to find your site!

  • This recipe is outstanding! I was reluctant about the cauliflour and tumeric, but it worked perfectly. I made this in the instant pot– carrot, celery, chicken, bay leaf, spices– 7 minutes, 10 minutes natural pressure release. Cauliflour as directed in the recipe.

  • Made this for the first time today. I’m just starting to incorporate anti-inflammatory foods/recipes into my diet. This was delicious! I will reduce the salt next time, but otherwise it was perfect!

  • Haven’t tried yet but I’m loving using turmeric in soups, it adds a TON of nutritional benefits but doesn’t pack a HUGE flavor, just nice and mellow but it does make stuff YELLOW but don’t confuse color with flavor. I’ll be adding at least a TBL of it to this batch.
    BE SURE to add some pepper to whatever you are using turmeric in as it magnifies the benefits of the turmeric exponentially, it doesn’t take much. 😉

  • Finally! A soup that is easy to make and I felt like I got a tummy massage. I have suffered with GERD for many years and most of the recipes I found were complicated & time consuming. I quit trying to cook for GERD, but now I look forward to trying more of The GERD Chef recipes. Thank you!

    • So glad this worked for you, Cathy! Let me know if there’s something specific that you’d like to see.

    • I generally try to use frozen soups within a few months, although lotsa of folks are comfortable with longer.

  • I don’t have GERD, but I make this for my partner that does, and she asks me to make this quite often. That doesn’t mean I don’t eat a few bowls myself, because it is a delicious soup! It’s been challenging finding recipes that are GERD-friendly that we both like, but this one is a winner. Thank you for sharing!

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