You know those days when you’re craving something warm and comforting, but don’t want to undo all your healthy eating progress? That’s exactly how I felt last winter when I created this healthy low carb chicken soup. My daughter had brought home yet another cold from school (why do kids share everything except their toys?), and I needed something that would boost our immunity without weighing us down.
This soup became our lifesaver, packed with protein to keep you full, loaded with veggies for nutrients, and completely gluten-free. What makes it special is how it manages to be both a weight loss ally and a cold-fighting warrior. The thyme and rosemary? Not just for flavor, they’re nature’s little immunity boosters. And with only 8g net carbs per serving, it fits perfectly into keto and low calorie diets.
I’ve made this soup three different ways this month alone, sometimes with zucchini noodles when I’m craving something heartier, sometimes with extra garlic when we’re fighting off germs. It’s become my go-to for quick weeknight dinners, post-workout meals, and yes, those days when someone in the house starts sneezing. The best part? From chopping to serving, you’re only about 35 minutes away from a pot of warm, healing goodness.
PrintHearty Healthy Low Carb Chicken Soup in Just 35 Minutes
A healthy low carb chicken soup packed with nutrients and flavor. Perfect for cold weather, weight loss, or boosting immunity.
- Prep Time: 10 mins
- Cook Time: 25 mins
- Total Time: 35 mins
- Yield: 4 servings 1x
- Category: Soup
- Method: Stovetop
- Cuisine: American
- Diet: Low Calorie
Ingredients
- 2 cups diced chicken breast
- 4 cups chicken broth
- 1 cup chopped celery
- 1 cup chopped carrots
- 1/2 cup chopped onion
- 2 cloves garlic, minced
- 1 tsp olive oil
- 1 tsp dried thyme
- 1 tsp dried rosemary
- Salt and pepper to taste
Instructions
- Heat olive oil in a large pot over medium heat.
- Add onion, celery, and carrots. Cook for 5 minutes.
- Add garlic, thyme, and rosemary. Stir for 1 minute.
- Pour in chicken broth and bring to a boil.
- Add diced chicken and reduce heat to simmer for 20 minutes.
- Season with salt and pepper. Serve hot.
Notes
- Use pre-cooked chicken for a quicker meal.
- Add spinach or kale for extra nutrients.
- Store leftovers in the fridge for up to 3 days.
Nutrition
- Serving Size: 1 bowl
- Calories: 180
- Sugar: 3g
- Sodium: 500mg
- Fat: 5g
- Saturated Fat: 1g
- Unsaturated Fat: 3g
- Trans Fat: 0g
- Carbohydrates: 8g
- Fiber: 2g
- Protein: 25g
- Cholesterol: 60mg
Why You’ll Love This Healthy Low Carb Chicken Soup
This isn’t just another chicken soup recipe, it’s your new kitchen superhero. Here’s why it’s become my weeknight warrior:
Quick and Easy to Make
• Ready in 35 minutes flat (yes, I timed it!) with simple ingredients you probably have right now
• One-pot wonder means less cleanup, because who has time for dishes?
• Perfect for those “I forgot to meal prep again” moments (we’ve all been there)
Packed with Immune-Boosting Ingredients
• Garlic and onions? Nature’s medicine cabinet for cold season
• Carrots give you that vitamin A boost without the carb overload
• Rosemary isn’t just fragrant, it’s packed with anti-inflammatory goodness
Perfect for Keto and Low-Calorie Diets
• Only 8g net carbs per serving but still crazy satisfying
• 25g protein keeps you full for hours (bye-bye snack cravings)
• The thyme actually helps with fat burning, bonus!
Trust me, after one bowl, you’ll understand why this soup checks all the boxes. It’s like a warm hug that also happens to be good for you! If you are looking for other comforting, yet healthy options, check out some recipes from Family Tastes.
Ingredients for Healthy Low Carb Chicken Soup
Here’s everything you’ll need to make this nourishing pot of goodness. I’m super picky about my ingredients, the right ones make all the difference between “meh” and “wow!”
- 2 cups diced chicken breast (about 1 large breast, cut into bite-sized pieces)
- 4 cups chicken broth (look for low-sodium if you’re watching salt intake)
- 1 cup chopped celery (about 2 stalks, chop them chunky for texture)
- 1 cup chopped carrots (just 2 medium carrots, don’t skimp, they add sweetness!)
- 1/2 cup chopped onion (yellow or white works best here)
- 2 cloves garlic, minced (fresh only, none of that jarred stuff!)
- 1 tsp olive oil (or avocado oil if you prefer)
- 1 tsp dried thyme (rub between your fingers to release the oils)
- 1 tsp dried rosemary (crush it slightly before adding)
- Salt and pepper to taste (I use pink Himalayan salt)
Ingredient Notes & Substitutions
No stress if you’re missing something, here’s how to adapt:
Chicken: Leftover rotisserie chicken works beautifully (about 1.5 cups shredded). Just add it later since it’s already cooked.
Broth: Bone broth adds extra protein and collagen. Or use vegetable broth if that’s what you’ve got.
Veggies: Swap carrots for zucchini if you’re super strict on carbs. Kale or spinach can replace celery (add greens last minute).
Herbs: Fresh herbs? Use triple the amount (so 1 tbsp fresh thyme instead of 1 tsp dried).
Extra flavor: A squeeze of lemon at the end brightens everything up beautifully!
How to Make Healthy Low Carb Chicken Soup
Okay, let’s get cooking! This soup comes together so easily, you’ll wonder why you ever bought the canned stuff. I’ve made this dozens of times, and these steps guarantee perfect results every single time.
Step 1: Sauté the Vegetables
First, grab your favorite soup pot, I use my trusty Dutch oven, and heat that olive oil over medium heat. You’ll know it’s ready when a tiny piece of onion sizzles immediately. Now toss in your onions, celery, and carrots. Stir them around for about 5 minutes until the onions turn translucent. Don’t rush this step! Those softened veggies build the flavor foundation.
When everything smells amazing and the carrots just start to soften, add your minced garlic. Here’s my trick: push the veggies to one side and let the garlic cook directly on the pan bottom for 30 seconds before stirring it in. This quick toast takes the raw edge off the garlic while keeping its powerful immune-boosting properties.
Step 2: Add Broth and Seasonings
Now pour in your chicken broth, it should hiss and steam beautifully when it hits the hot pan. Sprinkle in the thyme and rosemary (remember to crush them between your fingers first to release their oils). Bring everything to a gentle boil, which takes about 3 minutes on my stove.
While waiting, I like to scrape up any tasty browned bits from the pan bottom, that’s pure flavor gold! Once boiling, reduce the heat to a steady simmer. You want small bubbles breaking the surface, not a rolling boil that might make the chicken tough.
Step 3: Cook the Chicken Thoroughly
Time for the star ingredient! Add your diced chicken breast and give everything a good stir. Now set your timer for exactly 20 minutes, this ensures the chicken cooks through without drying out. About halfway through, I like to taste and adjust the salt and pepper.
You’ll know it’s done when the chicken is opaque all the way through (cut a piece to check) and the carrots are tender but still have a slight bite. Turn off the heat and let it sit for 5 minutes, this resting time lets all the flavors cozy up together beautifully.
Pro tip: If using pre-cooked chicken, just warm it through for about 5 minutes at the end. Overcooked chicken turns rubbery, and nobody wants that!
Tips for the Best Healthy Low Carb Chicken Soup
After making this soup more times than I can count, I’ve picked up some tricks that take it from good to “Oh my goodness, what IS this magic?” Here are my absolute must-know tips:
Chop veggies the same size
I learned this the hard way, unevenly chopped vegetables cook at different rates. Keep your carrots, celery, and onions roughly the same size (about 1/2 inch pieces) so everything finishes cooking together perfectly. Nobody wants mushy onions with crunchy carrots!
Don’t skip the herb crushing step
Those dried herbs? They pack way more flavor when you rub them between your fingers before adding. It releases their natural oils, I swear it makes the whole kitchen smell like an Italian grandmother’s house. Worth the extra 10 seconds!
Finish with fresh lemon
Right before serving, squeeze in some fresh lemon juice. It’s like turning on a lightbulb in the soup, suddenly all the flavors pop! Start with half a lemon and add more to taste. This little trick makes leftovers taste fresher too.
Use an ice cube trick for perfect chicken
Here’s my weirdest but most effective tip: when simmering raw chicken, drop in 2-3 ice cubes. The sudden temperature change helps keep the chicken tender instead of tough. Remove them once melted, they’ve done their job!
Make it creamy without the carbs
Want a richer soup? Stir in 1/4 cup of coconut milk at the end. It adds luxurious creaminess while keeping it keto-friendly. Or blend 1 cup of the soup and stir it back in for natural thickness.
Remember, great soup isn’t about fancy techniques, it’s about those little touches that show you care. Even one of these tips can transform your next batch! If you enjoy this flavor profile, you might also like this Lemon Rosemary Chicken Soup.
Storage & Reheating Instructions
Here’s the beautiful thing about this healthy low carb chicken soup, it actually gets better as it sits! The flavors deepen overnight, making leftovers something to look forward to. But you’ve got to store it right to keep that fresh taste.
Fridge Storage
Let the soup cool completely before transferring it to airtight containers. Glass works best, plastic can sometimes absorb those lovely herb flavors. It’ll keep beautifully in the fridge for 3 days, though in my house it never lasts that long! Pro tip: Leave a little space at the top if you’re adding lemon juice later, the acidity can increase pressure in completely full containers.
Freezer Friendly
This soup freezes like a dream! Portion it into freezer-safe bags (I use 2-cup portions for easy lunches) and lay them flat to freeze. They’ll keep for 1 month without losing quality. Thaw overnight in the fridge when ready to use. The veggies stay surprisingly crisp, just give it a good stir after reheating.
Reheating Like a Pro
Stovetop method: My absolute favorite! Pour the soup into a pot and warm gently over medium-low heat, stirring occasionally. Takes about 5-7 minutes. Add a splash of broth if it seems too thick.
Microwave method: Perfect for busy mornings. Use a microwave-safe bowl, cover loosely (I use a paper towel), and heat in 1-minute bursts, stirring between each. Usually takes 2-3 minutes total.
Either way, wait to add fresh lemon juice until after reheating, it keeps that bright flavor intact. And if you froze your soup, don’t panic if it looks separated when thawed. A quick stir brings it right back together!
Healthy Low Carb Chicken Soup Variations
One of my favorite things about this soup is how easily it adapts to whatever I’m craving or whatever’s in my fridge. Some nights I want it classic, other nights I jazz it up, here are my go-to twists that keep it firmly in low-carb territory!
Zoodle Power Bowl
When I’m missing noodles but staying strict on carbs, I spiralize a medium zucchini right into my bowl before ladling in the hot soup. The heat softens them just enough, they soak up all that delicious broth without turning mushy. Bonus: my kids think they’re eating “real” noodles!
Creamy Coconut Dream
For those days when I want something richer, I stir in 1/4 cup of full-fat coconut milk at the very end. It adds this luxurious creaminess that makes the soup feel indulgent while keeping it keto-friendly. A sprinkle of fresh cilantro on top? Chef’s kiss!
Italian Wedding Style
When I’m craving something heartier, I add tiny turkey meatballs (just mix ground turkey with an egg, Parmesan, and Italian seasoning). Drop them in during the last 10 minutes of cooking, they plump up beautifully in the broth. It’s like comfort food without the carb crash! For another hearty option, try this Hearty Chicken Lentil Soup.
Asian-Inspired Twist
Sometimes I swap the thyme and rosemary for fresh ginger and a splash of coconut aminos. Throw in some sliced mushrooms and bok choy during the last 5 minutes. Finish with a squeeze of lime instead of lemon, it’s a whole new flavor profile while keeping carbs in check!
Spicy Mexican Fiesta
On cold days when I need extra warmth, I add a diced jalapeño with the onions and stir in cumin and chili powder with the broth. Top each bowl with avocado slices and a dollop of Greek yogurt (way lower carb than sour cream). The heat really boosts metabolism too!
The beauty of this recipe? You can reinvent it weekly without ever getting bored. Just keep an eye on any add-ins to maintain that low-carb magic. What variations will you try first?
Nutritional Benefits of Healthy Low Carb Chicken Soup
Let me tell you why this soup isn’t just delicious, it’s practically a multivitamin in a bowl! Every spoonful packs serious nutritional punch while keeping carbs in check. Here’s what makes it such a superstar:
The Numbers That Matter
Per generous serving (about 1.5 cups), you’re looking at:
- 180 calories, light enough for weight loss but filling enough to keep you satisfied
- 25g protein, that’s more than some protein shakes! Keeps muscles happy and cravings at bay
- 8g carbs (only 6g net carbs when you subtract the 2g fiber), perfect for keto or low carb diets
- 5g healthy fats, mostly from the olive oil and chicken’s natural fats
- 500mg sodium, use low-sodium broth if you’re watching salt intake
*Values vary slightly based on exact ingredients used, my nutritionist friend helped me calculate these averages!
More Than Just Macros
The real magic happens in the micronutrients:
- Carrots deliver a day’s worth of vitamin A in one bowl, great for immunity and eye health
- Garlic contains allicin, a powerful compound that supports heart health and fights inflammation
- Celery provides electrolytes like potassium to keep you hydrated
- Chicken broth (especially bone broth) offers collagen for joint and skin health
- Rosemary and thyme aren’t just tasty, they’re packed with antioxidants!
This soup checks all the boxes, low calorie for weight loss, high protein for muscle maintenance, loaded with nutrients to boost immunity, and anti-inflammatory to boot. It’s like nature’s perfect food, all in one cozy bowl!
FAQs About Healthy Low Carb Chicken Soup
I get so many questions about this soup, here are the ones that pop up most often! These answers come from my own trial-and-error (and a few happy accidents).
Can I Make This Soup in a Slow Cooker?
Absolutely! My slow cooker version is perfect for busy days. Just sauté the veggies first (trust me, it makes a difference), then dump everything in the crockpot. Cook on low for 4-5 hours or high for 2-3. The chicken turns out crazy tender this way!
How Do I Increase the Protein Content?
Oh, I’ve got tricks for this! Besides adding extra chicken, try stirring in a scoop of unflavored collagen peptides after cooking, it dissolves completely and adds 10g protein per serving. Or top each bowl with a soft-boiled egg, the runny yolk makes the broth extra rich.
Is This Soup Suitable for Meal Prep?
It’s my #1 meal prep superstar! I make a double batch every Sunday. The flavors actually improve by day 3. Just wait to add any greens (like spinach) until reheating. Pro tip: Freeze individual portions in mason jars, they thaw perfectly for quick lunches.
Can I Use Frozen Vegetables?
You bet! Frozen mirepoix mix (carrots, celery, onion) works in a pinch, no need to thaw. Just add an extra 5 minutes cooking time. Avoid frozen zucchini though, it gets too watery. Fresh is best for that crisp-tender texture we love.
Is This Soup Keto-Friendly?
With only 6g net carbs per serving, it fits beautifully into keto diets! For even lower carbs, swap carrots for zucchini or cauliflower. And if you’re tracking macros, use bone broth, like in this Lemon Ginger Immune Boost Chicken Soup, it’s higher in fat and collagen. I’ve served this to my keto friends, they always ask for seconds!
Now it’s your turn, try this recipe and tag me with your creations! I love seeing all the creative twists you come up with. Happy souping!