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    Home » Soup and Salad

    Keto Chicken (no noodle) Soup

    January 7, 2021 by Chelsea Blake Leave a Comment

    Jump to Recipe Print Recipe

    My cousin Nancy made me a pair of bowls for Christmas and I couldn't wait to use them. And since a cold front just blew through last night, it seemed like the perfect day for a warm bowl of Keto Chicken (no noodle) Soup! As the name suggests, there's no noodles in this dish... but it's just as warm and comforting. You won't miss them, I promise.

    Overhead view of a bowl of Keto Chicken (no noodle) Soup

    What to eat when you're sick

    It's that time of year again: flu season. It seems like every year I get a bunch of inquiries about what to eat on the keto diet when you're sick. Since you can't have noodles, oatmeal, most fruits... it seems difficult to find those go-to comfort foods. But it's definitely possible to have some of those classic "help me, I'm sick!" foods without the carbs. Just... well... leave out the carbs. Here are some suggestions:

    • Water! (make sure you stay hydrated)
    • Bone broth
    • Keto Chicken (no noodle) Soup
    • Green Smoothie
    • Tea with lemon, ginger and turmeric
    • Fresh lemonade
    • Eggs, including a quiche
    • Unsweetened yogurt with live cultures
    • Leafy greens with garlic, lemon and olive oil
    • Spicy food can help with congestion, but avoid if you have a sore throat
    • Keto oatmeal
    • Don't force yourself to eat if you aren't hungry
    Bowl of Keto Chicken (no noodle) Soup with a spoon

    Nutrition

    Low-carb veggies + bone broth = good for your body

    Bone broth has lots of vitamins, nutrients and collagen in it. It's a wonderful food to eat (or drink) at any time, but most especially when you're sick. Technically you could use regular chicken broth, but try to get bone broth if you can. If it's too expensive to buy two cartons of bone broth, get one carton of bone broth and one carton of regular chicken or vegetable broth. You could also make your own bone broth at home.

    Nutrition Facts
    Keto Chicken (no noodle) Soup
    Amount per Serving
    Calories
    156.7
    % Daily Value*
    Fat
     
    10.1
    g
    16
    %
    Saturated Fat
     
    2.6
    g
    16
    %
    Cholesterol
     
    55.4
    mg
    18
    %
    Sodium
     
    925
    mg
    40
    %
    Potassium
     
    437.7
    mg
    13
    %
    Carbohydrates
     
    5.9
    g
    2
    %
    Fiber
     
    1.3
    g
    5
    %
    Sugar
     
    1.8
    g
    2
    %
    Net Carbs
     
    4.6
    g
    Protein
     
    10.7
    g
    21
    %
    Vitamin A
     
    3972.3
    IU
    79
    %
    Vitamin C
     
    20.8
    mg
    25
    %
    Calcium
     
    36.1
    mg
    4
    %
    Iron
     
    1.4
    mg
    8
    %
    * Percent Daily Values are based on a 2000 calorie diet.
    Spoonful of chicken soup

    Tips & Tricks

    • You could use whatever veggies you like, just try to keep them low carb. Broccoli, mushroom, parsnip, zucchini, spinach, kale and cabbage are all good options.
    • If you are missing the "noodle" aspect, you could add spiralized zucchini to the pot during the last 10 minutes of cooking.
    • If you are missing the "rice" aspect of chicken and rice soup, you could add riced cauliflower during the last 10 minutes of cooking.
    Ingredients to put in the soup: celery, carrots, onion, garlic
    • I get chicken thighs with the skin and bone because it's cheaper. You could buy skinless and boneless thighs, which would save you the hassle of de-boning the chicken pieces. This might be especially helpful if you're sick and don't feel like cooking (or just feeling lazy). However, since you won't get the fat off of the skin, you might want to add a bit of olive oil to your soup to keep it keto.
    • Last but not least: don't worry about getting it perfect. Especially if you're sick. Soups are very forgiving.

    📖 Recipe

    Spoonful of chicken soup

    Keto Chicken (no noodle) Soup

    Whether you've got a cold or it's cold outside... there's nothing better than a warm bowl of chicken soup. Full of healthy ingredients, this keto-friendly classic will have you feeling better in no time!
    Pin Print Rate
    Prep Time: 15 minutes minutes
    Cook Time: 1 hour hour 10 minutes minutes
    Servings: 8

    Ingredients
     

    • 10 celery stalks (8 inches long)
    • 3 carrots (8 inches long)
    • 1 onion
    • 1 tablespoon minced garlic
    • 2 tbsp freshly chopped parsley (or 2 teaspoon dried)
    • ½ teaspoon psyllium husk powder (optional)
    • salt and pepper (see notes)
    • 4 chicken thighs (with skin and bone)
    • 8 cups chicken bone broth (about 64 oz / 2 liter)
    • 1 tablespoon turmeric

    Instructions
     

    • Chop the celery, carrots, onion and parsley into rough pieces. Mince the garlic.
    • Add all ingredients except for the turmeric to a large pot. Bring to a boil, then turn down the heat and simmer for one hour.
    • Take out the chicken pieces and set them on a cutting board or large plate. Remove the skin and bones and discard. Break the chicken into pieces with two forks, then return to the pot. Stir in the turmeric and serve.

    Notes

    Note: it is difficult to determine how much salt you should add because it depends on the broth you are using. If the broth has a lot of sodium, you might not need to add any salt at all. If you are using low-sodium broth or water, you may need to add up to two teaspoons of salt. The best thing to do is to start with only a small amount of salt, then taste the soup once the chicken is fully cooked and add more salt if needed. Remember, you can always add more, but once it's in you can't take it out (at that point the only thing to do is add more water). As for the pepper, that's a personal preference. However, to get the full health benefits of the turmeric you should put in at least a little bit of black pepper.

    Nutrition

    Nutrition Facts
    Keto Chicken (no noodle) Soup
    Amount per Serving
    Calories
    156.7
    % Daily Value*
    Fat
     
    10.1
    g
    16
    %
    Saturated Fat
     
    2.6
    g
    16
    %
    Cholesterol
     
    55.4
    mg
    18
    %
    Sodium
     
    925
    mg
    40
    %
    Potassium
     
    437.7
    mg
    13
    %
    Carbohydrates
     
    5.9
    g
    2
    %
    Fiber
     
    1.3
    g
    5
    %
    Sugar
     
    1.8
    g
    2
    %
    Net Carbs
     
    4.6
    g
    Protein
     
    10.7
    g
    21
    %
    Vitamin A
     
    3972.3
    IU
    79
    %
    Vitamin C
     
    20.8
    mg
    25
    %
    Calcium
     
    36.1
    mg
    4
    %
    Iron
     
    1.4
    mg
    8
    %
    * Percent Daily Values are based on a 2000 calorie diet.

    Nutrition information is estimated. Amounts may vary depending on the specific brand and/or type of ingredients you use. Sugar alcohols and other sweeteners that typically do not effect blood glucose levels, including but not limited to erythritol and allulose, are excluded from the carb count.

    More Soup and Salad

    • Sardine Salad with a drink and fork
      Strict Keto Sardine Salad
    • Crustless Chicken Pot Pie with a biscuit on the side
      Crustless Chicken Pot Pie with Keto Biscuits
    • Bowl of low-carb chili on a blue napkin
      Low Carb Chili with Turkey & Beans
    • Closeup of a bowl of soup
      Savory Keto Pumpkin Soup

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