Chicken Soup Low Calorie Recipe

Chicken soup is one of those comforting dishes that has the power to warm you from the inside out, whether it’s a chilly evening, a sick day, or just a time when you need something soothing. But, let’s face it-traditional chicken soup can sometimes be a bit on the heavier side, especially if it’s made with creamy broths or a ton of fatty ingredients. The good news is, you can enjoy all the cozy goodness of chicken soup while keeping it light and healthy!

This low-calorie chicken soup recipe is designed to give you the same comforting flavors, without all the extra calories and fat. The key to a healthier version lies in lean chicken breast, a fresh and hearty mix of vegetables, and a clean, flavorful broth that packs all the taste without the unwanted calories. And the best part? It’s incredibly easy to make, doesn’t require a ton of ingredients, and can be customized in so many ways.

Let’s walk through everything you’ll need and how to prepare this nourishing dish that’ll quickly become a weeknight staple!

Chicken Soup Low Calorie Recipe

This recipe is perfect for those who want to indulge in a hearty, nourishing bowl of soup without worrying about the calorie count. It’s filling, satisfying, and oh-so-delicious. Best of all, it’s made with whole foods that are nutrient-dense but won’t leave you feeling weighed down.

Ingredients Needed

Here’s everything you’ll need to create this cozy, low-calorie chicken soup:

• Chicken Breast (skinless, boneless) – 2 medium-sized breasts (about 1 lb)

  • Lean protein that helps keep you full without adding excess fat.

• Carrots – 2 medium-sized, peeled and diced

  • Adds a touch of natural sweetness, fiber, and vitamins like A and C.

• Celery – 2 stalks, chopped

  • Offers a subtle crunch and extra fiber, plus potassium and vitamin K.

• Onion – 1 medium, diced

  • A classic soup base for building flavor with low calories.

• Garlic – 2 cloves, minced

  • Packed with antioxidants, garlic adds a savory, aromatic depth.

• Low-Sodium Chicken Broth – 4 cups

  • Keeps the broth flavorful without the added salt.

• Diced Tomatoes (canned, no salt added) – 1 can (14.5 oz)

  • Brings acidity and natural sweetness, while keeping the soup low in calories.

• Spinach or Kale – 2 cups, fresh

  • These greens bring vitamins, minerals, and fiber, along with a pop of color.

• Bay Leaves – 2 leaves

  • Adds a subtle earthy flavor that enhances the entire soup.

• Thyme (fresh or dried) – 1 tsp

  • A fragrant herb that infuses the broth with warmth.

• Salt & Pepper – To taste

  • Basic seasonings that allow all the ingredients to shine.

Cooking Instructions

Ready to start making your low-calorie chicken soup? Follow these simple steps to create a delicious, healthy meal.

1. Prepare The Chicken

   • Begin by seasoning the chicken breasts with a pinch of salt and pepper. This will add flavor right from the start.
   • Heat a large pot over medium-high heat, then add a teaspoon of olive oil. Once the oil is hot, sear the chicken breasts for about 5-6 minutes per side, until browned. The goal is just to get a nice color on the outside (you’ll be cooking it through later in the broth).
   • Remove the chicken and set it aside. Once cooled, shred the chicken into bite-sized pieces using two forks.

2. Sauté The Vegetables

   • In the same pot, add a little more oil if needed, then sauté the diced onions, carrots, and celery over medium heat. Cook for about 5 minutes, stirring occasionally, until the veggies soften and the onions become translucent.
   • Add the minced garlic and cook for another minute, until fragrant.

3. Add The Liquids

   • Pour in the chicken broth and the canned diced tomatoes. Stir to combine, scraping any flavorful bits off the bottom of the pot from the seared chicken.

4. Add Seasoning And Simmer

   • Toss in the bay leaves, thyme, and a pinch of salt and pepper. Bring the soup to a boil, then reduce the heat to low and let it simmer uncovered for about 15-20 minutes, or until the vegetables are tender and the flavors have melded together.

5. Finish The Soup

   • Add the shredded chicken and spinach (or kale) to the pot, and simmer for another 5-10 minutes, allowing the chicken to warm through and the greens to wilt.
   • Taste the soup and adjust the seasonings if needed.

6. Serve And Enjoy

   • Ladle the soup into bowls, making sure to scoop up plenty of veggies and chicken in each serving. Garnish with fresh herbs if you like, and enjoy the comforting warmth of a homemade, low-calorie meal.

Ingredient Insights

Let’s take a closer look at the star ingredients that make this chicken soup both healthy and flavorful:

• Chicken Breast: A fantastic source of lean protein, chicken breast helps keep you feeling full without being calorie-heavy. It’s low in fat but packed with amino acids that are essential for muscle repair and overall health.
• Vegetables (Carrots, Celery, Spinach/Kale): These veggies bring a ton of nutrients, from beta-carotene (in carrots) to vitamin K (in kale), while providing fiber to help you feel satisfied. They also bulk up the soup without adding unnecessary calories.
• Low-Sodium Chicken Broth: Using low-sodium broth is key for a healthier soup. It provides a flavorful base without packing in the salt, which can contribute to bloating and high blood pressure when consumed in excess.
• Herbs and Spices: Fresh herbs like thyme and bay leaves give this soup that depth of flavor without needing to add any extra calories or fats. Plus, they’re full of antioxidants!

Expert Tips

Here are a few tips to make your chicken soup even better:

• Don’t overcook the chicken: When searing the chicken breasts, you don’t want them to be fully cooked. They’ll finish cooking in the broth, which will keep them moist and tender. Overcooking them in the searing step can lead to dry chicken.
• Use frozen vegetables: If you’re in a hurry, you can swap out fresh veggies for frozen ones. Just be sure to add them at the same time as the fresh veggies to ensure they cook evenly.
• Make it spicy: For a kick of heat, consider adding a pinch of red pepper flakes or a small diced jalapeño when sautéing the vegetables.
• Add a squeeze of lemon: A squeeze of fresh lemon juice at the end brightens up the flavors and gives the soup a refreshing lift.

Recipe Variations

If you’re looking to mix things up, here are a few variations you can try:

• Chicken and Rice Soup: Add in ½ cup of cooked brown rice to make the soup more filling and add some additional whole grains.
• Creamy Chicken Soup: For a creamy version without all the calories, try stirring in a few tablespoons of Greek yogurt at the end, or use a splash of unsweetened almond milk for a lighter creaminess.
• Mexican-Inspired Chicken Soup: Add a can of diced green chilies, some ground cumin, and top the soup with fresh cilantro, avocado slices, and a squeeze of lime for a twist on this classic.
• Herb-Infused Broth: If you want to take the flavors up a notch, infuse the broth with additional herbs like rosemary or oregano for an even deeper, aromatic experience.

Final Words

Making a low-calorie chicken soup doesn’t have to mean sacrificing flavor. With a handful of fresh, nutrient-dense ingredients, you can create a meal that’s both satisfying and nourishing. Plus, this recipe is incredibly versatile-feel free to adjust the ingredients and flavors to your liking.

Whether you’re looking to lighten up your weekly meals or just need a comforting bowl of goodness that won’t undo your health goals, this chicken soup hits the mark every time.