A delicious keto chicken and vegetable soup that can help you reach your weight loss goals! Make it once and reheat all week with great results! Try my 5 Day Keto Soup Diet for quick and easy weight loss! Most lose 5 lbs or more on this plan, which is perfect to get yourself back on track after an indulgence, or to lose weight for an event (wedding, vacation, reunion, etc.)
This past summer, Woman’s World Magazine reached out and asked me to create a low carb soup recipe using chicken and lots of healthy low carb veggies for the Turbo Atkins Diet Soup feature they were running in the November 9th issue.
#challengeaccepted
Of course I wanted this low carb soup recipe to be delicious, but I also wanted it to be undeniably healthy – since so many critics are still under the misconception that a low carb diet is all bacon, steak and cheese, with little to no vegetables.
That’s just not true – or at least it doesn’t have to be if you are mindful about where your carbs are coming from.
This Turbo Atkins Diet Soup recipe is loaded with delicious veggies that are low in carbs, filling, and tremendously good for you – making it the perfect complement to any low carb plan.
In addition to being low calorie, low carb, keto, paleo, delicious and super healthy, there is nothing more comforting than a steaming bowl of soup when it’s gloomy and cold outside – making this low carb soup recipe a winner on all fronts!  ? ? ? ?
Now let’s talk about some of these ingredients – because every single one of them was chosen for a purpose!
I went with chicken as my protein because it’s widely available and has a mild flavor that pairs well with all of these veggies.  Of course I added bacon, because it adds a lovely smoky flavor and a hint of decadence – it also provides some of the metabolism boosting fat in this recipe.
Celery root (Celeriac) is the perfect alternative to potatoes in low carb soup recipes (like this one) because it’s super filling and loaded with fiber, antioxidants, and a hefty dose of phosphorus, Vitamin K, and Vitamin C. Â If you can’t find celery root you can use cauliflower, jicama, or even turnips as a replacement – DON’T SUB PARSNIPS AS THEY ARE TOO HIGH IN CARBS.
I included regular white mushrooms in this keto chicken soup recipe, because they are not only inexpensive and low in carbs, but surprisingly high in antioxidants, B-vitamins, and Selenium!  (as a side point, in the Woman’s World article they called for Vitamin D enhanced mushrooms – I’ve never heard of them, regular white or baby bella mushrooms are fine.)
The yellow squash adds color and texture, but it’s also high in potassium (especially important on a low carb diet) and Vitamin A.
You can substitute any greens in the soup (EXCEPT KALE WHICH IS HIGH IN CARBS,) but I went with swiss chard in my keto chicken soup recipe because it holds up better in liquids than spinach, which tends to turn the broth muddy.  I also love the texture and color of the swiss chard stalks, and the fact that it’s low in calories and carbs but incredibly nutrient dense.
Garlic, onion, sundried tomatoes not only add flavor but are also powerful antioxidants and contain immune boosting compounds just in time for cold and flu season!
The green beans I added for color, texture, and low carb/calorie filler (not that they don’t also provide valuable nutrients), and the red wine vinegar added at the end of cooking balances out the flavor of the soup and gives it a mouth-watering quality that keeps you coming back for more.
You can also substitute apple cider vinegar if you prefer.  You’ll be amazed at the difference it makes – just be sure to add it at the end so you don’t lose the slight tang during the cooking process.
Finally, the fresh basil over the top gives it a punch of brightness and unites all of the other flavors, making every bite pure bliss.
All of those healthy and delicious ingredients combine beautifully to make this incredible keto chicken soup – which comes in at just 136 calories and 4g net carbs!
While there is some chopping involved, once you’ve made this big pot of low carb chicken soup you can store it in the fridge for up to a week or in the freezer for several months and have it at the ready whenever you want some. Â (If you also happen to have some of my Sundried Tomato & Asiago Zucchini Muffins in there then you are winning at life my friend.) ?
I think the flavors in this low carb chicken soup get even better with time – and the people who tested it for the Woman’s World article agreed!
Replacing just one meal per day with a bowl of this hearty low carb soup will not only load you up with healthy vitamins and minerals, it is also a powerful weight loss tool because it is so filling and has so little calories!
Have it for lunch AND dinner and you could lose up to 10 pounds in one week, as did some of the test subjects for the magazine article!
If you give it a try be sure to let us all know how you do!
NOTES ON TURBO ATKINS KETO SOUP SUBSTITUTIONS:
As per the comments and Facebook Group, quite a few are subbing in parsnips and kale, but as you can see by this list those are the highest possible carb options and can absolutely affect your weightloss on this plan! There is room for subs, but be smart about it per this list!
(Approximate weight for root veggies is 5 oz)
1 cup turnips – 6g net carbs
1 cup celery root – 11g net carbs
1 cup parsnips – 18g net carbs
1 cup jicama – 5g net carbs
1 cup cauliflower – 3.5g net carbs
Greens (approximate weight 1.3 oz)
1 cup Kale – 5.5g net carbs
1 cup Collards – 0.7g net carbs
1 cup swiss chard – 0.7g net carbs
1 cup fresh spinach – 0.6g net carbs
IBIH Turbo Atkins Diet Soup – Low Carb & Paleo
- Yield: Fourteen 1.5 cup servings 1x
- Category: Low Carb Soup Recipe
- Cuisine: American
Description
This delicious low carb soup recipe is loaded with healthy veggies and chicken. It’s so good it was featured in Woman’s World Magazine in November 2015!
Ingredients
- 4 slices bacon, chopped
- 1 Tbsp olive oil
- ¼ cup onion, chopped
- 1 Tbsp fresh garlic, minced
- ¼ cup sundried tomatoes, chopped
- 1 cup sliced white mushrooms
- 8 cups chicken stock
- 3 cups water
- 2 cups celery root, peeled and chopped into ½ inch cubes (or cauliflower, jicama, radish, turnip)
- 4 cups cooked chicken breast, chopped
- 2 cups yellow squash, sliced and quartered
- 1 cup green beans, cut into 1 inch pieces
- 4 cups swiss chard, chopped (or collards – NOT KALE)
- 2 Tbsp red wine vinegar
- ¼ cup fresh basil, chopped
- Salt and pepper to taste
Instructions
- In a large soup pot, cook the bacon and olive oil over medium heat for 2 minutes.
- Add the onions, garlic, sundried tomatoes, and mushrooms. Cook for 5 minutes.
- Pour in the chicken stock and water, then add the celery root and chicken. Simmer for 15 minutes.
- Add the squash, green beans, and swiss chard and simmer for 10 minutes.
- Add the red wine vinegar and season with salt and pepper to taste.
- Stir in the fresh basil just before serving.
Notes
Approx nutrition info per 1.5 cup serving: 136 calories, 4g fat, 4g net carbs, 19g protein
Had a little too much fun and need to drop some pounds?  Get started today with my free low carb and keto menu plans to kick start your weight loss in 2016!
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Tere says
Hey, Mellissa: preparing grocery list to make this soup yet again. However, after making your beef stew with cheesy biscuits (absolutely yummy btw); I’m wondering about subbing radishes for the celery root? How would this change the carb count and what amount should I sub if allowed?
★★★★★
Mellissa Sevigny says
Same amount should be fine, you’d have to look up the nutrition info on both to figure out the carb count.
Angela says
Hi! I love this recipe and am planning on a startup again…however, my sister would like to do it with me, but is a pecetarian. Fish is the only meat she will eat…can you suggest what we can use for bacon and chicken substitute that would taste good with this? Tofu based? Fish of some sort?
Vicki Willey says
Has anyone made this and used riced cauliflower instead of regular?
Thanks
Chris says
How many servings are there exactly in the full recipe?
eliza says
I’m confused why the serving size is 1.5 cups when you eat 2 cups of it at a time?
Mellissa Sevigny says
The soup diet came after the soup recipe.
Lena says
Are any of the ingredients essential for the recipe to work? I have most of the ingredients, but am wondering if the red wine vinegar, basil, onion, or sun dried tomatoes are essential or if they could be omitted without effecting the desired results.
Thank You
Melissa says
Thank you for this recipe! This soup is delicious! It is so flavorful and filling.
★★★★★
Gayle says
Had to make a few minor substitutions since Storm Laura blew thru. Watched carb count closely for subs (spinach for greens, 1/2 can chopped tomatoes).
As you suggested the red wine vinegar at the end set it off perfectly!
★★★★★
Meg says
I’ve made this several times and I never end up with the quantity listed – I always end up with 14 cups total, and I know I’ve very carefully measured every single ingredient. Has anyone else had this issue?
Tatiana says
Hi, first timer here and just plugged it in to MFP and it’s telling me it’s 46g net carbs? What am I doing Wrong?!? Thank you.
Abby says
Your calculations were probably for the entire pot of soup. If you follow her recipe exactly how she says; your serving size would be 4 net carbs.
Stacey Hill says
Hi. I recently purchased an instant pot. Do you know how to make this in an instant pot. I have a chicken vegetable recipe I could probably use and adjust. Just wondering. Thanks! Recipe is great!!!!!
★★★★★
Shelley says
Do you use the sun dried tomatoes that are packed in oil?
Jessica says
I love this soup! Yes, it takes some prep, but it’s well worth it! My first 5 days of the SCKC consisted of the soup diet, and let me tell you it was an easy way to ease into squeaky clean. And celery root as a potato replacement = game changer for any soup recipe calling for potatoes!! :)
★★★★★
Dawna says
I have used this diet several times with good results. I am starting day 5 with 7 lbs down. I need help with transitioning to my regular keto diet. I always gain back 2-3 lbs. I continue to count carbs and calories and keep them about the same. Do you have thoughts about the weight gain? Thanks!
Laura says
Is the soup all you eat during the day for all day for the 5 days.
Mellissa Sevigny says
No there is a link to the meal plan in the post.
Carol says
I made this and lost 6 pounds in 5 days. And I always had my little jigger of tequila at night. I don’t only make this when I need to loose a few it is my family’s favorite chicken soup recipe!!! Thanks so much. We ALL love it = on a diet or not!
Lú Thierry says
I am going to make this for the first time. Can I use chayote squash Instead of yellow squash? What about regular celery instead of celery root? I live in Cancun and I can’t find some of the items. I’d appreciate the info.
COREY HILL says
Great recipe, made a few changes, instead of cooking bacon, used a tablespoon or more of bacon fat to saute the veggies with olive oil. Didn’t use celery root even though i had it but simple celery and celery salt. . Used a combination of boullion cubes/powder or better then boullion with store bought organic stock. Used cremini mushrooms, for the chicken used whole skinless chicken thights with the bone in. The collard greens worked well. Added a good pinot/chard instead of vinegar which helped soften the extra fat from the chicken and the bacon fat. When served, veggies and one whole chicken thigh, of course you have to take the bone out, but that was easy. Just a great comforting chicken soup, perfect for cold weather, and with the fat in it, you can get by with one bowl per day and nothing else, so great for intermittent fasting. Thank you so much for a great keto soup that is warming and comforting.
★★★★★
Siobhan says
So in other words… You didn’t make the soup…..
kristin says
Haha!! Exactly my thought!!