A delicious keto chicken and vegetable soup that can help you reach your weight loss goals – especially when used as part of my 5 Day Soup Diet! Make it once and reheat all week with great results! Originally posted in Woman’s World Magazine as the IBIH Turbo Atkins Soup Diet.
Try my 5 Day Keto Chicken 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 keto chicken soup originated when 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.
Of course I wanted this keto chicken 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 keto 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 Keto Chicken Soup Diet 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 diet 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 keto chicken 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 chicken 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. 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 this keto chicken soup (EXCEPT KALE WHICH IS HIGH IN CARBS,) but I went with swiss chard in this 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.
If you’re not familiar with Swiss chard (aka. silverbeet), I wrote a post about Swiss Chard which includes information on nutrition, health benefits, culinary uses, and even how to grow it in your garden!
Next up – garlic, onion, and sun-dried tomatoes not only add flavor to this keto chicken soup, 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 low carb chicken 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 keto 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. (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 keto chicken 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 this keto chicken soup 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 the 5 Day Soup Diet a try be sure to let us all know how you do!
SUBSTITUTION NOTES:
As per the comments and Facebook Group, quite a few are subbing in parsnips and kale in this keto chicken soup, 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
Keto Chicken Soup – Keto Soup Diet Recipe
- Total Time: 42 minutes
- Yield: Fourteen servings
- Diet: Diabetic
Description
This delicious keto chicken 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 tablespoon olive oil
- 1/4 cup onion, chopped
- 1 tablespoon fresh garlic, minced
- 1/4 cup sundried tomatoes, chopped
- 1 cup sliced white mushrooms
- 8 cups chicken stock
- 3 cups water
- 2 cups celery root, peeled and chopped into 1/2 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 tablespoons red wine vinegar
- 1/4 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
- Prep Time: 15 minutes
- Cook Time: 27 minutes
- Category: keto Soup
- Method: stovetop
- Cuisine: American
Nutrition
- Serving Size: 1.5 cups
- Calories: 136
- Fat: 4g
- Carbohydrates: 4g net
- Protein: 19g
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Terra Brown says
I’m starting this 5 day soup challenge tomorrow … making the soup now and it smells AMAZING !!
Paige Powers says
Can I use sundried tomatoes that come in jars? It looks like they’re probably packed in oil.
Mellissa Sevigny says
Yes!
Priyanka Chakraborty says
Hi Mellissa,
I have been thinking of starting the keto diet and was on the verge of starting it when I came across your recipe and website. I just have one question. Do I need to be in the ketosis stage before starting this soup diet plan? If yes, then I will start with your 3-day keto kickstart plan.
Kindly let me know. Loving your blog and recipes.
Much love
Mellissa Sevigny says
You don’t have to be in ketosis to start but it will be a more intense detox to be giving up carbs as well as sweeteners, gluten and dairy all at once.
mireya says
i’ve been on keto for almost two month, now that i’m on my 4th day on this Atkins diet soup i have not lost much if so maybe half a pound. help ?
Lauren says
My two year old – who has started refusing all veggies – loved this! My husband said it’s the best soup I’ve ever made, even better than my gumbo! I used turnips and collard greens, since the stor was out of swiss chard and celery root. This truly is one of the best, most savory and satisfying soups I’ve ever made or eaten! Thank you for the work you put into this blog and your recipes. You are a lifesaver!
Mellissa Sevigny says
Thanks so much Lauren – thrilled that this was a hit even with your toddler and hubby! ??
Louisette says
Thank for this recipe. I love this soup. It is my ‘go to’ every time my husband goes away for a few days. I can’t ever find yellow squash but found out that yellow courgette has the same nutritional value. I am currently freezing batches of the vegetables that will not be available in the winter. Living in rural France is lovely but you can only get things in season.
I saw a post on here saying that a rotary chicken gave four cups of meat. That was really useful advice. I now buy a roast chicken, take off the skin and debone it etc. I use all those bits to make my stock along with the veg peel and some herbs/spices. A couple of weeks ago I bought a smoked chicken from Lidl – gives a different sort of flavour, still very yummy. Sometimes I use a stick blender for a few seconds to make a thicker soup while still having chunks.
It is so easy to have batches of this soup in the freezer and then I don’t have to cook, just warm up the soup and eat it. Very filling and very delicious.
Best wishes xx
Kathy Humann says
This soup is awesome. I made it yesterday and had it for lunch today. The broth is so full-bodied and luscious! A real comfort food that is good for you. I followed the recipe to the “T”, using Collard Greens instead of Swiss Chard because I couldn’t find the Chard at my store. Totally surprised that this tastes so great and it all comes from healthy ingredients. I was able to freeze individual servings for future lunches…this is a great addition to my food choices! Yay!!! Thank you so much!
Ellen says
Holy cats. This soup is simply fantastic! The red wine vinegar and sun dried tomatoes are such a small portion of the overall recipe, and I don’t really detect their individual flavors in the soup, but I think they are the key to the soup’s balanced, bright flavor. I made my batch yesterday and measured it out for the 10 meals for the week. As a variety-oriented person, I was a little nervous about committing myself to a week of the same meal, but I am excited to change it up for some of the servings and try some of the ideas people have posted here. I will try blending it to create more of a cream soup, and for some servings I will sub other herbs for the basil (I think thyme would be lovely in this). A little sriracha or curry, or a tiny dash of balsamic are interesting options as well. Again, I think the recipe is perfect as is, but I know myself well enough to plan ahead for my own need to change it up on occasion.
Thank you for the great recipe!!
Suzy says
I was surprised at the amount of carbs in sun dried tomatoes (no oil version included) per tbsp-!?! and this calls for 1/4 cup.. I omitted it..
Lene says
I know this is an older comment but remember that 1/4 cup is devided by 10 meals so not much per serving. She has done the math
Julia says
Thank you for this comment Ellen. I was worrying about the same thing. Good ideas! I can’t wait to try this recipe!!
b_price says
I wanted to first thank you for this wonderful, meticulous, and well thought out plan (the 5 day plan)!
Second, my family is Romanian and there is a traditional type of soup called “ciorba”, which is sour soup. It has its roots in Turkey as our countries had some mingling historically. It’s a soup that you add something sour to, like the juice from anything pickled, sour cream, or straight vinegar. So when I read this recipe, I was super excited! As expected from the ingredients and process, it’s incredibly delicious. And a taste and fragrance that is from my childhood. :)
My question is this: the nutrition facts are for a 1.5 cup serving. But your plan asks for a 2 cup serving twice a day. I’m using a macro tracker and would love to put them into it. Is there a reason for the difference? Should I just use math to increase the macros equally by 25% for the 2 cup serving (I’m during the 5-day plan).
Many thanks!!!
Kathryn Lowery says
I just did the math, or “a math” and got the following for 2 cups: Calories 181.2; Fat 5.2; Carb 5.2; Protein 25.2. I subbed cauliflower and collards, so I wouldn’t know the exact counts for me. I figure (hope) this is close enough. I divided and multiplied on paper, so others may want to check my math.
Wanda says
Hi Melissa,
I’m at the end of my second day of the 5 day soup diet. I’m having problems eating the snacks, the egg and the tuna snack. I haven’t been eating the snacks at all because I don’t feel hungry. Will it have an impact on my weight loss? Eating such a filling breakfast, it keeps me going until lunch time, then it’s soup again for dinner. I must add the soup is delicious, so are all your recipes. Thank you so much, you’re a genius!
I wasn’t eating breakfast, I did the intermittent fasting, so this is why I’m so satisfied after eating breakfast on this 5 day soup diet.
Will report back to you after my 5 day soup diet, hopefully with some kilos lost.
Enjoy your European vacation.
Wanda, Western Australia
Wanda says
Melissa, my 5 day soup diet went well, I lost 5lbs and feel great.
I’m going to make the soup again so I can have it on hand for lunch or dinner.
JULIE Strate says
Is there a nutritional breakdown, carbs, calories, protein, fats? I could have missed it….
Daisy says
NOTES
Approx nutrition info per 1.5 cup serving: 136 calories, 4g fat, 4g net carbs, 19g protein