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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Joni says
I love this soup! I have made it twice so far and getting ready to do it again. I have to say, I have tried over 20 recipes so far from Melissa page, been part of the Squeaky Clean Challenge, and I have yet to find a recipe I did not like! Thank you for all your hard work in helping us learn how to cook healthy.
Mellissa Sevigny says
Thanks so much Joni!
Heather says
I absolutely love this soup! The sundried tomatoes and basil really add a lot of flavor. I melted some butter in mine to up the fat- delicious!
Phillip Nollner says
love this soup…i am on day 3 and down 9 pounds…the only thing i added was lots of hot pepper flakes to the soup, and lots of tobasco habanero sauce to each serving because i love hot and spicy :) i made a double batch and will keep making it and following this diet until i hit my goal of 80 pounds…only 71 to go…lol
Janessa says
I made a batch of the soup last night. I fried the bacon in a separte pan and drained the grease ( I save it for cooking) I realized that per tge recipie the grease was probably meant to be included, so I added one tablespon of butter which at 11 grams of fat is less than the grease rendering of 4 strips. Thoughts? Thanks :)
Janey says
Thank you for this recipe/program Mellissa – I am on day 3 and love the soup. I wanted to ask if it was safe/recommended to repeat the program several times. I have a Dr. Appt coming up in a month and I am trying to hit my goal healthy weight before that date. Is there any reason why I couldn’t do the 5-day program 3x in the next 30 days (and do regular keto the other days)?
Mellissa Sevigny says
Absolutely, you can repeat this plan as often as you can stand it!
Janey says
Great. Thank you for the reply
Lori M says
How do you “use” the daily butter? I eat hard boiled eggs so I can’t fry in it… I was thinking of adding to the soup? Sounds yucky though! haha :-) I didn’t had to add extra broth and only had reduced sodium, beef broth…. looked like they are about the same as far as calories and carbs… OMG! it totally changed the flavor and was SOOOO GOOD!! I can’t keep my 16 year old son out of it though! :-( haha… We are both total soup eaters…. any kind, love them all! Thanks for the recipe….
Gina says
I make hard boiled eggs and when they are still warm, I mash them up with butter. So good!
Kathryn says
I’m a vegetarian looking to make this soup. Has anyone tried using tofu or other veggie substitutes?
Grace says
I lost about six pounds in five days the first time I made this soup, and I have made it many times since, because it really keeps me on track with carbs. It’s delicious! Here are the changes I’ve made to my version:
– I blend it with an immersion blender. This makes a world of difference because we prefer smooth soups.
– I add the zest and juice of one lime near the end. It adds a lovely tang!
– I make small meatballs and prefer those as the protein over chicken. Make sure to add them after pureeing! It doesn’t take long for them to cook in the soup on low heat.
– I have stopped looking around for yellow squash, and just use zucchini instead.
I love all the thought and effort you’ve put into this soup, and I feel good about us having it regularly! Thank you!
Silvia says
I like the idea of meatballs rather than chicken!
I will make the soup!!!
Cynthia Aguilo says
Hi Melissa!
I’m planning on making the soup to cleanse and get back on track with keto, but noticed there’s a couple of options (1×, 2x, or 3x), dont mean to sound ignorant but I was wondering which option do I chose if just for me (enough for the 5 days, of course)?
Thanks!
Cynthia
Mellissa Sevigny says
The 1x is the recipe as written (which is what you’ll need for the week) the 2 and 3 are for doubling or tripling any recipe. Hope you have excellent results!
Megon says
Melissa you’re amazing. First, thank you for posting this recipe, second, thank you to all the people who made the soup and posted their reviews of high praise. I look for those before I invest my time and resources into making something. This soup is wonderful and I feel so good about it; it works for my eating plan AND it got me to try some new vege’s – that I liked! Thank you to the person who mentioned using their submersion blender, I like “smoother” soups, (less messy for one thing), this reminded me a bit of split pea soup, (which I love too, but it’s not keto). THANK YOU Melissa, this was my first experience with one of your recipes. I’m a big fan now!
Mellissa Sevigny says
Welcome Megon, and I hope that you enjoy more of the recipes as you try them! Thanks for taking the time to comment!
Kathy H says
Quick question, sorry I know you were wanting us to figure simple things out for ourselves! I have never used sun dried tomatoes & when I looked for them all I could find was a tube of organic sun-dried tomato puree. I’m sure it will be fine but I have no idea how much to use. The recipe calls for 1/4 cup but I doubt I’d use that much of the puree….or maybe yes? Rural Montana is so lacking in so many ingredients :( Thanks for anyone that can help!
Mellissa Sevigny says
1 tablespoon should do it!
Jenn says
I also live in rural Montana! I find jars of sun-dried tomatoes at Safeway. They are usually with the pickles.
Mary says
I did the challenge, I lost 4lbs, I was happy, but the soup was so good, that I make it on a regular, this is great for lunch and dinner, and it keeps me on target. Thanks a bunch ibreatheimhungry.
Courtney says
Hi there,
I’m super keen to try out this soup, however some of the veg might be a bit difficult to find where I stay. As you mentioned, I’ll most likely sub the celery root with Cauliflower but my question is what could be subbed for the yellow squash? Is that the same as a patty-pan? I’ve only ever seen those where I live. or zuchini, which is apparently the same family?
Thanks!
Mellissa Sevigny says
pattypan or zucchini are fine.
Cheryl Slaughter says
Hello, I am fructose intolerant. I really want to try this soup, but I am not to have tomatoes, garlic, onions, or green beans. Would the soup work the same as far as weight loss if I just omit these vegetables?
Thank You.