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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Kelly Marshall says
Can I sub courgette (zuccinni) for the yellow squash, as not readily available in Ireland.
Plan to start tomorrow.
Tx
Kelly
Mellissa Sevigny says
Yes absolutely!
Rebecca says
Loved it! Used Jicama instead of celery root. And sun dried tomatoes packed in olive oil, they add a richness to the soup. I followed the advice on the doling it out in to serving sizes from the beginning.
Thank you so much!
Laura says
I really hate being “that person” who asks for substitutes. Mellissa, I 10000% appreciate all of the time, energy and effort that you put into providing us these resources (FOR FREE, no less!!!)- you are truly appreciated and we are every so grateful for you!
That being said, I cannot have chicken or bacon. Can anyone help me determine substitutes for these things in the soup that may be equivalent or similar to the nutrition for Mellissa’s recipe as it is listed?
Thanks so much and good luck to everyone on their journeys!
Mellissa Sevigny says
I think someone in our soup diet facebook group did it with fish and said it turned out well – shrimp would work too, being careful not to overcook it. If you can eat beef, ground beef could work or even an Italian sausage if you’re also omitting the bacon.
Robin says
I’m confused. Do you only eat the soup? I don’t see a diet plan, just the recipe for the soup. What’s the diet plan?
Mellissa Sevigny says
You can find the keto soup diet plan here.
LJR says
i left a comment after egg week, but forgot to ask a few things because trying soup week. I am probably doing something wrong, but I measured just 10 cups of soup. Others said they ran out but this is only half. I went over everything and cant see it … I had measured 2 c in 5 bowls for the 5 days, and when i went over the diet again it showed 2 cups lunch and 2 at supper and my soup didn’t do 20 cups. I guess I will try to figure this out and see what happens in the days I have enough soup for, and if it works, will have to make another batch. Can’t eat avacados or bacon so I maybe could eat a small hamburger with eggs in morning. I keep trying, but i really hate that bullet coffee no matter what i do with it. But I just make do, have been avoiding so much all my life, 5 more days wont hurt, ha. Hope you can reply soon, since i have all that soup sitting there. Thanks so much, we are like having a million kids asking for help.
Mellissa Sevigny says
Not sure how you ended up with only have the amount of soup for the week unless you measured wrong or simmered the soup uncovered for hours and hours so the broth evaporated. Unfortunately I can’t really advise you because I’m not sure if it’s a problem with your liquids or the veggies or the protein. If you add more veggies it can throw off the carbs and affect your results. If the soup seems very full of meat and veg then I’d stretch it out with more broth. Otherwise possibly add more chicken which won’t affect the carb count at least. Hope you can make it work for you!
LJR says
Just made soup today so not sure how it will work for me weight wise. Hopefully better than the egg one. I “misplaced” only 2 lbs and the 7th day found them again. Im hopeless. So today made soup. I have been keeping with keto foods for years, just not to gain weight. Then i get picky, and lower amounts and still doesn’t work; and still don’t lose. The 2 lbs I was down before off and on with keto foods but comes back on; and by end of the egg week up a bit everyday until it was back again. Anyway, still trying to figure what’s not working. (ND etc.) Nothing helps so far. But the salty things aren’t good for me, I swell and weight is up and stays up.
But have tried several recipes, and they sure are great for not having many ingredients in them. Thank you for all your hard work!!!
Chrissy says
Can you provide the ounces or grams for each ingredient? Finding it hard to measure these items in cups. Would rather use a scale to be exact. Thanks!
Mellissa Sevigny says
Sorry but no. You can do a conversion online, but there is no way to be exact because the hydration of vegetables affects the weight also.
Allison says
Do you have any way of providing weights for the amount of each type of produce and meat used (grams or ounces)? I’ve found it to be super difficult when chopping fruits and veggies to get an accurate and consistent measurement with cups.
Chrissy says
100% agree!!!
Judy says
I have a question- can I make this in the instant pot? I have the 8 quart and don’t have a big soup pot for stove top use. Also my kids would like to try so I want to make 2 servings. Thank you!
Kelly says
I do and it works great!
Rebecca says
It looks so good I have a feeling my husband will end up eating more then I do! But on to my question; I absolutely HATE mushrooms, can I just add more celery root or of one of the other ingredients to substitute or is there another recommendation you make?