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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Bethany says
I don’t eat any pork products ( I know, I know “how do you live without bacon?”) Any way, do you suggest a substitute for the bacon or just omit it entirely? I can’t wait to make this! i am so glad I found your site.
Jennifer Lickenfelt says
I don’t follow a low carb plan, but wanted something to jump start my weightloss after a binge-full spring! I found this site and recipe scanning Pinterest and it’s exactly what I was looking for.
I couldn’t bring myself to spend $5 on celery root that looked like a moldy tree stump, so I used celery thinking it’s basically the same! Oh well, at least it didn’t hurt. Love the fullness I felt after eating the 1 1/2 cups for dinner. I did add 1/4 avocado and some hot sauce which I thought gave it the touch of creaminess and zing it needed.
After all the chopping and prep the amount of soup it makes is totally worth it. YUM.
Sarah says
Hello! I saw a couple of people ask this question but didn’t see a response, but then again I could be blind =). Can you please tell me if any of you have made this soup in the slow cooker, and how it turned out?
Many thanks!
Kara says
I used the slow cooker and it was spot on. I didn’t have time not to use it (working, two kids (three inc husband), house, pets etc). Lazy in some respects but results where amazing.
Lindsay says
I made the soup, it’s very good.
I couldn’t not find celery root, so I substituted with jicama. It was my first time cooking with jicama, but it turned out great!
I brought a 1L jar of the soup to work this morning, and dropped it on the floor :-( The jar smashed into pieces! I was planning on doing the soup diet for the week, so I’ll have to make another batch.
Oh Monday!!!
Genevieve Olanigan says
I know you get a lot of questions. Please forgive another. I made this soup for the first time ever. It tastes amazing!! I think I made some mistakes though because instead of having 2 cup servings for each lunch and dinner it was more like 1 cup. I made sure I used all the liquid required. I think I may have not used as many vegetables as Im supposed to. For instance your shopping list said to buy 8oz mushrooms but the recipe said 1 cup chopped mushrooms. When I measured it out 8 oz was more than one cup so I didnt use them all. Do you think this is what I did wrong? Any tips on measuring chopped vegetables properly? Seeking advice from the expert! :) Thanks in advance.
Mellissa Sevigny says
You can add more broth if you are having trouble getting the full amount – it’s possible that you had a lot of evaporation?
Genevieve Olanigan says
Thank you!!
Leiba says
Can you recommend a proper alternative to pork-bacon for people who keep a strict kosher diet, please? TIA! I really enjoy your content.
Mellissa Sevigny says
Turkey bacon?
Patricia Bell says
Every one likes your soup but I did not see any comment about their weight lost. Could people comment on their weight lost. I am not a soup person so before I made it I was just wondering
Mellissa Sevigny says
People are posting progress on the forums – someone just reported that they lost 8.1 pounds in the five days!
Margaret says
I’ve lost 6.4 lbs in 3 days. Began Wed. and Sat. morning weigh-in was a 6.4 lb weight loss.
Lynnae says
I lost 10 pounds and my husband lost 14! Of course men always lose weight better! Damn it ! No fair!
allie201 says
Thank you for this recipe! To use what I had on hand, i subbed zucchini for yellow squash, radishes for celery root, 2 tbsp tomato paste for sundried, and collards for Swiss chard. It’s totally possible to make it work for “you”. I just made sure anything I subbed wasn’t more carbs than the original. It was a good soup, but the surprise for me was the apple cider vinegar! Took it to a whole other level and definitely made it! Delish!
Chelsea says
I don’t think I’ve ever come across celery root in my local stores. What is a substitute that will be similar in taste/carbs?
Lindsay says
I used jicama, and it tastes fine. I compared nutrition information, and the carbs are very similar for celery root and jicama.
Theresa Chea says
The celery root at my local Harris Teeter were covered in mold, so I opted for red potatoes instead… Would it still taste okay? Also, is the mold on the celery root harmful? I’ve never tried it before, so I was hesitant to buy it.
Mellissa Sevigny says
Red potatoes are very high carb and will ruin your results on this plan I’m sorry to say.
Theresa Chea says
Oh, sorry I forgot to mention. I’m sharing this soup with my family, who are not partaking in my diet. So no worries, I won’t be having any potatoes!! However, is mold on celery root still good to purchase?
Mellissa Sevigny says
You’re going to peel it anyway so a little is probably not horrible but who knows what is under the skin if it’s already moldy on the outside so probably a good call to pass on it!
Corrie says
I know making certain substitutions might be frowned upon, however I’m curious about using skinless chicken thighs instead of breasts? I couldn’t bring myself to spending $21 for one organic humanely raised chicken breast, the thighs were much more reasonable. I know it will be higher fat content. Thoughts?
Mellissa Sevigny says
That’s fine Corrie!