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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Dawn says
Made this recipe exactly as stated (just missing the basil to top is off, which is a bummer) and it was AMAZING! So GOOD!!! Never had celery root before, and I think it is what makes the soup. So much flavor, so fresh, filling, I wish I could eat more than two cups at a serving because it tastes sooooo good. Thank you so much for this recipe. I am actually looking forward to eating this over the next five days! Will make again.
Misty says
Crazy question…. but do you have a recipe for the Chicken Stock? Can we just use Chicken Broth?
Mellissa Sevigny says
Store bought broth or stock is fine – or you could use my Instant Pot Bone Broth recipe in a pot on the stove or even a slow cooker.
Cindy Dillon says
Be careful when buying stock, though. Some of them have more carbs than others.
Haylie says
I have just made this and it looks and tastes lovely! However, I did use butternut squash, which I am regretting now as doing a bit of googling I see that yellow squash is not the same thing :( Being from the UK we do not really have yellow squash, so I assumed it was butternut. I hope this won’t impact the results too much! But I am looking forward to trying my first full bowl and starting the 5 day soup diet tomorrow (I have my last bottle of wine to finish today)!! Thanks for a great receipe and blog !
Wilma says
I used Long Squash and Zuchini, the long squash is low in carbs and has a good amount of potassium! Love the taste, at the end of 5 days I will post me results.
Angela Galinski says
Hi- I saw a one week diet plan with this recipe link and forgot to save the diet plan, only saved the link…I think it was egg salad wrap or tuna wrap twice a day plus the soup 3 times a day? Does anyone have that info or page link they could post or send to me?
Mellissa Sevigny says
I added the link at the top Angela – and here it is as well!
Cat says
Do you have the macros for the soup or the calorie / fat / protein/ carbs
Jo says
This website was shared with me by my aunt, who has been following it for about a month. I just made this recipe substituting the swiss chard for collard greens and the bacon for turkey bacon (I don’t eat pork). It was delicious! I am not much of a cook but this recipe was extremely easy to follow. I was a little skeptical about liking it because I do not like tomatoes or mushrooms but I cooked with them to try to follow the recipe as much as possible. However, I was very shocked that I liked the mushrooms and tomatoes in this soup. This was one of the best tasting soups I have ever had (including homemade soups and canned/store bought). Thank you very much for this recipe! I will be making it again, as I plan on starting the 5 day diet soon! I cannot wait to try the other recipes on this site.
Mellissa Sevigny says
Thanks so much Jo, glad you enjoyed it and I appreciate you taking the time to let me know!!
Josie says
I have been doing low carb since March 2 and as of this morning have lost 29 lbs. My goal is 30 more pounds. I admit I have not been Uber strict, but have been cognizant of the carbs. Thinking of giving the soup a try but I am going to start with half a recipe to see if I like the flavor because I hate mushrooms and despise cooked greens. That said, I am willing to give everyone it a try. I was thinking of chopping the mushrooms and chard into small pieces in case it is partly a texture thing.
Nancy says
DeeeeeeeeLICIOUS!!!!
Kara says
This is incredible!! So much flavour! Everyone in the office came to see what I was eating, purely on the basis of how incredible it smells, let alone tastes!!
Martha Cox says
What is the closest sub for celery root? No store near me sticks celery root. I’m considering rutabaga, parsnip, or turnip and have never tasted or cooked with any of them. Thanks!
Laura T says
Turnips are a good sub, and have thee lowest carbs of the three choices.
CitrusPJ says
I’m using ruttabaga and parsnip. My store didn’t carry celery root either.
Margaret says
Hi Mellissa. Just thought I’d let you know that this soup is delicious! Thank you. I also want to thank those that have posted their subs with equivalent carb count. That helps a whole lot when ingredients are hard to come by or don’t have on hand but want to make this soup, like, right away. I didn’t have any bacon (yes, forgot to get some) BUT I did have bacon grease and I used some of that instead when reheating my 2 cup portions, no tomatoes, no celeriac but subbed with jicama and celery. Yummy. This soup is so good and tasty even with my omissions that I don’t see how it can get any better with the whole complement of goodies in the recipe. I will test that though .
In 3 days I’ve lost 6.4 lbs! Day 1, I had 2 meals of 2 cups each. Between meals I had a snack of a cheese wedge (Laughing Cow, but Aldi brand, much cheaper same taste) on a romaine leaf. I was hungry before going to bed after the soup dinner, but I didn’t cave. Day 2, again 2 meals of the soup but I switched to breakfast for dinner with 3 eggs and 3 sausage links to stave off hunger later and it worked. Day 3, 2 soup meals, and hunger was a looooong way off. No snacks. Dinner was bacon on romaine leaves.
When I portioned the soup into 2 cup containers so I wouldn’t have to measure again, there wasn’t enough liquid in any of them. No problem. Once in the reheat pot, I added 2 cups of water with a ½ tsp of powdered chicken bouillon for additional flavor (just in case), more of the spices and ½ tsp of bacon grease (remember I had no bacon) and about ½ tsp ACV. Wow. Only a slight loss in flavor.
Day 1 and Day 2 I didn’t find the soup very filling. On day 3 (when I began to add more liquid to the reheat pot, and ½ tsp bacon grease) it was extremely filling.
I will be making more since I only have 2 meals left! 6.4 lbs lost. Can’t argue with those numbers
Thank you, thank you, thank you!
Mellissa Sevigny says
Margaret I am ecstatic for you! 6.4lbs lost in just three days is truly fantastic progress, and it sounds like you didn’t go hungry much either! I really appreciate you taking the time to update us – this is definitely inspirational!
Pamela J Jewel says
It says ” substitute apple cider vinegar if you want ” …what would I be substituting it for?
Margaret says
The red wine vinegar.