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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Shari Ann says
Dear Mellissa – another fantastic recipe – thank you so much for all you do for us!
To my fellow “Breathers”: I just made this soup last night and had my first bowl today. Like everything else I’ve made from Mellissa, it was delicious!
I followed the recipe exactly, but may try some subs in the future – a beefy take, maybe radishes…(definitely making it again).
One interesting tidbit, the Swiss Chard my grocer had was the red variety. That, and maybe the sun dried tomatoes and red wine vinegar turned the soup a a lovely rosy pink color. Tasted fantastic but it’s the first pink soup I’ve ever had.
I’m doing Mellissa’s 5 day Turbo soup diet. I will report back with my weight loss. (**Note: I am fully fat-adapted and was in ketosis when I started the Turbo diet, but have hit a stall – here’s hoping!)
Regards – Shari Ann
Mellissa Sevigny says
Haha – “breathers” LOVE IT!
Shari Ann says
After 5 days I have lost 7 lb, also I uncovered a possible food allergy. With no dairy, nuts or sweeteners for 5 days a persistent little rash I had on my wrist and the top of my foot is gone. Now it will be easy to pinpoint as I add back those foods (If I ever stop this amazing plan – I’ve already made another batch of soup – it’s sooooo good!) People at my work smell it and they come running like my cats when they hear the can opener lol. I’m taking a crock pot full for a potluck next week.
My deviations to the pan was one day I only had soup once (forgot to take it to work), and I do not like BP coffee, so I added a Tb of butter to each serving of soup.
Also Mellissa – I cannot say enough about what a wonderful human being you are. I read every comment on the 5-day plan, and some of the people were not very nice. Every question had already been answered in the instructions, yet people hammered you like you were their personal assistant. You kept your cool, and even the one time you responded with justifiable indignation, you were a class act.
#bossbabe
Mellissa Sevigny says
Congrats on losing 7 pounds AND getting rid of that rash! I’ll be interested to find out which of the things excluded turns out to be the culprit! Thanks very much for your kinds words – I appreciate the validation and your understanding!!!! ?
Shari Ann says
Dairy was the culprit! A little is OK so don’t panic, I can still have cream in my coffee – whew!
Mellissa, I’m on my 4th time making this soup. I don’t know what sort of magical juju you used in formulating this recipe, but it is just perfect! Even though I am not on the “official” 5 day plan, I’ve been losing weight steadily since discovering this recipe. Have a lovely day, ?
Much love, Shari Ann
Mellissa Sevigny says
Thanks so much Shari Ann and congrats on figure out what was stalling you!
Patrece says
I went shopping today to buy whatever ingredients I did not have on hand for this recipe. I even told a fried about it and she went shopping for the ingredients too. tomorrow, we will connect by phone, and prepare your 5 day low carb detox soup together, as we chit-chat.
None of my local grocery stores offer celery root, so, swiss chard, baby spinach, some celery sticks and green zucchini will find it’s way into my soup. I a wondering, however, if you think a small amount of grated fresh ginger would be a good fit for this soup?
Thank you! I appreciate you sharing this recipe and trying to keep up with answering the posts in here.
Mellissa Sevigny says
Hi Patrice, I’m not sure what the ginger will do to the flavor profile of the soup, especially with celery instead of celery root in it – it could be too astringent. I would suggest grating a little into your first bowl and seeing how that tastes before you put it into the entire pot! Hope you ladies do well, keep us posted!
Nanci says
Could I just use celery in stead of celery root that I cannot find here.
Thank you
Mellissa Sevigny says
That will alter the flavor and texture quite a bit, as well as the soup volume – I recommend subbing cauliflower or rutabaga if you can’t find the celery root.
Tina says
HI there!
Has anyone tried making this delicious soup in slow cooker?
Jessica says
I make my own butter, churning it from heavy cream I get from a local creamery. I am trying to jump start some weight loss as I have been too lax in the past few weeks and gained back 7 lbs. I am making the soup right now and my breakfast. I want to do it right, and would just like to understand better what the difference is between butter and heavy cream. Thanks!
Jessica says
actually, I think I just answered my own question in that of course the buttermilk that comes out has carbs in it. So this is why the butter is better for this fast. Sorry about that! I can’t believe I just spent the morning pondering this.
Dsayko says
For someone who does not eat bacon, can anyone recommend a substitute to get the smoky flavor? Maybe a drop or two of liquid smoke? Or just skip it and the soup is still delicious?
Mellissa Sevigny says
liquid smoke would work well actually just don’t overdo it!
smdunn12 says
Day 2 and before lunch (11:30am) I was starving today. I had the breakfast, lunch and snack so far today and I feel like I’m starving, plus I feel so sleepy as I type. Any suggestions?
Mellissa Sevigny says
Have another bulletproof coffee.
Marche' says
Wrong spot BUT how can you recommend celery root over kale when the carb count of celery root is so much higher than kale???
Mellissa Sevigny says
Because celery root adds bulk and texture in a different way than kale does to the soup – it’s not a one to one comparison. That would be like saying replace sugar with garlic powder because it has less carbs.
Julie says
I have made this delicious soup many times and love it. Sometimes I add chili powder and red pepper flakes in place of the basil. I did want to make a note about cooking the chicken-I tried to ‘save time’ by just adding the raw cubes to the boiling broth-didn’t turn out flavorful at all. Pre-sauté the chicken makes it so much more flavorful. Lesson learned.
Sandy says
Can I substitute cooked turkey for the Chicken?
Julie says
There is very little difference between the two so I would do it.
Toni says
Made this fantastic soup this morning!!! I didn’t have any fresh basil, so I threw some dried in at the end, otherwise, made exactly as stated!! Husband loved it too and wanted more. I made a single batch to make sure we liked it before we go for the 5 days and we loved it enough that I will make it again at the end of the weekend! Fantastic soup, with or without needing to do the 5 day stall break!! Thank you for all you do in the Keto world!!
Toni says
Just wanted to reiterate how much we enjoy this soup!! I made the initial batch on Friday without the intentions doing the 5 day drop. After enjoying it thoroughly, we decided to go ahead go for it and I made enough tuna salad and egg salad for the week and another double batch of soup this evening. Decided to go the route of the egg salad for breakfast and tuna for afternoon snack.
Thanks again for your wonderful recipes!
Priya says
Hi,
I’ve made this soup multiple times….. its easy to make, looks great, and tastes fantastic. I especially love that once its done I’m pretty much done with my cooking for the next few days. Takes the thinking away from the ‘what next’ part of keto which happens to me often.
One request, if you ever edit/ update the recipe…..could you please put the ingredient quantities in gm/oz in addition to cups ( e.g. beans- 100 gm)? It makes it much easier to just weigh out stuff and not think about cups/ sizes of veggies.
Many thanks for an awesome recipe.
Priya