Keto Chicken Soup for Weight Loss – Comforting, Low-Carb, and Easy to Make

This keto chicken soup is the kind of meal you can make on a busy weeknight and feel good about. It’s warm, nourishing, and surprisingly light while still being filling. The broth is rich, the vegetables are low-carb, and the chicken adds satisfying protein.

If you’re cutting carbs or trying to lose weight without giving up comfort food, this soup fits the bill. The best part: it’s simple, flexible, and reheats beautifully.

What Makes This Special

This isn’t your typical noodle-filled chicken soup. It uses low-carb vegetables, healthy fats, and a well-seasoned broth to create flavor without the extra carbs.

You get the feeling of a classic chicken soup, but with a keto-friendly twist that supports weight loss goals.

• Low in carbs, high in satisfaction: Cauliflower, zucchini, and spinach replace noodles or potatoes.
• Protein-forward: Chicken keeps you full and steady, helping with appetite control.
• Healthy fats: Olive oil and a touch of butter add richness and help with satiety.
• Easy to batch-cook: Make once, enjoy for days, or freeze for later.

Ingredients

• 2 tablespoons olive oil
• 1 tablespoon butter (optional but adds richness)
• 1 medium yellow onion, finely chopped
• 3 garlic cloves, minced
• 2 celery stalks, sliced
• 1 small head of cauliflower, cut into small florets
• 1 medium zucchini, diced
• 6 cups low-sodium chicken broth
• 1 1/2 pounds boneless, skinless chicken thighs (or breasts), cut into bite-size pieces
• 2 teaspoons sea salt, plus more to taste
• 1 teaspoon black pepper
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 1 bay leaf
• 2 cups fresh baby spinach
• 2 tablespoons fresh lemon juice (about half a lemon)
• 2 tablespoons chopped fresh parsley (optional for garnish)
• Red pepper flakes to taste (optional for heat)

Step-by-Step Instructions

1. Warm the pot: Heat olive oil and butter in a large soup pot over medium heat until shimmering.
2. Sauté aromatics: Add onion, celery, and a pinch of salt. Cook 4–5 minutes, stirring, until softened. Add minced garlic and cook 30 seconds until fragrant.
3. Add low-carb veggies: Stir in cauliflower florets and zucchini.

   Cook 3–4 minutes to get a bit of color. This builds flavor.

4. Season well: Add salt, pepper, thyme, oregano, and the bay leaf. Stir to coat the vegetables evenly.
5. Pour in the broth: Add the chicken broth and bring to a gentle boil.
6. Add the chicken: Stir in the chicken pieces.

   Reduce heat to a simmer and cook 12–15 minutes, or until the chicken is cooked through and the cauliflower is tender.

7. Finish with greens and acid: Turn off the heat. Stir in the spinach until wilted. Add lemon juice.

   Taste and adjust salt and pepper.

8. Garnish and serve: Remove the bay leaf. Sprinkle with parsley and a pinch of red pepper flakes if you like heat. Serve hot.

Storage Instructions

• Refrigerator: Cool completely.

  Store in airtight containers for up to 4 days.

• Freezer: Freeze in portions for up to 3 months. Leave a little space in the container for expansion.
• Reheating: Warm gently on the stove over medium heat, or microwave in 1–2 minute bursts. Add a splash of water or broth if it thickens.
• Meal prep tip: Keep fresh lemon and parsley on hand to add after reheating for a just-made taste.

Benefits of This Recipe

• Supports weight loss: High in protein and fiber-rich low-carb veggies, it helps you feel full with fewer calories.
• Low-carb and keto-friendly: No noodles or starchy vegetables, keeping net carbs in check.
• Balanced and nourishing: Provides a mix of protein, healthy fats, and micronutrients from vegetables.
• Gentle on digestion: Warm, simple ingredients make it a good choice when you want something light but satisfying.
• Flexible for different goals: Easy to adjust fat or protein levels based on your macro targets.

Common Mistakes to Avoid

• Overcooking the chicken: This makes it dry and tough.

  Simmer gently and check for doneness at 12 minutes.

• Skipping the seasoning: Salt in layers. Season the vegetables first, then adjust after adding broth and at the end.
• Crowding the pot: If your pot is small, sauté the vegetables in batches to avoid steaming instead of browning.
• Too much lemon too early: Add lemon at the end to keep the flavor bright and prevent bitterness.
• Using high-sodium broth: It can make the soup too salty. Choose low-sodium and adjust to taste.

Variations You Can Try

• Creamy version: Stir in 1/4–1/2 cup heavy cream or unsweetened coconut milk at the end for extra richness.
• Herb-forward: Add fresh dill or rosemary instead of oregano for a different flavor profile.
• Spicy kick: Add 1–2 teaspoons chili paste or a chopped jalapeño with the aromatics.
• Bone broth boost: Use bone broth instead of regular broth for added collagen and a deeper flavor.
• Rotisserie shortcut: Use shredded rotisserie chicken.

  Add it in the last 5 minutes to warm through.

• Mushroom umami: Sauté 1 cup sliced mushrooms with the onion and celery for extra depth.
• More greens: Swap spinach for kale or Swiss chard; simmer an extra 3–5 minutes until tender.

FAQ

Is this soup actually keto?

Yes. It uses low-carb vegetables and no grains or starchy ingredients. The combination of chicken, non-starchy veggies, and healthy fats keeps net carbs low.

Can I use chicken breast instead of thighs?

Absolutely.

Chicken breast works fine. Just be careful not to overcook it, as it dries out faster than thighs.

How can I increase the fat to fit strict keto macros?

Add a tablespoon of butter or olive oil at the end, stir in heavy cream, or top each bowl with a drizzle of olive oil or a dollop of avocado oil mayo.

What can I use instead of cauliflower?

Try chopped cabbage or turnip for a similar texture with low carbs. Both hold up well in soups and stay tender-crisp.

Can I make this in a slow cooker?

Yes.

Add all ingredients except spinach and lemon to the slow cooker. Cook on low for 5–6 hours or high for 2–3 hours. Stir in spinach and lemon at the end.

How many servings does this make?

It makes about 6 servings, depending on portion size.

For meal prep, divide into six equal containers for easy grab-and-go lunches.

How do I thicken the soup without adding carbs?

Simmer uncovered to reduce the broth slightly, or mash a few cauliflower florets in the pot. You can also add a small amount of cream cheese for a creamy texture.

Can I add noodles for family members not on keto?

Sure. Cook noodles separately and add them to individual bowls.

That way, your portion stays keto while others get the carbs they want.

Is this good for freezing?

Yes, it freezes well. Avoid adding dairy before freezing. If making the creamy variation, add cream after reheating.

What should I serve with it?

Try a simple side salad with olive oil and vinegar, roasted Brussels sprouts, or keto-friendly garlic bread made with almond flour.

In Conclusion

Keto Chicken Soup for Weight Loss gives you the comfort of a classic soup without the carb-heavy extras.

It’s simple, filling, and adaptable to your taste and goals. Make a big batch, season it well, and enjoy a warm bowl that supports your plan while still feeling like a treat. This is everyday cooking you can stick with—and look forward to.

Keto Chicken Soup for Weight Loss - Comforting, Low-Carb, and Easy to Make

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Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 30 minutes mins

Total Time 40 minutes mins

Servings: 4 servings

Ingredients Method

Ingredients

  

1x2x3x?

• 2 tablespoons olive oil
• 1 tablespoon butter (optional but adds richness)
• 1 medium yellow onion, finely chopped
• 3 garlic cloves, minced
• 2 celery stalks, sliced
• 1 small head of cauliflower, cut into small florets
• 1 medium zucchini, diced
• 6 cups low-sodium chicken broth
• 1 1/2 pounds boneless, skinless chicken thighs (or breasts), cut into bite-size pieces
• 2 teaspoons sea salt, plus more to taste
• 1 teaspoon black pepper
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 1 bay leaf
• 2 cups fresh baby spinach
• 2 tablespoons fresh lemon juice (about half a lemon)
• 2 tablespoons chopped fresh parsley (optional for garnish)
• Red pepper flakes to taste (optional for heat)

Method

 

1. Warm the pot: Heat olive oil and butter in a large soup pot over medium heat until shimmering.
2. Sauté aromatics: Add onion, celery, and a pinch of salt. Cook 4–5 minutes, stirring, until softened. Add minced garlic and cook 30 seconds until fragrant.
3. Add low-carb veggies: Stir in cauliflower florets and zucchini. Cook 3–4 minutes to get a bit of color. This builds flavor.
4. Season well: Add salt, pepper, thyme, oregano, and the bay leaf. Stir to coat the vegetables evenly.
5. Pour in the broth: Add the chicken broth and bring to a gentle boil.
6. Add the chicken: Stir in the chicken pieces. Reduce heat to a simmer and cook 12–15 minutes, or until the chicken is cooked through and the cauliflower is tender.
7. Finish with greens and acid: Turn off the heat. Stir in the spinach until wilted. Add lemon juice. Taste and adjust salt and pepper.
8. Garnish and serve: Remove the bay leaf. Sprinkle with parsley and a pinch of red pepper flakes if you like heat. Serve hot.

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