Keto Chicken Noodle Soup: A Comforting and Healthy Twist on a Classic

When the weather turns cold or you're feeling under the weather, nothing beats a warm bowl of chicken noodle soup. But what if you're following a keto diet? Can you still enjoy this comforting classic? The answer is a resounding yes! This article explores various keto chicken noodle soup recipes, offering a low-carb alternative that doesn't compromise on flavor or satisfaction.

Why Keto Chicken Noodle Soup?

Traditional chicken noodle soup is often off-limits on a keto diet due to the high carbohydrate content of regular noodles. However, by swapping out traditional noodles for keto-friendly alternatives, you can enjoy a delicious and nourishing soup that fits your dietary needs. This keto version maintains everything we love about traditional chicken noodle soup - warm, rich broth, tender chicken, and flavorful vegetables - while keeping the carb count low.

Key Ingredients and Considerations

Broth

The base of any good chicken noodle soup is the broth. Bone broth is highly recommended for its rich flavor and nutritional benefits. It's packed with vitamins, nutrients, and collagen, making it an excellent choice, especially when you're feeling sick. If bone broth is not available, you can use regular chicken or vegetable broth. For a richer, more nutrient-dense broth with tons of protein, consider making your own bone broth.

Chicken

Chicken thighs are a popular choice for keto chicken noodle soup due to their flavor and affordability. You can use chicken thighs with skin and bone for added flavor, or opt for skinless and boneless thighs for convenience. If using skinless and boneless thighs, you might want to add a bit of olive oil to your soup to maintain the fat content necessary for a keto diet. Leftover chicken, including rotisserie chicken, works well in this recipe. Adding raw chicken to soup is a fantastic way to give the soup an even better flavor, provided you allow it to simmer for at least 20 minutes. The longer you cook the soup, the more flavorful it becomes, and the chicken falls off the bone.

Vegetables

A variety of low-carb vegetables can be used in keto chicken noodle soup. Good options include:

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• Broccoli
• Mushroom
• Parsnip
• Zucchini
• Spinach
• Kale
• Cabbage
• Celery
• Onions
• Carrots (in moderation)

While carrots aren’t the lowest in carbs, adding them in moderation can add a wealth of flavor and minimal carbs. If you want a carb-free soup, omit the carrots and replace them with extra celery. Skipping the celery and onions will also bring down the carb count, but just keep in mind that the more ingredients you leave out, the more flavor and nutrients you leave out, too.

Keto-Friendly Noodles

The key to a successful keto chicken noodle soup is finding the right noodle substitute. Here are several options:

• Palmini Noodles: Made from hearts of palm, Palmini Linguine noodles are a popular choice for their texture and resemblance to traditional noodles. Make sure you rinse them well prior to adding them to the soup.
• Zucchini Noodles (Zoodles): Zoodles are a readily available and healthy option. However, they can become mushy when reheated, so it's best to add them fresh when serving.
• Shirataki Noodles: Also known as konjac noodles or miracle noodles, shirataki noodles are very low in carbs. However, some people find them to be too chewy or slimy, even after rinsing.
• Spaghetti Squash: Spaghetti squash can be used as a noodle substitute, but it may not hold up as well as other options.
• Keto Noodles: Homemade keto noodles can be made from a mixture of mozzarella cheese, xanthan gum, and egg yolk.
• Daikon Noodles (Doodles): Spiralized daikon radish offers a slightly crunchy texture and holds up well in soup.

Seasonings

The right seasonings can elevate your keto chicken noodle soup to the next level. Common seasonings include:

• Salt
• Pepper
• Garlic
• Thyme
• Oregano
• Bay leaves
• Parsley
• Lemon juice
• Basil

Keto Chicken Noodle Soup Recipes

Basic Keto Chicken Noodle Soup

Ingredients:

• 2 tablespoons olive oil
• 1 cup diced celery
• 1 cup diced carrots
• ¾ cup chopped green onion, green part only
• 6 cups chicken stock
• ½ teaspoon dried basil
• ½ teaspoon dried oregano
• 1 teaspoon grey sea salt
• ⅛ teaspoon fresh ground pepper
• 1 pound boneless, skinless chicken thighs
• 2 cups spiralized daikon noodles

Instructions:

1. In a large saucepan, cook chicken thighs on medium for 15 minutes, until just about cooked through. Shred with a fork.
2. Add celery, carrots, and onions. Cook for another 5 minutes.
3. Add remaining ingredients. Cover and bring to a boil.
4. Reduce heat and simmer for 25 minutes.
5. Once complete, add daikon noodles and serve.

Keto Chicken Soup with Palmini Noodles

Ingredients:

• 2 - 12 oz packages Palmini Linguine noodles
• 2 tablespoons butter
• 2 stalks celery, chopped
• 2 carrots, chopped
• 1 onion, chopped
• 8 cups chicken broth
• 4-6 chicken thighs, bone-in, skin-on
• 1 teaspoon dried thyme leaves
• 1 tablespoon lemon juice
• 2 tablespoons chopped fresh parsley
• Salt and pepper to taste

Instructions:

1. Melt butter in a large stockpot over medium to medium-high heat.
2. Add celery, carrots, and onion to the stockpot and sauté until the onion starts to get soft, about 4 to 5 minutes.
3. Add the chicken broth to the stockpot.
4. Add the chicken thighs to the stockpot.
5. Remove thyme leaves from the stems and add to the stockpot.
6. After 30 minutes, remove the chicken from the pan and let cool a bit.
7. If applicable, remove the skin from the chicken and then remove the bones. Chop the chicken into small pieces and then return it to the stockpot.
8. Add the Palmini Linguine to the pot and simmer for 8 to 10 minutes.
9. Stir in lemon juice and parsley before serving.

Creamy Keto Chicken and Cauliflower Rice Soup

Ingredients:

• 2 tablespoons olive oil
• 1 onion, chopped
• 2 carrots, chopped
• 2 stalks celery, chopped
• 4 cloves garlic, minced
• 8 cups chicken broth
• 2 bay leaves
• 1 pound chicken, cooked and shredded
• 1 head cauliflower, riced
• 2 tablespoons lemon juice
• 2 tablespoons fresh parsley, chopped
• Salt and pepper to taste

Instructions:

1. Heat oil in a large pot over medium heat.
2. Add the onions, carrots, celery, and garlic and cook until the vegetables are tender, around 5 minutes.
3. Add the salt and pepper, then the chicken broth and bay leaves, and bring to a boil.
4. Once boiling, reduce to a simmer and add the chicken and cauliflower rice.
5. Cook on low for 30-35 minutes, until the chicken is tender.
6. Remove from the heat and serve with fresh parsley and a squeeze of lemon juice.

Keto Noodles Recipe

Ingredients:

• 2 cups shredded mozzarella cheese (not pre-shredded)
• 2 tablespoons xanthan gum
• 1 egg yolk

Instructions:

1. Place mozzarella cheese in microwave-safe bowl. Microwave cheese in 20-second increments, stirring between each, until cheese is melted, approximately 1 minute total.
2. Once mozzarella is melted, remove bowl from microwave. Add xanthan gum to melted cheese and mix with fork until ball forms.
3. Let cheese cool slightly, just until no longer hot. Add egg yolk to cooled cheese and mix until ingredients are fully incorporated and smooth "dough" forms.
4. Lay large sheet of parchment paper on flat work surface. Place "dough" ball on parchment paper and cover with second sheet of paper.
5. Use rolling pin to roll out "dough" into one even sheet approximately ⅛-inch thick.
6. Remove and discard top layer of parchment paper. Use knife or pizza cutter to cut "dough" into strands approximately ½-inch wide and 3 inches long.
7. Transfer noodles to plate and set aside to add to soup.

Tips and Tricks for the Perfect Keto Chicken Noodle Soup

• Don't worry about perfection: Especially if you're sick, focus on getting the basic elements right. Chop the vegetables into rough pieces if needed.
• Adjust seasoning to taste: The amount of salt needed will depend on the sodium content of your broth. Start with a small amount and add more as needed.
• Consider different cooking methods: You can make keto chicken noodle soup on the stovetop, in an Instant Pot, or in a slow cooker.
• Add healthy fats: If you're using lean chicken or broth, add olive oil or butter to increase the fat content.
• Make it creamy: Add cream cheese or heavy cream for a richer, creamier soup.
• Switch up the spices: Experiment with different herbs and spices to customize the flavor.
• Make it spicy: Add a pinch of red pepper flakes or a dash of hot sauce for a spicy kick.

Storage and Reheating

• Refrigerate: Store leftover keto chicken noodle soup in an airtight container in the refrigerator for up to 3-4 days.
• Freeze: Place soup in sealable containers and store them in the freezer for up to 6 months.
• Reheating: To reheat from frozen, place the soup in a deep pot and place over low heat. Let it thaw slowly, and once it begins to simmer, give it a mix and serve. To reheat from the refrigerator, either microwave for 1-2 minutes or cook on the stovetop.

Nutritional Information

Nutritional information will vary depending on the specific ingredients and portion sizes used. However, a typical serving of keto chicken noodle soup will be low in carbs and high in protein and healthy fats. To lower the carb count, omit the carrots. That will reduce the total carbs to 6g (down from 8g) and the net carbs to 5g (down from 6g).

Read also: Keto Calorie Counting: A Detailed Guide

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