Keto Chicken Zoodle Soup {Low Carb & Gluten Free}

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 This chicken “noodle” soup gets a low-carb make over by skipping the pasta and making zucchini noodles instead! This is keto, low carb, gluten free and a quick meal made in under 30 minutes!

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Zucchini noodles, also known as zoodles, are the perfect, gluten free, low carb pasta option for those watching their carb intake. I knew a chicken soup using zoodles was the perfect fall family meal for a busy weeknight!

Of course you know I tried to pull a fast one on  my kids right? Not telling them this was zucchini noodles. From experience the less I tell them the more they will at least try something new. The oldest teen of mine loved this soup, the younger two were not fans of the zucchini noodles. Such is life, the hubby and I also loved it. Win some, lose some, 3 out of 5 isn’t so bad, either way they all ate it for dinner!

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When I made my lemon poached chicken and broth I knew I wanted to make a chicken soup for the blog, but I don’t eat pasta so I thought the zucchini noodles would be tasty and I was right. They hold their texture and for me it’s just as good as pasta only better knowing it’s low carb!

You can make zucchini noodles using a serrated vegetable peeler or you can purchase a spiralizer and make any vegetable you like turn into noodles! 

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I love my lemon, but for the hubby he thought it could be reduced. Just use half of what I wrote in the recipe if your concerned about how your family will like it. You can always had more lemon if needed.

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It’s a hearty chicken soup, but also light and refreshing for a soup and super low in calories! One serving is  2 cups with only 214 calories! On another note if you’re not a fan of kale just replace it with spinach or another green of choice. Also another option instead of the zucchini noodles is to try brown rice gluten free pasta which is equally delicious but not low carb so just be aware of that.

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Our membership is simple. You can subscribe for a month to try it out or you can subscribe for a yearly membership. Each Friday you will get a meal plan that comes to your email. You’ll have that early in order to go  food shopping before the meal plan begins on Sunday. You will be able to view and print the meal plan and the shopping list. If you don’t like a meal, simply delete it and swap it with another meal you like. The shopping list will automatically adjust. It’s the best software available out there for a customizable menu plan. Not many other low carb or keto meal plans allow  you the option to remove,  add, start with a blank menu and create your own if you so wish.  30 % Off for September! Use code; BACKTOSCHOOL at checkout! Learn More about our meal plans!

 

Keto Chicken Kale Zoodle Soup Low Carb & Gluten Free

Author Brenda Bennett | Sugar-Free Mom

Ingredients

  • 2
    tablespoons
    avocado oil
    or olive oil
  • 1
    cup
    onion
  • 3
    cloves
    minced garlic
  • 1/2
    cup
    carrots
    (diced)
  • 8
    cups
    chicken broth
  • 2
    cups
    kale
    (stems removed, chopped)
  • 2
    tbsp
    fresh rosemary
  • 8
    ounces
    zucchini noodles
    or 8 ounces
  • 1
    teaspoon
    salt
  • 1/2
    teaspoon
    pepper
  • 2
    cups
    cooked chicken
    chopped or shredded
  • 2
    tbsp
    lemon juice

Instructions

  1. Heat oil over medium heat in a large Dutch oven.

  2. Add onion, garlic and carrots and stir until veggies are softened, but not browned.

  3. Pour in broth, add kale and rosemary and bring to a boil.

  4. Reduce heat to low then add the zucchini noodles, salt and pepper.

  5. Simmer 5 minutes then add chicken and lemon juice.

  6. Remove rosemary sprigs and serve with grated parmesan cheese if desired.

  7. Makes about 12 cups total.

Recipe Notes

Net Carbs: 6g

This recipe was first published in May 2014 and updated with video in September 2020.

Nutrition Facts

Keto Chicken Kale Zoodle Soup Low Carb & Gluten Free

Amount Per Serving (1.5 cups)

Calories 73
Calories from Fat 36

% Daily Value*

Fat 4g6%

Saturated Fat 1g6%

Cholesterol 1mg0%

Sodium 1166mg51%

Potassium 404mg12%

Carbohydrates 7g2%

Fiber 1g4%

Sugar 2g2%

Protein 2g4%

Vitamin A 3081IU62%

Vitamin C 45mg55%

Calcium 55mg6%

Iron 1mg6%

* Percent Daily Values are based on a 2000 calorie diet.

Blessings, Brenda

 

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