Name: Low Calorie Chicken Soup
Prep time: 10 min
Cook time: 35 min
Total time: 45 min
Yield: 6 servings
Cuisine: American
Ingredients: 500g boneless skinless chicken breasts or thighs; 1.5 litres low-sodium chicken broth; 3 medium carrots, sliced; 3 stalks celery, sliced; 1 medium onion, diced; 4 cloves garlic, minced; 1 medium zucchini, diced; 2 cups baby spinach; 1 tsp dried thyme; 2 bay leaves; 1 tbsp olive oil; 2 tbsp fresh lemon juice; Salt and pepper to taste; Fresh parsley for garnish

Table of Contents

Why You’ll Love This Recipe
Ingredients You’ll Need
Tips for the Best Results
Storage and Reheating
Frequently Asked Questions

Low Calorie Chicken Soup

🍴 Jump to Recipe ↓

There’s something about a big pot of chicken soup simmering on the stove that just feels like a hug from the inside out. This version keeps things light — we’re talking around 150 calories per bowl — without skimping on flavor or that cozy, soul-warming feeling you’re after. Whether you’re eating clean, recovering from a cold, or just need something nourishing on a busy weeknight, this soup has your back.

Why You’ll Love This Recipe

First, it’s genuinely satisfying without making you feel heavy afterward. Packed with tender chicken, loads of vegetables, and a deeply savory broth, it hits all the right notes without a single drop of cream or a pile of noodles weighing it down.

Second, it comes together in about 45 minutes, which means it’s totally doable on a weeknight. You don’t need fancy equipment or hard-to-find ingredients — just a big pot and whatever vegetables you have hanging around.

And honestly? The leftovers are even better the next day. The flavors deepen overnight, so you’ll actually look forward to lunch. That’s a rare and wonderful thing.

Ingredients You’ll Need

The backbone of this soup is good chicken. Boneless, skinless chicken breasts or thighs both work beautifully here — thighs will give you a richer flavor, while breasts keep things a bit leaner if that’s your priority. Either way, you’ll end up with tender, shredded chicken that soaks up all that delicious broth.

For the vegetables, you’ll want the classic trio: carrots, celery, and onion. These build the flavor base and give the soup some heartiness without adding many calories. Garlic is non-negotiable — a few cloves make a big difference. From there, add whatever else you like: zucchini, spinach, and green beans all work wonderfully.

The broth is important. Go for a low-sodium chicken broth so you can control the saltiness yourself. You’ll also want some dried herbs — thyme and bay leaves are my go-to — plus a little lemon juice at the end, which brightens everything up and makes the flavors pop.

If you want to bulk it up slightly without spiking the calories too much, a small handful of egg noodles or a cup of cooked rice added at the end works great. Totally optional though — the soup is completely satisfying on its own.

Tips for the Best Results

Don’t rush the aromatics. Let your onion, carrots, and celery cook for a good 5-6 minutes before adding the broth. This softens them properly and starts building a flavored base that makes the whole soup taste more complex.

💡 Tip: Add the lemon juice right at the very end of cooking, not earlier. Cooking acid for too long dulls its brightness, and that little squeeze of lemon is what makes this soup taste fresh and vibrant instead of flat.

If you have the time, cook your chicken directly in the broth rather than pre-cooking it separately. Drop in the raw chicken breasts, let them simmer gently until cooked through (about 15-18 minutes), then pull them out and shred them. The broth absorbs all that chicken flavor and becomes so much more delicious.

Finally, taste as you go and season at the end. Broth brands vary wildly in saltiness, so always adjust with salt and pepper once everything is cooked rather than salting heavily at the start.

Storage and Reheating

This soup keeps beautifully in the fridge for up to 4 days in an airtight container. In fact, as mentioned earlier, day two is often the best — the vegetables soften a little more and the flavors meld together in the best way.

📌 Note: If you’ve added noodles or rice directly to the soup, they’ll continue absorbing liquid as it sits, so the soup may thicken up in the fridge. Just add a splash of extra broth or water when reheating and it’ll loosen right back up.

For reheating, a saucepan on the stovetop over medium-low heat is the best option — it heats evenly and you can stir it as it warms up. The microwave works perfectly fine too; just heat in 90-second intervals and stir in between.

This soup also freezes really well for up to 3 months. If you’re planning to freeze it, leave out any noodles or starchy additions and add those fresh when you reheat. Ladle the cooled soup into freezer-safe containers or zip bags, lay them flat, and you’ve got a ready-made healthy meal waiting for you whenever you need it.

Frequently Asked Questions

Can I make this soup in a slow cooker?
Absolutely. Add all your ingredients to the slow cooker and cook on low for 6-8 hours or high for 3-4 hours. Shred the chicken right in the pot before serving. Easy and hands-off.

How many calories are in this chicken soup?
A generous serving (about 1.5 to 2 cups) comes in around 130-160 calories, depending on the exact vegetables and broth you use. It’s naturally low in fat and calories while being high in protein, which is what makes it such a great option when you’re eating light.

Can I use rotisserie chicken instead of raw chicken?
Yes, and it’s a great shortcut! Just shred the rotisserie chicken and stir it in during the last 10 minutes of cooking. Since it’s already cooked, you don’t need to simmer it as long. It’ll still taste wonderful.

What can I add to make it more filling without adding a lot of calories?
Leafy greens like spinach or kale are your best friend here — they add bulk, nutrients, and almost zero calories. White beans are another great option; they add protein and fiber and make the soup feel heartier without pushing the calorie count up much. A small amount of barley works too if you want something a little more substantial.

Recipe