Low-Carb Chicken Zucchini Soup
- Total time
- 40 minutes
- Calories
- 270 kcal
- Protein
- 31 g
- Serves
- 4 bowls (about 1 1/2 cups each)
This low-carb soup combines chicken, zucchini, spinach, lemon, and herbs in a light, brothy bowl. It is a gently textured main-course soup rather than a thick cream soup, with a practical 1 1/2-cup serving and a short stovetop method.
Nutrition per serving
- Calories
- 270 kcal
- Protein
- 31 g
- Carbs
- 13 g
- Fat
- 10 g
- Fiber
- 5 g
Estimated from the listed ingredients.
- Prep
- 15 minutes
- Cook
- 25 minutes
Ingredients
- 1 tbsp olive oil
- 1 lb (450 g) boneless, skinless chicken breast, cut into bite-size pieces
- 1 small onion, diced
- 2 garlic cloves, minced
- 4 cups low-sodium chicken broth
- 2 medium zucchini, diced
- 1 tsp dried oregano, 1/2 tsp kosher salt, and black pepper
- 3 cups baby spinach
- 1 tbsp lemon juice and 2 tbsp chopped parsley
Before you start
- Use broth, not cream, for the intended light texture. For a thicker soup, blend 1 cup cooked zucchini and broth, then return it to the pot; this changes the texture but keeps the ingredient list low in carbohydrates.
- Chicken thigh can replace breast for a richer broth, with more fat per serving.
Instructions
- Heat oil in a soup pot over medium-high. Add chicken and cook 4 to 5 minutes until lightly browned; transfer to a plate.
- Add onion to the pot and cook 4 minutes. Add garlic for 30 seconds, then add broth, zucchini, oregano, salt, and pepper. Bring to a simmer.
- Simmer 12 to 15 minutes until zucchini is tender but not collapsing. Return chicken and its juices, then add spinach for 1 minute until just wilted.
- Remove from heat and stir in lemon juice and parsley. Taste and adjust seasoning before ladling into bowls.
Meal prep, storage, and reheating
Refrigerate cooled soup for up to 3 days. Reheat gently until the chicken is hot; avoid a hard boil, which toughens the chicken and turns the zucchini very soft. Freeze without spinach for best texture, then add fresh spinach when reheating.