Chicken Garlic Soup
Chicken Garlic Soup
Low carb • Sugar-free broth, garlic, cream, and chicken chunks — 25 minutes, four bowls
This is chicken garlic soup, not a flour-thickened chowder. Chicken pieces, a lot of garlic, broth, and a splash of cream simmer into a gold-green bowl with herbs and chili flakes, like the photo. Twenty-five minutes. No noodles, no sugar, no flour slurry.
Four bowls. Brown the chicken first. Add cream off the boil so it stays smooth.
Why you’ll love this soup
- 22g protein per bowl — dinner that is not empty
- 4g net carbs — garlic and cream, not noodles
- About 25 minutes, one pot
- Gold broth, chicken chunks, herbs, like the photo
- No boxed mix, no sugar
- It reheats without turning gluey
Health notes
- Protein: Chicken. That is what lands 22g.
- Lower carb than cream-of-chicken soup: No flour, no noodles. Not keto-zero. 4g net is the garlic and a little onion.
- Four bowls: Macros are per bowl, not the pot.
- Noodles, potatoes, or a flour slurry will jump the carbs. Stay with broth and cream.
Key element — brown the chicken, soften the garlic, cream off the boil
Pale boiled chicken tastes flat. Sear the pieces first so they stay in chunks, like the bowl in the photo. Cook the garlic in butter until it smells sweet, not scorched. Simmer in broth, then stir cream in off the heat. A rolling boil splits the cream and turns the soup thin.
Ingredients
Soup (4 bowls)
- 1 lb boneless chicken thighs or breast, cut in bite pieces
- 2 Tbsp butter
- 8 garlic cloves, minced
- 1/4 cup onion, minced
- 4 cups chicken broth
- 1/2 cup heavy cream
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1/4 tsp chili flakes
- 2 Tbsp chopped parsley
- 1/2 tsp dried oregano or Italian seasoning
Swaps
- Rotisserie chicken: Use 3 cups shredded. Skip the sear. Add it with the cream.
- Spinach: Stir in 1 cup at the end. Carbs stay close.
- Noodles or flour: Skip them. That is how carbs jump.
- Milk instead of cream: It can split. Stay with cream.
Instructions
| 1 | Sear. Pat the chicken dry. Brown it in 1 Tbsp butter over medium-high heat 4 to 5 minutes. Set aside. |
| 2 | Garlic. Lower the heat. Add the rest of the butter, onion, and garlic. Cook 2 minutes until fragrant, not brown. |
| 3 | Simmer. Pour in broth, oregano, salt, pepper, and chili flakes. Return the chicken. Simmer 10 minutes. |
| 4 | Cream. Take the pot off the boil. Stir in the cream until the broth turns gold-green, like the photo. |
| 5 | Finish. Taste salt. Parsley on top. One bowl is one serving. |
Pro tips
- Pat the chicken dry. Wet pieces steam instead of brown.
- Do not scorch the garlic. Bitter garlic ruins the pot.
- Cream off the heat. A boil can split it.
- No flour slurry. That is how 4g net stays 4g net.
- Chili flakes last. They look like the photo and stay bright.
Nutrition
| Nutrient | Per bowl (1 of 4) |
|---|---|
| Calories | 260 |
| Protein | 22g |
| Net carbohydrates | 4g |
| Total carbohydrates | 5g |
| Fiber | 1g |
| Total fat | 16g |
| Sodium | 720mg |
Estimates with chicken, garlic, broth, and cream. Noodles or a flour thickener will raise carbs. This is a lower-carb soup, not zero-carb.
Variations
Lemon
Squeeze 1 Tbsp lemon juice in with the cream.
Spinach
Stir 1 cup baby spinach into the hot soup just before serving.
Parmesan
Grate 2 Tbsp Parmesan over each bowl.
Cauliflower rice
Add 1 cup riced cauliflower with the broth. Simmer 8 minutes.
Storage
| Method | Time | Notes |
|---|---|---|
| Eat now | Best | Serve while the cream is still smooth |
| Refrigerator | Up to 3 days | Reheat gently. Do not boil |
| Freezer | Up to 1 month | Freeze before the cream, or accept a slight split |
FAQ
Test your knowledge
5 quick questions about this soup
1. Protein per bowl?
2. Net carbs per bowl?
3. How many bowls in a batch?
4. When do you add the cream?
5. Why skip noodles and flour?
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