High-Protein Keto Hearty Vegetable Chicken Soup
High-Protein Keto Hearty Vegetable Chicken Soup
A tomato broth packed with shredded chicken and low-carb vegetables — sugar-free and ready in 40 minutes
This high-protein keto hearty vegetable chicken soup starts with sautéed onion, celery, and a small amount of carrot, then simmered chicken, zucchini, and greens in a tomato broth. Each serving has 32 g of protein and 7 g net carbs.
Low carb, sugar-free, and made in one pot.
Why you’ll love this soup
- 32g protein per serving
- Only 7g net carbs
- No pasta or potatoes
- Ready in about 40 minutes
- Shredded chicken in every bowl
- One-pot weeknight batch
Health notes
- High protein: Chicken breast or thighs carry the macros.
- Low carb: Zucchini, celery, spinach, and a little carrot replace starchy vegetables.
- Sugar-free: Use plain crushed tomatoes with no added sugar.
- Filling: Broth plus protein keeps the bowl hearty without noodles.
Key element — add the greens last
Zucchini and spinach only need a few minutes. If they simmer the whole time they turn dull and soft instead of staying bright like the photo.
Ingredients
Soup (6 servings)
- 1½ lb boneless chicken breast or thighs
- 2 Tbsp olive oil or butter
- 1 small onion, diced
- 2 celery stalks, diced
- 1 small carrot, diced
- 3 garlic cloves, minced
- 1 tsp Italian seasoning
- ½ tsp smoked paprika
- ½ tsp salt, plus more to taste
- ¼ tsp black pepper
- 1 can (14 oz) crushed tomatoes, no sugar added
- 6 cups chicken broth
- 1 medium zucchini, diced
- 2 cups chopped spinach or kale
- 2 Tbsp chopped parsley
Swaps
- Rotisserie chicken: Skip raw chicken and stir in 4 cups shredded cooked chicken at the end.
- Spicier: Add red pepper flakes or a pinch of cayenne.
- Creamy: Stir in ¼ cup heavy cream just before serving.
- No tomato: Use extra broth and a splash of lemon instead.
Instructions
| 1 | Sauté the base. Heat oil in a large pot over medium heat. Cook onion, celery, and carrot 5 minutes. Add garlic, Italian seasoning, paprika, salt, and pepper. Stir 30 seconds. |
| 2 | Simmer the chicken. Add tomatoes, broth, and chicken. Bring to a boil, then simmer 18–20 minutes until the chicken is cooked through. |
| 3 | Shred. Lift the chicken out, shred it, and return it to the pot. |
| 4 | Finish. Add zucchini and cook 4–5 minutes. Stir in spinach until wilted. Taste for salt and top with parsley. |
Pro tips
- Keep the carrot small so net carbs stay in range.
- Thighs stay juicier than breast if you simmer longer.
- A Parmesan rind in the pot adds flavor without extra carbs.
- Serve with keto bread if you want the side shown in the photo.
- The soup thickens slightly as it cools.
Nutrition
| Nutrient | Per serving |
|---|---|
| Calories | 320 |
| Protein | 32g |
| Net carbohydrates | 7g |
| Total carbohydrates | 10g |
| Fiber | 3g |
| Total fat | 16g |
| Sodium | 780mg |
Estimates based on chicken, tomato broth, and mixed low-carb vegetables, divided into 6 servings. Exact numbers vary with chicken cut and broth brand.
Variations
Mexican
Add cumin, chili powder, and a squeeze of lime.
Lemon herb
Finish with lemon juice and extra parsley.
Cabbage
Swap half the zucchini for shredded cabbage.
Slow cooker
Cook on low 4 hours, then shred and add zucchini and spinach at the end.
Storage
| Method | Time | Notes |
|---|---|---|
| Refrigerator | Up to 4 days | Reheat on the stove |
| Freezer | Up to 3 months | Leave out spinach and add fresh when reheating |
| Reheat | Medium heat | Add a splash of broth if it thickens |
FAQ
Test your knowledge
5 quick questions about this vegetable chicken soup
1. Protein per serving?
2. Net carbs per serving?
3. When should the spinach go in?
4. About how long does this take?
5. Best way to store leftovers?
