Description
This hearty, flavorful low-carb chicken soup swaps traditional rice for cauliflower rice, creating a nutritious, comforting meal that’s perfect for keto and low-carb diets without sacrificing taste or satisfaction.
Ingredients
Units
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- 2 tablespoons extra virgin olive oil
- 1 white or yellow onion, diced
- 1 cup celery, diced
- 1 tablespoon garlic, minced
- 64 ounces chicken stock or broth
- 2 pounds boneless, skinless chicken breasts or thighs (about 4 breasts)
- 1 1/2 cups carrots, cut into circles
- 3 tablespoons lemon juice
- 1 1/2 teaspoons salt
- 1/2 teaspoon black pepper
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 3/4 teaspoon ground ginger
- 2 cups fresh or frozen peas (can use 10 oz bag)
- 2 cups fresh or frozen cauliflower rice (can use 10 or 12 oz bag)
Instructions
- Sauté the Aromatics: Add your olive oil, onion, celery, and garlic to your soup pot. Sauté on medium-high heat, stirring frequently, until onion is tender and the garlic has a bit of browning. This creates a flavorful base for your soup, releasing the aromatic compounds that will infuse the entire dish with savory depth.
- Prepare the Chicken: Cut your chicken into small chunks. This will help the chicken cook quickly and evenly in the soup. Smaller pieces ensure tender, juicy chicken throughout and reduce the overall cooking time.
- Combine and Simmer: Stir in all ingredients except for the cauliflower rice and peas. Bring to a boil on high heat. Then immediately cover and reduce to a simmer (medium or medium-low heat) for 10 minutes. This gentle cooking method allows the flavors to meld while the chicken cooks through.
- Add Remaining Vegetables: Stir in the cauliflower rice and peas. Simmer for another 5 to 10 minutes or until chicken is cooked through and all vegetables are tender. Taste and add extra salt or pepper if desired. Adding the cauliflower rice and peas at the end prevents them from overcooking and becoming mushy.
Notes
- For best flavor, use homemade chicken stock if available.
- This soup freezes well for up to 3 months in airtight containers.
- For extra flavor, add a parmesan rind while simmering.
- You can substitute spinach for peas to further reduce carb content.
- Fresh herbs like parsley or dill make a wonderful garnish before serving.
- The soup will thicken slightly as it cools due to the starches in the vegetables.
Nutrition
- Serving Size: 1 cup
- Calories: 150
- Sugar: 3g
- Sodium: 420mg
- Fat: 5g
- Saturated Fat: 1g
- Unsaturated Fat: 3g
- Trans Fat: 0g
- Carbohydrates: 8g
- Fiber: 2g
- Protein: 18g
- Cholesterol: 40mg