Keto Chicken Zoodle Soup {Low Carb & Gluten Free}

Name: Keto Chicken Kale Zoodle Soup {Low Carb & Gluten Free}
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Ingredients: 2 tablespoons avocado oil (or olive oil); 1 cup onion; 3 cloves minced garlic; 1/2 cup carrots ((diced)); 8 cups chicken broth; 2 cups kale ((stems removed, chopped)); 2 tbsp fresh rosemary; 8 ounces zucchini noodles (or see notes under title, Keto Egg Noodles for more options); 1 teaspoon salt; 1/2 teaspoon pepper; 2 cups cooked chicken (chopped or shredded); 2 tbsp lemon juice

ByBrenda Bennett September 28, 2020January 15, 2025

46 Comments

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This chicken “noodle” soup gets a low-carb make over by skipping the pasta and making zucchini noodles instead! This is keto, low carb, gluten free and a quick meal made in under 30 minutes!

What are Zoodles?

Zucchini noodles, also known as zoodles, are the perfect, gluten free, low carb pasta option for those watching their carb intake. I knew a chicken soup using zoodles was the perfect fall family meal for a busy weeknight!

Of course you know I tried to pull a fast one on my kids right? Not telling them this was zucchini noodles. From experience the less I tell them the more they will at least try something new. The oldest teen of mine loved this soup, the younger two were not fans of the zucchini noodles. Such is life, the hubby and I also loved it. Win some, lose some, 3 out of 5 isn’t so bad, either way they all ate it for dinner!

Low Carb Chicken Zoodle Soup

When I made my lemon poached chicken and broth I knew I wanted to make a chicken soup for the blog, but I don’t eat pasta so I thought the zucchini noodles would be tasty and I was right. They hold their texture and for me it’s just as good as pasta only better knowing it’s low carb!

You can make zucchini noodles using a serrated vegetable peeler or you can purchase a spiralizer and make any vegetable you like turn into noodles!

I love my lemon, but for the hubby he thought it could be reduced. Just use half of what I wrote in the recipe if your concerned about how your family will like it. You can always had more lemon if needed.

It’s a hearty chicken soup, but also light and refreshing for a soup and super low in calories! One serving is 2 cups with only 214 calories! On another note if you’re not a fan of kale just replace it with spinach or another green of choice. Also another option instead of the zucchini noodles is to try brown rice gluten free pasta which is equally delicious but not low carb so just be aware of that.

Keto Noodle Options

If you’re not a fan of zucchini as noodles, here are other options for you:

My recipe for Keto Egg Noodles

Store Bought Options are Egg White Noodles, use Egg White Wraps sliced as noodles, Shirataki (Konjac noodles) or Palmini noodles made from Hearts of Palm.

Keto Chicken Zoodle Soup

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Keto Chicken Kale Zoodle Soup {Low Carb & Gluten Free}

Prep Time10

Cook Time20

Total Time30

Servings: @ 1.5 cups

Calories: 73kcal

Author: Brenda Bennett | Sugar-Free Mom

Ingredients

2 tablespoons avocado oil or olive oil
1 cup onion
3 cloves minced garlic
1/2 cup carrots (diced)
8 cups chicken broth
2 cups kale (stems removed, chopped)
2 tbsp fresh rosemary
8 ounces zucchini noodles or see notes under title, Keto Egg Noodles for more options
1 teaspoon salt
1/2 teaspoon pepper
2 cups cooked chicken chopped or shredded
2 tbsp lemon juice

Instructions

Heat oil over medium heat in a large Dutch oven.
Add onion, garlic and carrots and stir until veggies are softened, but not browned.
Pour in broth, add kale and rosemary and bring to a boil.
Reduce heat to low then add the zucchini noodles, salt and pepper.
Simmer 5 minutes then add chicken and lemon juice.
Remove rosemary sprigs and serve with grated parmesan cheese if desired.
Makes about 12 cups total.

Video

Notes

Net Carbs: 6g

This recipe was first published in May 2014 and updated with video in September 2020.

Nutrition

Tried this recipe?Mention @sugarfreemom and tag #sugarfreemom, I’d love to see your dish!

About Brenda

Brenda Bennett is a certified Nutritional Therapy Practitioner, certified Sugar Detox Coach, certified Keto Coach and certified Life Coach. She has been Sugar Free & Refined carb free for 17 years and has written 2 cookbooks, Sugar-Free Mom, and Naturally Keto and her 3rd book The 30-Day Sugar Elimination Diet, is a four part program to help you detox from sugar, eliminate cravings, balance blood sugar and lose weight all while eating a delicious, nutrient dense whole foods. Meal plan offers two tracks to follow, low carb or keto. She is the founder of the Sugar Free Fresh Start course and Sugar Free Tribe weight loss membership. Learn more.