95 Calorie Chicken Soup
This 95 calorie chicken soup is easy to fit into a calorie deficit when you’re trying to lose weight. It’s hot, it fills you up, and a big bowl uses very little of your daily calories. Even two bowls come to just 190.
Nutrition values are estimates and may vary depending on ingredients and brands.
Why You’ll Love This Recipe
- 95 calories and 13 grams of protein per bowl
- Only 10 minutes of prep
- Everything cooks in one pot
- Keeps for 4 days in the fridge or up to 3 months in the freezer
Ingredients
- 7 oz (200 g) boneless, skinless chicken breast
- 4 cups (960 ml) water
- 2 cups (240 g) diced zucchini (about 1 medium)
- 1 cup (130 g) diced carrots (about 2 medium)
- ½ cup (80 g) diced onion (about 1 small)
- 2 cloves garlic, minced
- 1 tsp salt
- ½ tsp black pepper
- ½ tsp dried thyme
- ½ tsp garlic powder
How to Make It
- Add the water, chicken, onion, carrots, salt, pepper, thyme, and garlic powder to a large pot.
- Bring to a boil over medium-high heat, then lower the heat to a gentle simmer.
- Cover and cook for 15 minutes, until the chicken is white all the way through with no pink in the middle (165°F / 74°C if you use a thermometer). If it’s still pink, cook it a few minutes longer.
- Move the chicken to a cutting board and shred it with two forks.
- Add the garlic and zucchini to the pot and simmer for 5 minutes, until the zucchini is tender.
- Stir the chicken back into the pot.
- Taste, and add more salt and pepper if it needs it.
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See What’s Inside →Illustrative image. Individual results may vary.
Tips & Substitutions
Chicken thighs work too. Use the same weight of boneless, skinless thighs. They have more fat, so each bowl will be a little higher in calories.
Swap the vegetables. Celery or green beans can replace the zucchini, and chopped spinach can go in during the last 2 minutes. The calories stay about the same.
Taste before you serve it. There’s no broth in this soup, so it usually needs more salt than you’d think. Add it a pinch at a time.
Add lemon juice. A squeeze right before serving adds almost no calories.
Add some heat. A pinch of red pepper flakes or a few drops of hot sauce works well.
How to Make It More Filling
If you want more of a meal, a slice of whole grain toast adds about 75 calories, which brings it to roughly 170. A double bowl is about 190 calories. A green salad with a light dressing works too.
Storage
Let the soup cool, then store it in an airtight container in the refrigerator for up to 4 days.
Reheat it on the stove over medium heat, or in the microwave in 1 minute intervals, stirring in between.
To freeze, pour the cooled soup into freezer containers and leave a little room at the top. It keeps for up to 3 months. Thaw it overnight in the refrigerator before reheating. The zucchini will be softer after thawing.
Frequently Asked Questions
Can I use frozen vegetables?
Yes. Add them straight from the freezer and cook for the same amount of time. Avoid mixes with potatoes or corn, which add more calories.
Can I use chicken broth instead of water?
Yes. Use the same amount of low-sodium chicken broth in place of the water. It adds about 10 to 15 calories per serving, and you may need less salt.
Can I make this chicken soup in a slow cooker?
Yes. Put everything except the zucchini in the slow cooker and cook on low for 4 to 5 hours or on high for 2 to 3 hours. Shred the chicken, return it to the pot with the zucchini, and cook on high for another 15 to 20 minutes.
How do I make the soup thicker?
Press some of the cooked carrots against the side of the pot with a spoon, or blend about 1 cup of the soup and stir it back in. Neither adds any calories.
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See What’s Inside →Illustrative image. Individual results may vary.
