Milly Gaines
Chicken noodle soup is a popular comfort food in many countries, especially when you're feeling under the weather. However, the traditional recipe is usually packed with carbs from the noodles and certain vegetables, making it unsuitable for those following a ketogenic diet. The ketogenic diet is a low-carbohydrate eating pattern that has gained popularity for its potential health benefits. Fortunately, it is possible to make a keto-friendly version of chicken noodle soup by using low-carb noodles or noodle substitutes, such as zucchini noodles, shirataki noodles, or even cheese-based noodles. Additionally, you can adjust the choice of vegetables and spices to further reduce the carb count while retaining flavour and nutrients.
| Characteristics | Values |
|---|---|
| Carbohydrates | Low |
| Chicken | Shredded, Juicy, Tender |
| Noodles | Keto, Low-Carb, Spiralized Vegetables, Cheesy, Keto Pasta, Keto Egg Noodles |
| Vegetables | Soup Veggies, Zucchini, Butternut Squash, Kale, Broccoli, Cabbage, Mushrooms, Squash, Onion, Celery, Carrots |
| Spices | Jalapenos, Hot Sauce, Ginger, Thyme, Sage, Oregano, Parsley, Rosemary |
| Preparation Time | Under 45 minutes |
| Storage | Refrigerate covered for up to 2 weeks, Freeze in sealable containers for up to 6 months |
| Reheating | Place in a deep pot over low heat, Microwave for 1-2 minutes, Stovetop |
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What You'll Learn
Keto-friendly noodle alternatives
Chicken noodle soup is a popular comfort food, especially when we are feeling under the weather. For those on a keto diet, there are several noodle alternatives that can be used to make this dish low-carb and keto-friendly.
One option is to make your own keto noodles using a simple 3-ingredient recipe: mozzarella cheese, xanthan gum, and egg yolk. The cheese is melted in the microwave, combined with the other ingredients, and then rolled out into a sheet of "dough" using a rolling pin. This can then be cut into noodle shapes.
If you don't want to make your own keto noodles, there are several store-bought alternatives that can be used instead. These include:
- Shirataki noodles (also known as miracle noodles)
- Palmini noodles
- Spaghetti squash
- Zucchini noodles (or "zoodles")
- Summer squash ribbons
- Spiralized vegetables (such as carrots, turnips, beets, or cucumbers)
- Cabbage
- Portobello mushroom "noodles"
- Mung bean sprouts
These alternatives provide a great way to enjoy a comforting bowl of chicken noodle soup while adhering to a keto diet. They are low in carbohydrates and offer various nutrients, making them a healthy and satisfying option.
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Chicken noodle soup as a cold remedy
Chicken noodle soup is a well-known comfort food, especially when we are feeling under the weather. The soup is a balanced mix of ingredients that can support health and provide relief from cold and flu symptoms.
The warmth and steam from the soup can help to moisten and loosen dried mucus, making it easier to clear away. The broth can also help to soothe a sore throat by coating the throat and providing temporary relief from pain and irritation.
Chicken noodle soup is also a good source of high-quality protein, which is essential for tissue repair. The carrots in the soup are rich in beta-carotene, which the body converts to vitamin A to support immune function. The soup's spices, such as ginger, can also have anti-inflammatory properties, soothing sore throats and alleviating cold symptoms.
Chicken noodle soup can be made more suitable for a keto diet by omitting the noodles or substituting them with low-carb alternatives such as zucchini noodles, shirataki noodles, or keto pasta made from mozzarella cheese, xanthan gum, and egg yolk.
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Low-carb vegetables to add
To make chicken noodle soup keto-friendly, it's essential to replace the noodles with low-carb alternatives. Spiralized zucchini noodles are a popular choice, as they add a similar texture and can be easily made at home or bought from stores. Other options include shirataki noodles, spaghetti squash noodles, butternut squash noodles, and palmini noodles.
Now, let's talk about the low-carb vegetables you can add to your keto chicken noodle soup:
- Onions: They are a common ingredient in soups and can be dehydrated or fresh. However, keep in mind that they do contain some carbs, so use them in moderation if you're watching your carb intake closely.
- Carrots: Carrots are another traditional soup vegetable that can be included in keto chicken noodle soup. They are fine to enjoy on keto in small amounts. If you're concerned about the carb count, you can omit them or reduce the quantity.
- Celery: Celery adds a nice crunch and flavour to the soup. While it has some carbs, skipping it may reduce the overall nutritional value of your soup.
- Garlic: Garlic is a must-have ingredient in many soup recipes, adding a strong aroma and flavour. It pairs well with other vegetables and spices.
- Cauliflower: Cauliflower is a versatile vegetable that can be used in keto cooking. Many keto enthusiasts use cauliflower rice as a low-carb alternative to regular rice or noodles. You can buy pre-made cauliflower rice or chop up a whole head of cauliflower for bigger chunks.
- Kale: Kale is a nutrient-dense, low-carb vegetable that can be added to your soup. It goes well with other ingredients like garlic and spices.
- Broccoli: Broccoli is another excellent choice for adding volume and nutrients to your soup without increasing carbs significantly.
- Butternut Squash: Butternut squash can be spiralized into noodles or added in small quantities to your soup for extra flavour and texture.
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Chicken to use
Chicken noodle soup is a popular comfort food, especially when one is feeling under the weather. The traditional recipe, however, is typically packed with carbs due to the noodles and choice of vegetables, making it unsuitable for a ketogenic diet.
A ketogenic diet is a low-carbohydrate method of eating that can help with various health issues such as diabetes, epilepsy, autoimmune disorders, and hormonal imbalances. To make a chicken noodle soup keto-friendly, it is necessary to reduce the carb count while retaining the flavour and comfort of the traditional dish.
One option is to omit the noodles entirely and focus on the other ingredients. Chicken, of course, is the star of the show, and it is recommended to use shredded chicken, preferably shredded rotisserie chicken or leftover chicken, to ensure the meat is juicy and tender. If using raw chicken, it is important to cook it thoroughly before adding it to the soup.
In addition to chicken, the soup can be bulked up with low-carb vegetables. Celery, onion, carrot, zucchini, butternut squash, kale, broccoli, and cabbage are all excellent choices that can be sautéed or simmered in the soup. Some recipes also suggest adding cauliflower rice or spiralized zucchini noodles to replace the traditional noodles.
For those who want a more authentic noodle experience, there are several low-carb noodle options available. Shirataki noodles, palmini noodles, spaghetti squash, zucchini noodles, kelp noodles, and hearts of palm noodles can be purchased or made at home. Keto egg noodles can be easily made with almond flour, xanthan gum, salt, onion powder, an egg, and hot water. Another noodle option is to make cheesy keto noodles with mozzarella, xanthan gum, and egg yolk.
Finally, to enhance the flavour and nutritional profile of the soup, consider using bone broth or chicken bone broth as the base. Bone broth is rich in vitamins, nutrients, and collagen, adding extra health benefits to the dish.
With these tips, it is possible to create a delicious and satisfying keto-friendly chicken noodle soup that can be enjoyed on chilly days or when one is feeling under the weather.
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Storing and reheating chicken noodle soup
Chicken noodle soup can be stored in the refrigerator for 3 to 5 days. It is best to store it in airtight containers and cool the soup quickly to preserve its freshness and flavour. The optimal temperature for your refrigerator is 40°F (4°C) or below. This temperature slows down the growth of bacteria, keeping your soup safe to eat for longer.
If you plan to store the soup for longer, freezing is a good option. It can be stored in the freezer for up to 3 months. To freeze chicken noodle soup, it is recommended to separate the noodles from the broth and freeze them separately. This is because noodles tend to become soft and mushy after freezing. You can also freeze the soup in single portions using muffin tins. Once frozen, pop out the individual servings and store them in a freezer bag.
When it comes to reheating chicken noodle soup, there are a few options. You can reheat it on the stovetop, in the microwave, or in the oven. If using the stovetop, pour the soup into a saucepan and heat it over medium heat, stirring occasionally until it is warmed through. If using the microwave, transfer the soup to a microwave-safe bowl, cover it, and heat in 1-minute intervals, stirring in between until it is hot. If reheating a meat broth or clear soup, bring it to a boil for 3 minutes to kill off any harmful bacteria. It is important to note that you should never reheat a portion more than once.
It is always important to assess the soup's appearance, smell, and taste before consuming it. If the soup has an unusual smell or looks different, it is best to discard it.
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Frequently asked questions
Yes, you can eat chicken noodle soup on keto. There are several keto-friendly recipes for chicken noodle soup that use low-carb noodles.
Some low-carb noodle alternatives for keto chicken noodle soup include zucchini noodles, shirataki noodles, palmini noodles, spaghetti squash, and cabbage noodles. You can also make your own keto noodles with ingredients like mozzarella cheese, xanthan gum, and egg yolk.
Carrots, celery, and onions are higher in carbs, so you may want to limit or omit them in your keto chicken noodle soup. However, keep in mind that omitting vegetables will also reduce the flavour and nutrient content of the soup.
Here are some tips for making keto chicken noodle soup:
- Use bone broth or chicken bone broth for added nutrients and flavour.
- Add spices or hot sauce to boost flavour and help clear sinuses.
- Use shredded chicken or rotisserie chicken to save time.
- Store leftovers in an airtight container in the fridge for up to 4 days or freeze for later.
Keto chicken noodle soup is a comforting and satisfying meal option, especially during cold weather or when you're feeling under the weather. It is also low in carbs and packed with healthy ingredients, making it a good option for those following a keto diet.
