Low Carb Keto Chicken Soup

I used to think chicken soup was off-limits if you were eating low-carb. After all, traditional versions load up on noodles or rice. I tried skipping them once… and ended up with something that felt like sad chicken water.

This version? It’s real, comforting, and uses spaghetti squash to fake the noodle texture without blowing your carb count. Plus, you can shortcut it with rotisserie chicken on busy nights—because let’s be real, sometimes keto life needs a little help.

💡 Why This One Works So Well

• Spaghetti squash gives you noodle vibes without the blood sugar crash.
• Italian seasoning layers in tons of flavor without needing a million extra ingredients.
• Long simmer time makes the broth rich, almost like it’s been slow-cooked all day—even if you started 90 minutes ago.
• Flexible for leftovers: whether you’ve got pre-cooked chicken or you’re starting from raw, it still comes out tender.

🧾 Ingredients That Kept It Keto

• Olive oil (1 tbsp) – Healthy fat that kicks off the veggie sauté.
• Carrots (2 medium, ~120g) – Adds natural sweetness and color. Just enough for flavor without wrecking the carb count. (~5g net carbs per medium carrot)
• Celery (2 stalks, ~100g) – Classic soup base. Low carb and adds that savory crunch.
• Onion (1 medium, ~150g) – Brings depth and a little sweetness. Go easy—onions can add sneaky carbs (~8-9g net for a whole one).
• Chicken breasts (450g / 1 lb) – Lean protein powerhouse. Use pre-cooked to save time if you’ve got it.
• Low Carb Keto Chicken Broth (2.4L / 10 cups) – Watch the labels: hidden sugars and maltodextrin sneak into store-bought broths.
• Italian seasoning (1 tbsp) – Big flavor, zero carbs.
• Bay leaf (1) – Boosts savory flavor during the simmer, but toss it before eating.
• Sea salt (¾ tsp or to taste) – Essential, but add after cooking so you don’t oversalt.
• Black pepper (¼ tsp or to taste) – Wakes everything up.
• Spaghetti squash (1 medium) – Nature’s low-carb noodle hack. Only half needed for this batch!

🔁 Low-Carb Substitutions That Hold Up

Swap This	For This	Why It Works (or Doesn’t)
Spaghetti squash	Zucchini noodles (zoodles)	Works! Just add at the very end so they don’t dissolve.
Carrots	Skip entirely	Shaves 1–2g carbs per cup off if you need even tighter macros. Flavor will be slightly less sweet.
Chicken breasts	Chicken thighs	Adds more fat (good for keto), but broth will be richer—almost stew-like.

⚠️ Keto Missteps and How I Fixed Them

What Went Wrong	Why It Happens	How to Fix It
Mushy spaghetti squash	Overbaked squash = soggy noodles	Bake only until fork-tender, not collapsing. Watch the oven after 40 minutes!
Too salty soup	Broth already salty + added salt too soon	Always taste and adjust seasoning after simmering.
Greasy texture	Using only dark meat or fatty broth	If it feels heavy, skim some fat off the top before serving.

👩‍🍳 How to Make It (Step-By-Step)

1. Sauté your carrots, celery, and onions in olive oil over medium heat for about 5 minutes. They should look glossy and smell amazing.
2. Add chicken and broth: Toss in your raw (or pre-cooked) chicken, broth, Italian seasoning, and the bay leaf. Bring it to a boil, then drop to a simmer.
   • Raw chicken? Simmer 30 mins, pull, shred, return.
   • Cooked chicken? Just toss it in for the final 10–15 minutes.
3. Cook your squash: Preheat oven to 375°F (190°C). Pierce the squash, bake for 40–60 minutes. Fork should go in with slight resistance.
4. Scrape the squash: Slice in half, scoop seeds, and fork out “noodles.” Pull in the direction of the strands.
5. Finish the soup: Fish out the bay leaf. Stir in about 3 cups (350g) of the squash noodles. Adjust salt and pepper to taste.
6. Serve hot—ideally with a sprinkle of fresh parsley or a squeeze of lemon if you’re feeling fancy.

🧠 My Go-To Low-Carb Hacks

• Batch-cook squash: I roast 2 at once, scrape, and freeze extra strands for next time.
• Pre-mix dry seasonings: Saves mental energy on busy nights. (I keep a jar of “Italian blend + salt + pepper” ready.)
• Portion first, track later: I ladle out 12 servings into meal-prep bowls. Makes macro logging stupidly easy.

🧊 Keeping It Keto-Friendly All Week

• Fridge: Airtight container, good for 4 days.
• Freezer: Cool completely first, then store up to 3 months. Thaw in fridge overnight.
• Reheat: Gentle microwave or stovetop. Stir halfway if nuking it so squash strands don’t clump weirdly.

❓ Real Keto Questions, Real Answers

Can I swap spaghetti squash for shirataki noodles?
You can, but the texture will be different—squishier, not strand-like. Also, shirataki has that… uh… aroma until you rinse and pan-dry it well.

Will the carrots kick me out of ketosis?
Unlikely unless you eat the whole pot. It’s around 1–1.5g net carbs from carrots per serving.

Can I make this in an Instant Pot?
Yes! Sauté veggies first, then pressure cook on high for 10 minutes if using raw chicken. Natural release.

Nutrition Facts

Serving Size: 1 cup (approx. 240 ml)

Nutrient	Amount
Calories	100 kcal
Total Fat	3.5g
– Saturated Fat	1g
Cholesterol	30mg
Sodium	350mg
Potassium	300mg
Total Carbohydrate	5.9g
– Dietary Fiber	1g
– Sugars	1.7g
Net Carbs	4.9g
Protein	12.4g

Check out More Recipes:

• Low Carb Keto White Chicken Chili
• Low Carb Keto Cauliflower Cheese Soup
• Low Carb Keto Zuppa Toscana Soup
• Low Carb Keto Chicken Broth