Healthy Low Calorie Veggie-Packed Chicken Soup – Simple, Satisfying, and Light

This Healthy Low Calorie Veggie-Packed Chicken Soup is cozy, colorful, and full of flavor without weighing you down. It’s the kind of soup you make on a busy weeknight when you want something nourishing and uncomplicated. The broth is light yet rich, the veggies stay bright and tender, and the chicken adds lean protein to keep you full.

It also reheats beautifully, so it’s great for meal prep. If you’re craving a bowl that tastes like comfort but fits a healthy routine, this one’s for you.

Healthy Low Calorie Veggie-Packed Chicken Soup - Simple, Satisfying, and Light

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Prep Time 15 minutes mins

Cook Time 30 minutes mins

Total Time 45 minutes mins

Servings: 6 servings

Ingredients Method

Ingredients

  

• Olive oil: Just enough to soften the aromatics.
• Onion: Yellow or white, diced.
• Carrots: Peeled and sliced into coins or half-moons.
• Celery: Sliced thin for quicker cooking.
• Garlic: Fresh, minced.
• Zucchini: Diced; adds bulk with very few calories.
• Bell pepper: Any color, diced, for sweetness and color.
• Kale or spinach: Chopped; spinach wilts quickly, kale adds a bit more texture.
• Cauliflower florets: Small bite-sized pieces for extra veggie volume.
• Cooked chicken breast: Shredded or diced; rotisserie chicken works well.
• Low-sodium chicken broth: The base of the soup; you can mix with water if preferred.
• Bay leaf: For depth.
• Dried thyme and dried oregano: Earthy and classic.
• Fresh parsley: Chopped, for freshness.
• Lemon: Juice and zest for brightness.
• Salt and black pepper: To taste.
• Optional add-ins: A handful of green beans or peas, a pinch of red pepper flakes, or a splash of apple cider vinegar.

Method

 

1. Prep the ingredients: Dice the onion, carrots, celery, zucchini, and bell pepper. Chop the kale or spinach and cut the cauliflower into small florets. Shred or dice the cooked chicken.
2. Soften the aromatics: Heat 1 tablespoon olive oil in a large pot over medium heat. Add onion, carrots, and celery with a pinch of salt. Cook 5–6 minutes, stirring occasionally, until the onion is translucent.
3. Add garlic and spices: Stir in the minced garlic, thyme, and oregano. Cook 30 seconds, just until fragrant—don’t let the garlic brown.
4. Build the base: Add zucchini, bell pepper, and cauliflower. Stir to coat with the aromatics and herbs. Cook 2–3 minutes to start softening the vegetables.
5. Pour in the broth: Add low-sodium chicken broth (about 8 cups) and the bay leaf. Bring to a gentle boil, then reduce to a simmer.
6. Simmer until tender: Let the soup simmer 12–15 minutes, or until the cauliflower and carrots are tender but not mushy.
7. Add the chicken and greens: Stir in the shredded chicken and kale or spinach. Simmer 3–5 minutes more, until the greens wilt and the chicken is heated through.
8. Finish and season: Turn off the heat. Stir in lemon zest and 1–2 tablespoons lemon juice. Add chopped parsley. Taste and season with salt and black pepper. If you like a tiny kick, add a pinch of red pepper flakes.
9. Serve: Ladle into bowls and enjoy as is, or add a squeeze more lemon on top for extra brightness.

What Makes This Recipe So Good

• Light but Filling: Packed with lean chicken and fiber-rich vegetables, this soup is low in calories but still satisfying.
• Big on Flavor: A simple mix of herbs, garlic, and a splash of lemon keeps the broth bright and savory.
• Flexible: Use whatever vegetables you have on hand—great for fridge clean-outs.
• Easy to Meal Prep: Makes a generous pot that stores and reheats well for days.
• One Pot: Minimal cleanup and straightforward steps, ideal for weeknights.

What You’ll Need

• Olive oil: Just enough to soften the aromatics.
• Onion: Yellow or white, diced.
• Carrots: Peeled and sliced into coins or half-moons.
• Celery: Sliced thin for quicker cooking.
• Garlic: Fresh, minced.
• Zucchini: Diced; adds bulk with very few calories.
• Bell pepper: Any color, diced, for sweetness and color.
• Kale or spinach: Chopped; spinach wilts quickly, kale adds a bit more texture.
• Cauliflower florets: Small bite-sized pieces for extra veggie volume.
• Cooked chicken breast: Shredded or diced; rotisserie chicken works well.
• Low-sodium chicken broth: The base of the soup; you can mix with water if preferred.
• Bay leaf: For depth.
• Dried thyme and dried oregano: Earthy and classic.
• Fresh parsley: Chopped, for freshness.
• Lemon: Juice and zest for brightness.
• Salt and black pepper: To taste.
• Optional add-ins: A handful of green beans or peas, a pinch of red pepper flakes, or a splash of apple cider vinegar.

Instructions

1. Prep the ingredients: Dice the onion, carrots, celery, zucchini, and bell pepper. Chop the kale or spinach and cut the cauliflower into small florets.

   Shred or dice the cooked chicken.

2. Soften the aromatics: Heat 1 tablespoon olive oil in a large pot over medium heat. Add onion, carrots, and celery with a pinch of salt. Cook 5–6 minutes, stirring occasionally, until the onion is translucent.
3. Add garlic and spices: Stir in the minced garlic, thyme, and oregano.

   Cook 30 seconds, just until fragrant—don’t let the garlic brown.

4. Build the base: Add zucchini, bell pepper, and cauliflower. Stir to coat with the aromatics and herbs. Cook 2–3 minutes to start softening the vegetables.
5. Pour in the broth: Add low-sodium chicken broth (about 8 cups) and the bay leaf.

   Bring to a gentle boil, then reduce to a simmer.

6. Simmer until tender: Let the soup simmer 12–15 minutes, or until the cauliflower and carrots are tender but not mushy.
7. Add the chicken and greens: Stir in the shredded chicken and kale or spinach. Simmer 3–5 minutes more, until the greens wilt and the chicken is heated through.
8. Finish and season: Turn off the heat. Stir in lemon zest and 1–2 tablespoons lemon juice.

   Add chopped parsley. Taste and season with salt and black pepper. If you like a tiny kick, add a pinch of red pepper flakes.

9. Serve: Ladle into bowls and enjoy as is, or add a squeeze more lemon on top for extra brightness.

How to Store

• Refrigerator: Cool completely, then store in airtight containers for up to 4 days.
• Freezer: Freeze in portioned containers for up to 3 months.

  Leave a little headspace for expansion.

• Reheating: Warm gently on the stove over medium-low heat or in the microwave. Add a splash of broth or water if it thickens.
• Meal prep tip: If you plan to freeze, use kale instead of spinach (it holds up better) and slightly undercook the vegetables so they stay firm after reheating.

Why This is Good for You

• Low calorie, high volume: Lots of non-starchy vegetables mean you get a big, satisfying bowl for fewer calories.
• Lean protein: Chicken breast supports muscle repair and helps keep you full.
• Fiber and micronutrients: Veggies like carrots, kale, and cauliflower bring vitamins A, C, K, folate, and potassium, plus fiber for digestion.
• Lower sodium option: Using low-sodium broth and seasoning to taste lets you control the salt.
• Anti-inflammatory touches: Garlic, herbs, and lemon add flavor and antioxidants without extra calories.

What Not to Do

• Don’t overcook the vegetables: Mushy veggies make the soup feel heavy. Simmer just until tender.
• Don’t skip the acid: Lemon juice or a splash of vinegar lifts the flavor and balances the broth.
• Don’t use too much oil: A tablespoon is enough to soften aromatics without adding unnecessary calories.
• Don’t rely only on salt: Use herbs, garlic, and citrus to bring flavor without pushing the sodium too high.
• Don’t add raw chicken at the end: Use cooked, shredded chicken.

  If starting from raw, simmer it in the broth first, then shred and return to the pot.

Recipe Variations

• Herb swap: Use Italian seasoning or herbes de Provence instead of thyme and oregano.
• Add grains (still light): Stir in 1/2 cup cooked quinoa or brown rice at the end for extra texture and nutrition.
• Low-carb twist: Add shredded cabbage or spiralized zucchini for more volume with minimal calories.
• Spicy version: Add red pepper flakes, a dash of hot sauce, or a spoonful of harissa.
• Ginger-lemon immune boost: Add 1 tablespoon grated fresh ginger with the garlic and finish with extra lemon.
• Mediterranean style: Toss in chopped tomatoes, a few olives, and a sprinkle of fresh dill.
• Veg-forward swap: Replace half the chicken with chickpeas for added fiber and plant-based protein.
• Broth blend: Mix chicken broth with a cup of vegetable broth for a deeper, rounder flavor.

FAQ

Can I use raw chicken instead of cooked?

Yes. Add two raw, boneless skinless chicken breasts to the pot after you pour in the broth. Simmer 12–18 minutes until cooked through, remove and shred, then return to the soup.

Continue with the greens and finishing steps.

How can I make this even lower in sodium?

Use no-salt-added broth and season with herbs, garlic, lemon juice, and a pinch of black pepper. Add salt at the very end, tasting as you go. You can also use half broth and half water if your broth is salty.

What if I don’t have all the vegetables listed?

Use what you have.

Good substitutes include green beans, peas, cabbage, mushrooms, or broccoli. Keep the veggie volume similar so the soup stays hearty but light.

Can I make it in a slow cooker?

Yes. Add all ingredients except the greens, parsley, and lemon to the slow cooker and cook on Low for 6–7 hours or High for 3–4 hours.

Stir in the greens, parsley, and lemon at the end and let them wilt for 5–10 minutes before serving.

How many calories are in a serving?

It varies by exact ingredients and amounts, but a typical serving lands around 150–250 calories. Using lean chicken, lots of vegetables, and low-sodium broth keeps it on the lower end.

Can I make it vegetarian?

Absolutely. Swap the chicken for white beans or chickpeas and use vegetable broth.

Keep the lemon and herbs to maintain the bright flavor.

How do I avoid cloudy broth?

Keep the simmer gentle, not a rolling boil, and avoid stirring aggressively. If using raw chicken, skim any foam off the top as it cooks.

What can I serve with it?

A simple green salad, a slice of whole-grain bread, or a small side of roasted sweet potatoes pairs well without adding too many calories.

Wrapping Up

This Healthy Low Calorie Veggie-Packed Chicken Soup is simple to make, easy to customize, and full of fresh flavor. It’s a dependable recipe for busy weeks and a comforting option when you want something warm and wholesome.

Keep the ingredients on hand, and you’ll always have a light, satisfying meal ready to go. One pot, lots of veggies, and clean, bright taste—that’s a win any night.