When it comes to comfort food, few things are as universally loved as a bowl of creamy chicken soup. Whether it’s a chilly evening or you just want something warm to soothe the soul, cream of chicken soup is the perfect option. However, for those watching their sodium intake-whether due to health conditions like hypertension or simply to maintain a balanced diet-traditional recipes often pose a challenge. The good news? You can still enjoy that velvety smooth texture and savory flavor without the overload of salt. In this guide, we’ll show you how to create a delicious low-sodium cream of chicken soup that doesn’t compromise on taste.
This homemade version is not only healthier but also customizable, so you can tweak it to your specific preferences. By making it yourself, you control exactly what goes in and can make sure it meets your dietary needs without sacrificing an ounce of flavor. Plus, making soup from scratch gives you a deeper connection to the food you’re eating and the process behind it.
Low Sodium Cream Of Chicken Soup Recipe
Here’s a simple, wholesome recipe that will give you that familiar creamy texture and rich flavor, all while keeping sodium levels low.
Ingredients Needed
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Chicken Breast (boneless, Skinless)
- 2 medium breasts or around 1 pound
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Unsalted Chicken Broth
- 4 cups (preferably low-sodium)
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Half And Half (or A Mix Of Milk And Heavy Cream)
- 1 cup for a creamy, rich texture
-
Onion (finely Chopped)
- 1 medium-sized onion
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Garlic (minced)
- 2 cloves, for that aromatic base
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Celery (chopped)
- 2 stalks, adding freshness and crunch
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Carrots (chopped)
- 2 medium-sized carrots, diced small
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Flour (for Thickening)
- 1/4 cup (you can use whole wheat for a healthier option)
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Olive Oil (or Butter)
- 2 tablespoons, for sautéing
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Black Pepper
- 1 teaspoon (or to taste)
-
Thyme (dried Or Fresh)
- 1 teaspoon
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Bay Leaf
- 1 leaf, for added depth of flavor
-
Lemon Juice (optional)
- A squeeze, to brighten the flavor (optional but adds a nice touch)
Cooking Instructions
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Prepare The Chicken
- Start by poaching your chicken breasts. Place them in a saucepan, cover with water, and add a pinch of salt. Bring to a simmer and cook for 15-20 minutes, until the chicken is cooked through. Remove the chicken and set aside to cool, then shred it into bite-sized pieces.
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Sauté Vegetables
- In a large pot, heat the olive oil over medium heat. Add the chopped onion, garlic, celery, and carrots. Sauté for about 5-7 minutes until softened and fragrant.
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Make The Roux
- Stir in the flour and cook for another minute, creating a roux. This is what thickens the soup later on. Make sure to stir constantly to avoid burning the flour.
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Add The Broth
- Slowly pour in the unsalted chicken broth, stirring constantly to prevent any lumps. Bring the mixture to a simmer, allowing it to thicken and develop flavor.
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Add The Chicken & Seasoning
- Stir in the shredded chicken, thyme, bay leaf, and pepper. Let the soup simmer for about 10-15 minutes, stirring occasionally.
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Finish With Half And Half
- Reduce the heat and slowly pour in the half and half (or milk and cream mixture). Stir well, making sure the soup is creamy and well-blended. If the soup is too thick, you can add a little more broth or water to reach your desired consistency.
-
Final Adjustments
- Taste the soup and adjust the seasoning as needed, adding more pepper or a splash of lemon juice to brighten it up.
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Serve
- Once everything is well-combined and hot, serve your soup in bowls and garnish with fresh parsley or a sprinkle of grated cheese, if desired.
Ingredient Insights
- Chicken Breast: By using lean chicken breast, you get a protein-packed base without too much fat. It’s a perfect choice for a low-sodium dish, and you can control the amount of sodium by avoiding pre-seasoned or processed chicken.
- Unsalted Chicken Broth: The real magic behind this low-sodium soup is the use of unsalted chicken broth. Regular broth can often be loaded with sodium, but unsalted versions let you control the seasoning and keep the dish on the healthier side.
- Half and Half: For that creamy texture, half and half works beautifully. You get the richness of cream with a fraction of the fat. If you’re looking to make it even lighter, you can swap it for a lower-fat milk alternative or use a combination of milk and a touch of butter.
- Vegetables: Celery and carrots add a natural sweetness, which balances the savory chicken. Not only do they enhance the flavor, but they also contribute essential nutrients.
- Thyme & Bay Leaf: These herbs elevate the soup’s depth of flavor. Thyme adds an earthy, savory note, while the bay leaf imparts a subtle but crucial layer of complexity to the broth.
Expert Tips
- Control the Salt: Always taste your soup before adding any salt. Since you’re using unsalted broth, you’ll find that the flavor is more adaptable, and a little bit of salt goes a long way if you choose to add it. Alternatively, try a low-sodium seasoning blend for extra flavor without the sodium overload.
- Use Leftover Chicken: This recipe is a great way to use up leftover rotisserie chicken or chicken from another meal. Just shred it and add it to the soup in the last steps for a quick, time-saving option.
- Make It Ahead: Like most soups, this one tastes even better the next day when the flavors have had more time to meld. Feel free to make a double batch and store it in the fridge for a few days or freeze it for later.
- Thickening Alternatives: If you want a thicker soup, you can blend part of the soup with an immersion blender (or regular blender) for a creamy texture without adding too much cream.
- Add More Veggies: This is a flexible recipe, so if you want to increase the veggie content, feel free to add peas, corn, or even zucchini for a twist.
Recipe Variations
- Low-Sodium Chicken & Rice Soup: Add some cooked rice to the soup for extra heartiness. This is a great way to make the soup even more filling without increasing the sodium content.
- Spicy Chicken Soup: If you like a little heat, add a pinch of cayenne pepper or a couple of chopped jalapeños to the sautéed vegetables for a spicy kick.
- Dairy-Free Version: Substitute the half and half with coconut milk or any non-dairy milk for a dairy-free, lower-fat version. For a richer texture, you can use full-fat coconut milk.
- Herb Infused: Instead of thyme, try using rosemary or sage to change the flavor profile. These herbs pair beautifully with chicken and add a unique touch to the soup.
Final Words
Creating a low-sodium cream of chicken soup from scratch is an incredibly satisfying experience. Not only do you get to enjoy a comforting meal, but you also get to savor the fact that you’ve made something from real, wholesome ingredients. Whether you’re cooking for yourself or your family, this recipe will be a hit. It’s versatile, customizable, and most importantly, it lets you enjoy all the warmth and comfort of traditional cream of chicken soup without the added sodium.
FAQs
What Makes A Cream Of Chicken Soup Recipe Low Sodium?
A low sodium cream of chicken soup recipe uses ingredients with minimal salt content, such as using homemade or low-sodium chicken broth, avoiding canned soups, and replacing high-sodium seasonings with herbs or salt-free alternatives.
Can I Use Store-bought Low-sodium Chicken Broth For This Recipe?
Yes, store-bought low-sodium chicken broth is a good option. Be sure to check the label to ensure the sodium content aligns with your dietary goals.
How Can I Thicken Low Sodium Cream Of Chicken Soup Without Using Flour?
You can thicken low sodium cream of chicken soup by using alternatives like cornstarch, arrowroot powder, or blending some of the soup’s ingredients to create a creamier texture.
Is It Possible To Make Low Sodium Cream Of Chicken Soup Dairy-free?
Yes, you can make the soup dairy-free by using plant-based alternatives like almond milk or coconut milk instead of cream or milk, and non-dairy butter or olive oil instead of regular butter.
How Can I Enhance The Flavor Of Low Sodium Cream Of Chicken Soup Without Adding Salt?
You can enhance the flavor by using salt-free seasonings like garlic powder, onion powder, dried herbs (such as thyme or rosemary), or freshly ground black pepper. Adding a splash of lemon juice or a teaspoon of vinegar can also boost the taste.
What Chicken Is Best To Use For Low Sodium Cream Of Chicken Soup?
Boneless, skinless chicken breast or thighs are ideal as they are lean and can be easily shredded or diced for the soup. Opt for fresh chicken instead of processed varieties to keep sodium levels low.
Can I Freeze Low Sodium Cream Of Chicken Soup?
Yes, low sodium cream of chicken soup can be frozen. Let it cool completely before transferring it to an airtight container or freezer bag. For best results, consume within 2-3 months.
What Vegetables Can I Add To A Low Sodium Cream Of Chicken Soup?
You can add vegetables like carrots, celery, onions, peas, or corn. These vegetables complement the chicken and help to naturally enhance the flavor of the soup without adding extra sodium.
Can I Use Fresh Chicken Or Should I Use Cooked Chicken For This Recipe?
You can use either fresh or pre-cooked chicken. Fresh chicken will need to be cooked and shredded during the soup preparation, while cooked chicken can simply be added for a quicker option.
How Do I Adjust The Thickness Of The Soup If It’s Too Thin?
If the soup is too thin, you can thicken it by adding a slurry of cornstarch and water, or by pureeing some of the soup in a blender and returning it to the pot. Alternatively, you can cook the soup for longer to allow some of the liquid to evaporate.