Chicken noodle soup is one of those dishes that carries an undeniable comfort factor. Its heartwarming qualities can make you feel better even when you’re under the weather. However, there’s something even more satisfying about a lighter version of this classic. Imagine a bowl of chicken noodle soup that’s packed with flavor but doesn’t weigh you down with unnecessary calories. That’s exactly what a Low Cal Chicken Noodle Soup aims to do.
This recipe is perfect for those who crave the warmth and richness of chicken noodle soup but don’t want to indulge in the usual calorie load. By using healthier ingredients, a few simple tweaks, and a light hand with the broth, you can create a bowl of comfort that satisfies without the guilt. Whether you’re looking for a light lunch, a dinner option, or something soothing when you’re feeling under the weather, this recipe is a game-changer.
Now, let’s get into the details of how to make this low-calorie version that still delivers all the deliciousness!
Low Cal Chicken Noodle Soup Recipe
If you’ve been searching for a low-calorie chicken noodle soup recipe that doesn’t compromise on flavor or texture, this is it. We’re going to use lean chicken, wholesome veggies, and a hearty broth to create a nutritious soup that you can enjoy any time of the year.
Ingredients Needed
Let’s talk ingredients. This recipe sticks to fresh, wholesome components that keep the calories down but the flavor high. Here’s what you’ll need:
- Boneless, skinless chicken breast (about 1 lb): Chicken breast is lean, providing protein without adding a ton of fat. It’s the base of our soup and brings in all that satisfying chicken flavor.
- Carrots (2 medium): Carrots add a natural sweetness and a pop of color to the soup. They’re full of fiber, beta carotene, and antioxidants, which are all great for your health.
- Celery (2 stalks): Celery is low in calories and adds a nice crunch to the soup, along with a subtle flavor. It also contributes fiber to keep you feeling full.
- Onion (1 medium): Onions bring out that savory aroma and flavor that you crave in a comforting soup. They also provide vitamins and minerals like vitamin C and folate.
- Garlic (3 cloves): Garlic adds depth to the flavor profile of the soup and has natural anti-inflammatory properties. It’s perfect for keeping things flavorful without extra calories.
- Low-sodium chicken broth (4 cups): Using low-sodium broth ensures that we’re controlling the amount of salt in the recipe, while still providing a rich base for our soup. It keeps the calorie count low while delivering that savory, comforting flavor.
- Whole wheat egg noodles (1 ½ cups): Whole wheat noodles are an excellent source of fiber and add a nice, hearty texture to the soup. They’re slightly lower in calories compared to traditional egg noodles but still satisfying.
- Fresh thyme (1 tbsp): Thyme is an aromatic herb that pairs beautifully with chicken and veggies. Its earthy, slightly minty flavor infuses into the broth, giving the soup an extra layer of depth.
- Bay leaf (1): The bay leaf adds a subtle earthy flavor to the soup. It’s a great way to enhance the richness of the broth without adding any extra calories.
- Salt and pepper (to taste): These are the basic seasonings that tie everything together. Keep the salt to a minimum, especially if you’re using low-sodium broth.
Cooking Instructions
Now that we’ve gathered all the ingredients, let’s jump into the step-by-step process. Don’t worry, this recipe is pretty straightforward, and before you know it, you’ll have a steaming bowl of healthy chicken noodle soup on your table.
- Prepare the Chicken: Start by cooking your chicken breast. You can either poach it in the broth or bake it in the oven for about 20-25 minutes at 375°F. Once cooked through, shred the chicken using two forks.
- Sauté the Veggies: In a large pot, heat a little olive oil over medium heat. Add the diced onion, carrots, celery, and garlic. Sauté for 5-7 minutes, stirring occasionally, until the vegetables begin to soften and the onions turn translucent.
- Add Broth and Herbs: Pour in the low-sodium chicken broth and stir in the thyme and bay leaf. Bring the mixture to a simmer and cook for 10-15 minutes, allowing the flavors to meld together.
- Cook the Noodles: Add the whole wheat egg noodles to the simmering broth. Cook them for about 6-8 minutes or until they’re tender but still al dente. If you prefer a soup with less broth, feel free to add less water.
- Combine and Season: Add the shredded chicken back into the pot and stir well. Taste the soup and adjust the seasoning with salt and pepper. Let everything simmer together for another 5 minutes to ensure the chicken is heated through and the flavors are well-combined.
- Serve: Once everything is heated through and the flavors have melded, remove the bay leaf and serve your warm, comforting bowl of low-calorie chicken noodle soup!
Ingredient Insights
Let’s break down some of the key ingredients in this recipe and why they’re so great for a healthy, low-cal chicken noodle soup:
- Chicken breast: It’s a lean source of protein, which helps build and repair tissues and keeps you feeling full longer. It’s low in fat and calories, making it ideal for a healthier version of chicken noodle soup.
- Whole wheat noodles: These are a healthier alternative to traditional noodles. The whole grain version provides more fiber, which helps with digestion and keeps you full longer.
- Low-sodium chicken broth: The key to controlling the sodium content of your soup while still maintaining rich flavor. This ensures the soup isn’t too salty but still savory.
- Vegetables: Carrots, celery, and onions are not only low in calories but packed with vitamins and antioxidants. They add nutrition without extra calories.
Expert Tips
- Control the Noodles: If you want to further reduce the calorie content, consider adding fewer noodles or replacing them with zucchini noodles or cauliflower rice for a lower-carb version. You can also cook the noodles separately and add them to the soup to prevent them from absorbing too much broth.
- Boost the Flavor: Fresh herbs like parsley or dill can be added at the end for extra flavor. A squeeze of lemon juice just before serving adds brightness and balances the richness of the chicken and broth.
- Make It Ahead: This soup actually tastes better the next day, as the flavors have more time to meld together. Make a large batch and store it in the fridge for up to 3 days.
- Freeze for Later: This soup freezes well! Just be sure to leave the noodles out if you plan to freeze it; you can cook them separately when you reheat the soup later.
Recipe Variations
While this recipe is already pretty flexible, you can experiment with various ingredients to make it your own. Here are some ideas:
- Spicy Kick: Add a pinch of red pepper flakes or a diced jalapeño for a bit of heat.
- Add Greens: Throw in some fresh spinach or kale near the end of cooking for an extra boost of vitamins and color.
- Add a Creamy Element: Stir in a tablespoon of Greek yogurt or a splash of almond milk for a creamy texture without too many calories.
- Herb Infusion: Swap out the thyme for rosemary or sage to give the soup a different aromatic flavor.
Final Words
This low-cal chicken noodle soup recipe is truly the best of both worlds: comforting and satisfying without the heaviness. It’s a great meal if you’re trying to maintain a balanced diet or just want a lighter alternative to the classic version. Whether you’re under the weather, prepping for a busy week, or simply craving a warm bowl of soup, this recipe will quickly become a go-to in your kitchen.
FAQs
What Makes A Chicken Noodle Soup Recipe Low Calorie?
A low-calorie chicken noodle soup recipe typically uses lean chicken breast, low-sodium broth, and plenty of vegetables. Additionally, it may use whole wheat or spiralized zucchini noodles instead of traditional egg noodles to reduce calorie content.
Can I Use Rotisserie Chicken In A Low Cal Chicken Noodle Soup Recipe?
Yes, rotisserie chicken can be used in a low-calorie chicken noodle soup, but be sure to remove the skin to reduce fat content. Opt for a lower-sodium version of rotisserie chicken to keep the soup healthier.
How Can I Make A Low-cal Chicken Noodle Soup Vegetarian?
To make a low-cal chicken noodle soup vegetarian, simply replace the chicken with plant-based protein such as tofu or tempeh. Use vegetable broth instead of chicken broth, and add extra vegetables for flavor and texture.
What Type Of Noodles Can I Use To Keep The Soup Low In Calories?
For a low-calorie version of chicken noodle soup, consider using zucchini noodles (zoodles), shirataki noodles, or whole wheat noodles. These options are lower in calories compared to traditional egg noodles or pasta.
Is It Possible To Make A Low-cal Chicken Noodle Soup In A Slow Cooker?
Yes, you can make a low-cal chicken noodle soup in a slow cooker. Simply add all the ingredients (excluding the noodles) to the slow cooker and cook on low for 6-7 hours. Add the noodles in the last 30 minutes of cooking to avoid overcooking them.
How Can I Make A Low-cal Chicken Noodle Soup Creamy Without Adding Extra Calories?
To make a creamy chicken noodle soup without adding many calories, use low-fat or fat-free Greek yogurt, or blend some of the soup’s vegetables with broth for a natural creamy texture. Another option is using cauliflower or a small amount of coconut milk.
What Vegetables Can I Add To Make My Low-cal Chicken Noodle Soup More Nutritious?
You can add a variety of vegetables to your low-cal chicken noodle soup to increase its nutritional value. Consider adding carrots, celery, onions, spinach, kale, zucchini, and bell peppers. These vegetables are low in calories and high in vitamins and fiber.
How Can I Reduce The Sodium Content In A Low-cal Chicken Noodle Soup?
To reduce sodium, use a low-sodium or sodium-free chicken broth, and season with herbs and spices like garlic, thyme, and rosemary instead of salt. Avoid using store-bought bouillon cubes or seasoning packets, as they can be high in sodium.
Can I Freeze Low-cal Chicken Noodle Soup For Later Use?
Yes, low-cal chicken noodle soup can be frozen. However, noodles may become soft and mushy after freezing. To prevent this, consider freezing the soup without noodles and adding fresh noodles when reheating the soup.
How Many Calories Are In A Typical Serving Of Low-cal Chicken Noodle Soup?
A typical serving of low-cal chicken noodle soup contains approximately 150-250 calories, depending on the ingredients used. By using lean chicken, low-calorie noodles, and plenty of vegetables, you can keep the calorie count lower than traditional versions of the soup.