When it comes to comfort food, few dishes hold up as well as a warm bowl of chicken soup. Whether you’re feeling under the weather, craving something cozy on a chilly day, or just looking for a wholesome meal, chicken soup is a classic. But, in a world where health concerns are increasingly important, many people are on the lookout for ways to make their favorite dishes a little healthier.
One of the simplest ways to boost the healthiness of chicken soup is by reducing the amount of salt. Salt is a common culprit in many traditional soup recipes, not just for flavor but also for preserving. But with a little creativity, you can still achieve a full-bodied, flavorful soup without drowning it in sodium.
In this post, we’re going to walk you through a low-salt chicken soup recipe that doesn’t sacrifice flavor. With the right balance of herbs, spices, and fresh ingredients, you’ll discover that you don’t need a heap of salt to make your soup taste amazing. Ready to dive in? Let’s get cooking!
Low Salt Chicken Soup Recipe
Ingredients Needed
To make this flavorful low-salt chicken soup, you’ll need the following ingredients:
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2 Skinless Chicken Breasts (or Thighs If You Prefer Darker Meat)
- Chicken is the backbone of this soup, providing lean protein and the main flavor base.
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4 Cups Low-sodium Chicken Broth
- Choose a high-quality broth that’s labeled “low sodium”. This ensures you control the salt content while still adding a rich, savory foundation to the soup.
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1 Tablespoon Olive Oil
- For sautéing the vegetables and adding a bit of richness without relying on salt.
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1 Large Onion, Finely Chopped
- Onion adds depth and sweetness to the soup, and when it’s sautéed, it provides a flavorful base without needing excess salt.
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2 Cloves Garlic, Minced
- Garlic packs a punch of flavor, contributing that savory taste that can sometimes substitute for saltiness in a dish.
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2 Medium Carrots, Peeled And Diced
- Carrots bring sweetness and texture to the soup. Their natural sugars add flavor complexity.
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2 Celery Stalks, Chopped
- Celery is an aromatic vegetable that deepens the flavor profile of your broth, contributing a subtle saltiness without the sodium.
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1 Bay Leaf
- A bay leaf adds an earthy, slightly floral note that elevates the overall taste of the soup.
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1 Teaspoon Dried Thyme
- Thyme is a great herb for chicken soup, adding earthy, slightly lemony notes.
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1 Teaspoon Dried Oregano
- Oregano brings a slightly bitter, herbal taste that complements the thyme and chicken perfectly.
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1/4 Teaspoon Black Pepper
- Freshly ground black pepper adds a bit of heat and sharpness to balance the savory flavors.
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1 Cup Whole Wheat Noodles Or Brown Rice (optional)
- For some texture and substance, you can add whole wheat noodles or brown rice. These options offer more fiber and nutrients than traditional pasta.
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Fresh Parsley, Chopped (for Garnish)
- A sprinkle of fresh parsley right before serving adds color and a burst of freshness.
Cooking Instructions
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Prepare The Chicken
- Start by placing the chicken breasts (or thighs) in a large pot with just enough water to cover them. Bring to a simmer over medium heat and cook for about 15-20 minutes, or until the chicken is fully cooked through. Remove the chicken and set it aside to cool slightly before shredding it into bite-sized pieces.
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Sauté The Vegetables
- In a separate large pot, heat the olive oil over medium heat. Add the chopped onion and garlic, cooking for about 3-4 minutes until softened and fragrant.
- Add the diced carrots and chopped celery, sautéing for another 5 minutes until the vegetables start to soften.
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Simmer The Soup
- Add the low-sodium chicken broth, bay leaf, thyme, oregano, and black pepper to the pot. Stir well and bring to a gentle simmer. Let the soup simmer for 15-20 minutes to allow the flavors to meld together.
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Add The Chicken And Noodles/rice
- Once the broth is ready, add the shredded chicken back into the pot. If you’re using noodles or rice, add them now. Stir well and continue to simmer until the noodles or rice are cooked through (about 10 minutes for noodles or 20 minutes for rice).
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Taste And Adjust
- Taste the soup to check for seasoning. If you feel it needs a little more depth, add a splash of lemon juice or a pinch of salt (keeping it low-sodium, of course). Remove the bay leaf.
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Serve
- Ladle the soup into bowls and garnish with fresh parsley before serving.
Ingredient Insights
- Low-Sodium Chicken Broth: By opting for a low-sodium broth, you control the salt level right from the start. Many commercial broths can contain 800mg or more of sodium per serving, so low-sodium versions are a much better choice for a healthy diet.
- Olive Oil: While traditional recipes may use butter or other oils, olive oil is heart-healthy and adds a subtle richness that doesn’t overpower the other flavors. It’s also loaded with good fats that support overall health.
- Herbs & Spices: Dried herbs like thyme, oregano, and bay leaves provide layers of flavor that can mimic the savory, salty notes of higher-sodium versions without the need for salt. Fresh garlic and onions also enhance the soup’s depth, keeping the dish vibrant and flavorful.
- Whole Wheat Noodles or Brown Rice: These are optional, but when added, they provide fiber and whole grains, making the soup more filling. This is especially beneficial if you’re serving it as a complete meal rather than a starter.
Expert Tips
- Use a homemade broth: If you have time, making your own broth can be the ultimate way to control sodium. You can make a huge batch and freeze it for future use, ensuring you’re never without low-salt options.
- Don’t skip the aromatics: The key to a flavorful low-sodium soup is using ingredients like garlic, onions, and fresh herbs. They work together to create a rich base that makes up for the reduced salt.
- Monitor the cooking time for the chicken: Overcooking the chicken can result in dry meat, which can affect the overall texture of the soup. A quick poach, followed by shredding, will give you tender chicken without drying it out.
Recipe Variations
- Add greens: You can throw in some fresh spinach or kale for added nutrients. These greens cook down quickly and bring even more flavor to the broth.
- Use different grains: Swap out the whole wheat noodles for barley or quinoa for a different texture and added health benefits.
- Add other vegetables: Feel free to toss in some peas, corn, or potatoes to give the soup even more variety. Just be mindful of cooking times, especially if using root vegetables like potatoes.
- Make it spicy: If you love a little heat, try adding a dash of red pepper flakes or a chopped chili to the soup for a zesty kick.
Final Words
This low-salt chicken soup is an example of how simple swaps and thoughtful ingredient choices can lead to a dish that’s not only healthier but still incredibly satisfying. Whether you’re trying to reduce sodium for health reasons or just looking to enjoy a lighter version of a classic comfort food, this soup is the perfect choice.
FAQs
What Makes A Chicken Soup Recipe Low In Salt?
A low salt chicken soup recipe uses minimal or no added salt and focuses on natural flavors from ingredients like fresh vegetables, herbs, and spices. Additionally, low-sodium broth or homemade broth without added salt is often used to further reduce the sodium content.
Can I Use Regular Chicken Broth In A Low Salt Chicken Soup Recipe?
Regular chicken broth often contains a significant amount of sodium. To make a low salt chicken soup, it’s recommended to use low-sodium or unsalted chicken broth, or even homemade broth where you control the salt levels.
How Can I Add Flavor To My Low Salt Chicken Soup Without Using Salt?
You can add flavor to low salt chicken soup by incorporating a variety of herbs and spices like garlic, thyme, rosemary, bay leaves, pepper, and turmeric. Additionally, using fresh vegetables like onions, carrots, and celery helps enhance the natural flavors.
Can I Make Low Salt Chicken Soup In Advance And Store It?
Yes, low salt chicken soup can be made in advance and stored in the refrigerator for up to 3-4 days. If you plan to store it longer, consider freezing the soup, where it can last for up to 3 months. Just be sure to cool it completely before storing.
What Are Some Good Vegetables To Include In A Low Salt Chicken Soup?
Good vegetables for low salt chicken soup include carrots, celery, onions, garlic, leeks, zucchini, peas, and spinach. These vegetables provide natural sweetness and earthiness, which enhance the overall flavor of the soup without needing extra salt.
Is It Okay To Add A Small Amount Of Salt To Low Salt Chicken Soup?
While the goal is to keep the soup low in sodium, you can add a small amount of salt to taste if necessary. Start with a pinch and adjust as needed, but be mindful of the overall sodium content. You could also use salt alternatives like potassium chloride to mimic saltiness.
How Can I Thicken My Low Salt Chicken Soup?
To thicken low salt chicken soup without adding salt, consider using natural thickeners like pureed vegetables (e.g., potatoes, carrots, or cauliflower), whole grains (such as barley or quinoa), or a small amount of cornstarch or flour mixed with water.
Can I Use Frozen Chicken In My Low Salt Chicken Soup Recipe?
Yes, you can use frozen chicken in a low salt chicken soup recipe. Just be sure to properly thaw the chicken before cooking, or you can add it directly to the soup pot but increase the cooking time to ensure the chicken is thoroughly cooked.
What Is A Good Low-sodium Substitute For Soy Sauce In Chicken Soup?
A good low-sodium substitute for soy sauce in chicken soup is a low-sodium tamari, coconut aminos, or a mixture of balsamic vinegar and water. These options provide a similar umami flavor without the added sodium.
Can I Make A Low Salt Chicken Soup Recipe Vegetarian?
Yes, you can make a vegetarian version of a low salt chicken soup by replacing the chicken with plant-based proteins like tofu, tempeh, or beans, and using vegetable broth instead of chicken broth. Adjust the seasoning and flavorings to keep the soup hearty and satisfying.