Can You Eat Chicken Noodle Soup on a Low-Carb Diet?

Traditional chicken noodle soup, with its flour-based noodles, is generally too high in carbohydrates for a strict low-carb or keto diet. However, this beloved comfort food can be adapted to fit a carb-conscious lifestyle with simple ingredient substitutions and without sacrificing flavor.

Quick Summary

Traditional chicken noodle soup is high in carbs, but it can be made low-carb by swapping regular noodles for vegetable-based alternatives. This guide outlines which ingredients to modify and provides recipe ideas for a satisfying, diet-friendly version.

Key Points

• Smart Noodle Swaps: Replace traditional high-carb egg noodles with low-carb alternatives like zucchini noodles, spaghetti squash, or shirataki noodles.

• Homemade is Best: To control carbohydrate and sodium content, opt for homemade chicken noodle soup made from scratch using high-quality broth.

• Avoid High-Carb Thickeners: Skip flour or cornstarch and use natural methods like simmering to reduce the broth or puréeing a portion of the vegetables for a thicker consistency.

• Incorporate Low-Starch Veggies: Add nutritious, low-carb vegetables like broccoli, spinach, mushrooms, and cauliflower to your soup for added bulk and flavor.

• Mindful Vegetable Choices: While a few carrots are acceptable, avoid starchy vegetables like potatoes and parsnips, which can increase the carb count.

• Consider Canned Soup Alternatives: Instead of canned varieties, which often contain hidden carbs and high sodium, seek out low-carb, keto-friendly canned options or make your own.

• Customize Your Soup: Feel free to experiment with different herbs, spices, and proteins to create a variety of flavors while staying on track with your low-carb diet.

Can You Eat Chicken Noodle Soup on a Low-Carb Diet?

For many, a warm bowl of chicken noodle soup is the ultimate comfort food, especially when feeling under the weather. Its nostalgic flavor and restorative warmth are hard to resist. Yet, for those following a low-carb or ketogenic diet, the question looms: can you eat chicken noodle soup? The simple answer is that while the traditional version is off-limits due to the high-carb egg noodles, it is entirely possible to create a delicious, low-carb-compliant alternative.

The key is to focus on the core components of the soup—the savory broth, tender chicken, and nutrient-rich vegetables—and make smart swaps for the high-carb ingredients. This modification allows you to enjoy all the goodness of the classic soup without derailing your dietary goals.

The Problem with Traditional Noodles

Regular egg noodles are made from wheat flour and water, placing them in the high-carbohydrate category. A typical cup of cooked egg noodles can contain over 40 grams of carbohydrates, which is more than many low-carb dieters consume in an entire day. For those in ketosis, this amount of carbohydrate would almost certainly disrupt the process.

In addition to the noodles, some canned or store-bought versions of chicken noodle soup may contain added sugars or starchy thickeners, further increasing the carb count. To maintain a low-carb or keto lifestyle, making soup from scratch with control over all ingredients is the most reliable strategy.

Low-Carb Noodle Alternatives

The most critical and impactful substitution is replacing the noodles. Fortunately, there are many excellent low-carb and keto-friendly options that mimic the texture and feel of traditional pasta.

Vegetable-Based Substitutes

These options add both bulk and nutrients to your soup.

• Zucchini Noodles (Zoodles): Spiralized zucchini is a popular choice for its mild flavor and pasta-like shape. To avoid sogginess, add them at the very end of cooking and only simmer for a minute or two.
• Spaghetti Squash: Once cooked and shredded with a fork, spaghetti squash forms strands that perfectly resemble noodles. It holds up well in broth and has a naturally sweet flavor.
• Kelp Noodles: These translucent, slightly crunchy noodles are made from seaweed and are nearly carb-free. They are a great addition for a unique texture.
• Shredded Cabbage: Thinly sliced cabbage adds a satisfying chew and a mild flavor that works well in many soups.

Specialty and Other Alternatives

• Shirataki Noodles: Made from the konjac root, these are virtually calorie- and carb-free and soak up the flavor of the broth. Rinsing them thoroughly is recommended to remove their unique aroma.
• Homemade Keto Noodles: Some recipes create sturdy, low-carb egg noodles from ingredients like cream cheese, eggs, and almond flour.

Building a Delicious Low-Carb Chicken Soup

Creating a flavorful, low-carb soup is straightforward. The foundation is a rich, savory broth, which is naturally low-carb. Using bone broth is a great way to add flavor and nutritional benefits like collagen. Here's a step-by-step approach to a classic-style soup:

1. Sauté Aromatics: In a large pot, sauté finely chopped onions and celery in olive oil or butter until softened. Many recipes also add carrots, but be mindful that they do contain some carbs. For a stricter keto diet, they can be omitted or used sparingly.
2. Add Herbs and Spices: Minced garlic, thyme, parsley, and a bay leaf are classic additions that build a deep flavor profile. Turmeric and fresh ginger can also be added for extra health benefits.
3. Pour in Broth and Simmer: Add high-quality chicken or bone broth and bring the mixture to a simmer. A longer simmer time allows the flavors to deepen.
4. Add Chicken: Stir in pre-cooked, shredded chicken. Using a rotisserie chicken can be a time-saver.
5. Incorporate Low-Carb Noodles: Add your chosen low-carb noodle alternative just before serving. This prevents softer options like zucchini noodles from becoming too mushy. Add fresh parsley and a squeeze of lemon for a bright finish.

Comparison: Traditional vs. Low-Carb Chicken Noodle Soup

Feature	Traditional Chicken Noodle Soup	Low-Carb Chicken Noodle Soup
Primary Noodles	Wheat-based egg noodles	Zucchini, spaghetti squash, shirataki, or cabbage
Carbohydrates	High (e.g., 25g+ per serving)	Very low (often under 10g net carbs)
Fiber Content	Moderate to low	Higher, especially with veggie noodles
Nutritional Profile	Varies, can be high in sodium	Easily customizable for higher nutrient density
Glycemic Impact	High, can cause blood sugar spikes	Low, promotes stable blood sugar
Suitable For	General consumption	Low-carb, keto, and diabetic diets
Flavor Profile	Classic, traditional flavor	Fresh, savory, can be customized with spices
Overall Health	Comforting but can be high in calories and carbs	Nutrient-dense, clean, and diet-friendly

What to Avoid in Low-Carb Chicken Soup

When adapting your soup recipe, it is just as important to know what to avoid. Beyond the obvious traditional noodles, beware of less apparent high-carb additions.

• Starchy Vegetables: While some carrots are fine, starchy vegetables like potatoes, parsnips, and corn are best avoided to keep the carb count low.
• Canned Soups: Read labels carefully. Most canned chicken noodle soups are high in carbs and sodium and contain fillers that are not low-carb friendly.
• Thickeners: Avoid flour or cornstarch to thicken your soup. Instead, you can puree a portion of the vegetables or use a small amount of xanthan gum.

Conclusion: Savor the Comfort, Stay on Track

Ultimately, you absolutely can enjoy chicken noodle soup on a low-carb diet by making mindful substitutions. By swapping out traditional wheat-based noodles for low-carb vegetable or specialty alternatives, you can recreate this comforting classic while adhering to your dietary restrictions. The beauty of a homemade low-carb version is that it retains all the rich, familiar flavors and soothing properties, proving that comfort food doesn't have to be high-carb.

So next time a craving hits, don't reach for a can. Instead, embrace the satisfaction of a homemade, low-carb chicken noodle soup that is both healthy and delicious. It's a flavorful and guilt-free way to warm up and nourish your body.

Low-Carb Chicken Soup Recipe: Zucchini Noodle Style

Ingredients:

• 1 tbsp olive oil
• 1 cup chopped onion
• 1 cup chopped celery
• 4 cloves garlic, minced
• 6 cups chicken broth
• 1 tsp dried thyme
• 1 cup chopped carrots (optional, use sparingly)
• 2 cups cooked, shredded chicken
• 3 medium zucchini, spiralized
• 1/4 cup fresh parsley, chopped
• Salt and black pepper to taste

Instructions:

1. Heat oil in a large pot over medium heat. Add onion, celery, and carrots (if using), and sauté for 5-7 minutes until softened.
2. Stir in garlic and thyme and cook for another minute until fragrant.
3. Pour in chicken broth, season with salt and pepper, and bring to a simmer.
4. Add the cooked chicken to the soup and heat through.
5. Just before serving, stir in the zucchini noodles and fresh parsley. Cook for 1-2 minutes until the zucchini is just tender, not mushy.
6. Serve immediately.

Tip: For a thicker broth, simmer for a longer period to reduce, or blend a portion of the vegetable mixture before adding the chicken and 'noodles'.

Visit a dedicated keto recipe blog for more ideas.

What are some non-starchy vegetables to add to my low-carb soup?

Non-starchy vegetables like broccoli, cauliflower florets or rice, mushrooms, and leafy greens such as spinach or kale are great additions that won't increase the carb count.

Is store-bought chicken broth low-carb?

Most store-bought chicken broths are low in carbs, but it's essential to check the label for any added sugars, especially in flavored or condensed varieties. Using high-quality bone broth is often the best option.

Can I use a slow cooker for low-carb chicken noodle soup?

Yes, a slow cooker works perfectly for this recipe. Add the cooked chicken, broth, and hardier vegetables like onions and celery at the start. Add the delicate zucchini or other low-carb noodles during the last 15 minutes of cooking to prevent them from becoming too soft.

What are shirataki noodles made of?

Shirataki noodles are made from glucomannan, a fiber derived from the konjac root. They are virtually free of calories and digestible carbs.

Is it possible to have a creamy, low-carb chicken noodle soup?

Yes, you can make a creamy, low-carb version by stirring in heavy cream or coconut cream at the end of the cooking process, before serving. Avoid boiling the cream once it's added.

Can I still have carrots in my low-carb chicken noodle soup?

Yes, you can include carrots in small amounts. They are not entirely carb-free but can be used sparingly for flavor and color without significantly impacting the overall carb count.

Are there any low-carb alternatives to bread for dipping with my soup?

Yes, you can serve your soup with keto almond flour crackers, low-carb garlic bread, or even low-carb waffle fries.

Frequently Asked Questions

Can I have chicken noodle soup on a keto diet?

Traditional chicken noodle soup is not keto-friendly due to the high-carb flour-based noodles. However, you can make a delicious and compliant version by substituting the noodles with low-carb alternatives like spiralized zucchini, shirataki noodles, or spaghetti squash.

What is a good low-carb substitute for noodles in soup?

Excellent low-carb noodle substitutes include zucchini noodles ('zoodles'), spaghetti squash, kelp noodles, shredded cabbage, or commercially available shirataki noodles.

Are canned chicken noodle soups low-carb?

No, most canned chicken noodle soups are high in carbohydrates from the noodles and sometimes contain additional thickeners or sugars. Always check the nutritional label and opt for homemade versions or a specially formulated low-carb brand.

How can I thicken my low-carb chicken soup without flour?

To thicken your soup without high-carb ingredients, you can either simmer the broth for a longer time to reduce it, blend a portion of the vegetables for a thicker texture, or use a tiny amount of a keto-friendly thickener like xanthan gum.

Can I use carrots in my low-carb chicken soup?

Yes, but in moderation. Carrots contain some carbs, so while a small amount is fine for flavor and nutrients, larger quantities should be limited, especially for a strict keto diet.

What kind of broth is best for low-carb chicken soup?

For the richest flavor and added nutrients, homemade bone broth is the best choice. High-quality store-bought chicken broth without added sugars or starches also works well.

How do I prevent zucchini noodles from getting soggy in my soup?

To keep zucchini noodles from turning mushy, add them to the soup during the final 1-2 minutes of cooking. This allows them to heat through and become tender without losing their texture.