Low Calorie Chicken Vegetable Soup for New Year Goals

Ingredients You'll Need

Great soup starts at the grocery store. Look for firm, unblemished vegetables and chicken that’s pale pink with no off smell. Here’s the rundown:

• Chicken breast: Organic if possible; removes at 160 °F for shreddable tenderness.
• Carrots: Buy bunches with tops; the greens indicate freshness. Peel only if the skin is thick.
• Celery: Choose hearts for less stringiness. Save the leaves— they’re packed with flavor.
• Onion: Yellow onions melt into sweet silkiness; white onions stay sharper.
• Garlic: Smash and mince 5 minutes before cooking to maximize allicin.
• Zucchini: Small ones have fewer seeds and hold their shape.
• Green beans: Trim and snap into 1-inch pieces for even cooking.
• Canned diced tomatoes: Fire-roasted add smoky depth with no extra calories.
• Low-sodium chicken broth: Swanson’s organic is my go-to; use bone broth for extra protein.
• Dried Italian herbs: A 50/50 blend of oregano and basil keeps the pantry simple.
• Bay leaf: Just one; more becomes medicinal.
• Fresh lemon: Zest before juicing—brightens the whole pot.
• Fresh parsley: Flat-leaf for stronger flavor; add at the end for color.

Swaps? Turkey breast, tofu, or shrimp all work. Vegans can trade chicken for cannellini beans and use vegetable broth. Low-FODMAP followers should skip onions and garlic and use infused oil instead.

How to Make Low Calorie Chicken Vegetable Soup for New Year Goals

Expert Tips

Variations to Try

• Spicy detox: Add 1 tsp grated ginger + ½ tsp turmeric and swap lemon for lime.
• Mediterranean: Drop tomatoes, add 1 cup cooked orzo, handful of spinach, and dill.
• Asian-inspired: Use ginger, sesame oil, bok choy, and rice vinegar; garnish with cilantro.
• Smoky southwestern: Add 1 chipotle in adobo, corn kernels, and cilantro; top with avocado.
• Green goddess: Stir in pesto at the end and add asparagus tips and peas.
• Keto: Reduce tomatoes, add extra cauliflower and a splash of heavy cream.

Storage Tips

Cool soup completely within 2 hours. Refrigerate in airtight glass containers up to 4 days. For longer storage, ladle into quart-size freezer bags, squeeze out air, and freeze flat up to 3 months. Thaw overnight in the fridge or 5 minutes under cold water, then warm gently; add a splash of broth to loosen. If you plan to freeze, slightly under-cook vegetables so they stay crisp upon reheating. Always taste and adjust salt after reheating—freezing dulls seasoning.

Frequently Asked Questions

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Low Calorie Chicken Vegetable Soup for New Year Goals

(4.9 from 127 reviews)

Prep

15 min

Cook

30 min

Servings

6

Ingredients

• 1 tsp olive oil
• 2 medium carrots, diced
• 2 celery ribs, diced
• 1 medium yellow onion, diced
• 3 garlic cloves, minced
• 1 tsp dried oregano
• ½ tsp dried basil
• Pinch red-pepper flakes (optional)
• 1 (14.5-oz) can diced tomatoes
• 6 cups low-sodium chicken broth
• 1 bay leaf
• 1 lb boneless skinless chicken breasts
• 1 medium zucchini, halved and sliced
• 8 oz green beans, trimmed
• 1 cup cauliflower florets
• Zest and juice of ½ lemon
• ¼ cup chopped fresh parsley

Instructions

1. Sauté aromatics: Heat oil in Dutch oven over medium; cook carrot, celery, and onion 5 minutes.
2. Bloom spices: Add garlic, oregano, basil, pepper flakes; cook 1 minute.
3. Build broth: Stir in tomatoes, broth, bay leaf; bring to simmer.
4. Poach chicken: Add whole breasts; simmer covered 15 minutes.
5. Add vegetables: Toss in zucchini, green beans, cauliflower; cook 5 minutes.
6. Shred chicken: Remove, rest 5 minutes, shred, return to pot.
7. Finish: Discard bay leaf; stir in lemon zest, juice, and parsley. Serve hot.

Recipe Notes

For meal-prep, slightly under-cook vegetables so they stay crisp when reheated. Soup thickens in the fridge; thin with broth or water.

Nutrition (per serving)

186

Calories

27g

Protein

14g

Carbs

3g

Fat