Creamy Healthy Chicken and Zucchini Soup Recipe

Introduction

This 45 Cal Creamy Healthy Soup is a comforting, low-calorie dish packed with fresh vegetables and tender chicken. It’s perfect for a light lunch or a cozy dinner when you want something creamy without the extra calories. Easy to prepare and full of flavor, this soup is sure to become a favorite.

Ingredients

• 700g (1.2 lb) zucchinis (4 largish), peeled and cut into 1.5cm (3/5″) slices
• 1/2 large onion, roughly chopped (brown, white, or yellow)
• 2 garlic cloves, whole
• 2 cups (500 ml) chicken broth or vegetable broth
• 2 cups (500 ml) water
• 1/2 tsp garlic powder
• 1/2 tsp onion powder (or 1 tsp of either garlic or onion powder)
• 1/4 tsp black pepper
• 1 cup (250 ml) 0% fat milk or milk of choice
• 1 tbsp (15g) butter or olive oil
• 2 garlic cloves, minced
• 1/2 large onion, finely chopped
• 1.5 cups carrot, peeled and finely diced
• 1.5 cups celery, finely chopped
• 1 small red capsicum (bell pepper), finely chopped
• 1.5 cups cooked chicken breast, diced
• 3/4 cup frozen peas
• Fresh thyme (highly recommended; can substitute chives)

Instructions

1. Step 1: Prepare the healthy creamy broth by placing all broth ingredients except the milk into a pot. Cover with a lid and bring to an energetic simmer over medium-high heat.
2. Step 2: Lower the heat to medium and simmer for 15 minutes, or until the zucchinis are very soft.
3. Step 3: Remove the pot from heat, add the milk, then use a handheld blender to blitz the mixture until smooth. Add salt to taste.
4. Step 4: In a separate large saucepan, melt the butter over medium heat. Add the minced garlic, finely chopped onion, carrot, and celery. Cook for 3 minutes.
5. Step 5: Add the chopped capsicum and cook for another 2 minutes, until the onion becomes translucent and sweet.
6. Step 6: Pour in the prepared broth, add the diced chicken and frozen peas, then bring to a gentle simmer for 2 to 3 minutes until the peas are cooked.
7. Step 7: Taste the soup and adjust the salt and pepper as needed.
8. Step 8: Ladle the soup into bowls, sprinkle with fresh thyme leaves, and enjoy the creamy, low-calorie goodness.

Tips & Variations

• For a vegan version, substitute chicken broth with vegetable broth, the milk with a plant-based alternative, and omit the chicken, or use tofu.
• Add a pinch of nutmeg to the creamy broth for a warm, aromatic touch.
• Use fresh herbs like parsley or dill instead of thyme for a different flavor profile.
• To make it spicier, add a dash of chili flakes when cooking the vegetables.
• For extra protein, stir in cooked quinoa or lentils along with the chicken and peas.

Storage

Store leftover soup in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove over low heat, stirring occasionally to prevent sticking. Avoid boiling after adding milk to maintain the creamy texture. You can also freeze the soup for up to 2 months; thaw overnight in the fridge before reheating.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use store-bought shredded chicken for this soup?

Yes, store-bought cooked chicken works perfectly and saves time. Just be sure it’s plain and not heavily seasoned to keep the flavors balanced.

Is it possible to make this soup gluten-free?

Absolutely! This recipe is naturally gluten-free as long as you use gluten-free broth and check that any added seasonings are gluten-free as well.

Creamy Healthy Chicken and Zucchini Soup Recipe

Print Recipe

★★★★★

4.8 from 85 reviews

This Healthy Creamy Chicken Soup is a low-calorie, nutrient-packed, and flavorful dish that combines tender chicken, fresh vegetables, and a creamy broth made with zucchinis and milk. Perfect for a light meal or comforting lunch, it’s easy to prepare and uses simple, wholesome ingredients to create a satisfying and delicious soup with only 45 calories per serving.

• Author: Mick
• Prep Time: 15 minutes
• Cook Time: 25 minutes
• Total Time: 40 minutes
• Yield: 6 servings 1x
• Category: Soup
• Method: Stovetop
• Cuisine: American
• Diet: Low Calorie

Ingredients

Scale 1x2x3x

Broth Ingredients

• 700g (1.2 lb) zucchinis (4 largish), peeled and cut into 1.5cm (3/5″) slices
• 1/2 large onion (brown, white, or yellow), roughly chopped
• 2 garlic cloves, whole
• 2 cups (500 ml) chicken broth or vegetable broth
• 2 cups (500 ml) water
• 1/2 tsp garlic powder
• 1/2 tsp onion powder (or 1 tsp of either garlic or onion powder)
• 1/4 tsp black pepper
• 1 cup (250 ml) 0% fat milk or other milk of choice

Soup Ingredients

• 1 tbsp (15g) butter or olive oil
• 2 garlic cloves, minced
• 1/2 large onion, finely chopped
• 1.5 cups carrot, peeled and finely diced
• 1.5 cups celery, finely chopped
• 1 small red capsicum/bell pepper, finely chopped
• 1.5 cups cooked chicken breast, diced
• 3/4 cup frozen peas
• Fresh thyme leaves (highly recommended, or substitute with chives)

Instructions

1. Prepare the creamy broth: Place all broth ingredients except the milk—zucchinis, roughly chopped onion, whole garlic cloves, chicken or vegetable broth, water, garlic powder, onion powder, and black pepper—into a pot. Cover with a lid and bring to an energetic simmer over medium-high heat.
2. Simmer vegetables: Lower the heat to medium and let the broth simmer for 15 minutes, or until the zucchinis become very soft and tender.
3. Blend the broth: Remove the pot from heat, add the milk, and use a handheld blender to blitz the mixture until smooth and creamy. Add salt to taste and set the creamy broth aside.
4. Cook the vegetables for the soup base: In a separate pot or large saucepan, melt the butter or heat olive oil over medium heat. Add minced garlic, finely chopped onion, diced carrots, and chopped celery. Cook for 3 minutes until they start to soften.
5. Add capsicum: Add the finely chopped red capsicum/bell pepper and cook for another 2 minutes until the onion becomes translucent and the vegetables turn sweet and aromatic.
6. Combine broth and chicken: Pour the prepared creamy broth into the pot with the cooked vegetables. Add diced cooked chicken breast and frozen peas. Bring the soup to a gentle simmer for 2 to 3 minutes or until the peas are fully cooked.
7. Season and serve: Taste the soup and adjust salt and pepper as needed. Ladle the soup into bowls, sprinkle with fresh thyme leaves, and serve immediately. Enjoy this creamy, delicious, and low-calorie soup!

Notes

• Use 0% fat milk or any milk of your choice to keep the soup creamy but low in calories.
• Substitute chicken broth with vegetable broth for a vegetarian option, but note that the recipe includes chicken pieces.
• Fresh thyme adds a wonderful herbal aroma; chives can be used as an alternative.
• Adjust seasoning carefully as broth and butter add saltiness; taste before adding extra salt.
• This soup freezes well but is best consumed fresh for maximum creaminess.
• For a dairy-free version, use plant-based milk and olive oil instead of butter.

Keywords: healthy chicken soup, creamy low calorie soup, zucchini soup, easy chicken soup, healthy creamy soup, low calorie creamy soup