Creamy Healthy Zucchini Chicken Soup Recipe

Introduction

This 45-calorie creamy healthy soup is a delightful way to enjoy a comforting bowl without guilt. Packed with fresh vegetables and tender chicken, it’s both nourishing and low in calories, perfect for a light lunch or dinner.

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
• 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 leaves (highly recommended, or substitute with chives)

Instructions

1. Step 1: In a pot, combine the zucchinis, roughly chopped onion, whole garlic cloves, chicken or vegetable broth, water, garlic powder, onion powder, and black pepper. Cover with a lid and bring to an energetic simmer over medium-high heat.
2. Step 2: Reduce heat to medium and simmer for 15 minutes, or until the zucchinis are very soft.
3. Step 3: Remove the pot from heat and stir in the milk. Use a handheld blender to blend the mixture until smooth, then season with salt to taste.
4. Step 4: In a large saucepan, melt the butter or heat olive oil over medium heat. Add the minced garlic, finely chopped onion, diced carrot, and chopped celery. Cook for 3 minutes.
5. Step 5: Add the chopped red capsicum and cook for another 2 minutes, until the onion becomes translucent and sweet.
6. Step 6: Pour in the creamy broth mixture, then add the diced cooked chicken breast and frozen peas. Bring to a gentle simmer for 2 to 3 minutes, until the peas are tender.
7. Step 7: Taste and adjust salt and pepper as needed.
8. Step 8: Ladle the soup into bowls, sprinkle with fresh thyme leaves, and serve immediately.

Tips & Variations

• For a vegetarian version, use vegetable broth and replace chicken with extra vegetables or beans.
• Substitute 0% fat milk with unsweetened almond milk or oat milk for a dairy-free option.
• Adding a pinch of smoked paprika enhances the depth of flavor.
• If you prefer a chunkier soup, reserve some cooked zucchinis before blending and add them back in.

Storage

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove over low heat, stirring occasionally. If the soup thickens too much, add a splash of water or broth to loosen it.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use frozen zucchinis for this soup?

Yes, frozen zucchinis can be used but fresh ones provide a better texture and flavor. If using frozen, reduce the simmering time slightly to avoid overcooking.

Is this soup suitable for meal prep?

Absolutely! This soup keeps well in the fridge and can be portioned into individual containers for convenient, healthy meals throughout the week.

Creamy Healthy Zucchini Chicken Soup Recipe

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★★★★★

4.7 from 130 reviews

• Author: Mariam
• Total Time: 40 minutes
• Yield: 4 servings 1x
• Diet: Low Fat

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Description

This Healthy Creamy Chicken Soup is a delightful low-calorie meal featuring a smooth zucchini-based broth combined with tender chicken and fresh vegetables. It’s packed with flavor, easy to prepare, and perfect for those seeking a nutritious yet comforting dish with only 45 calories per serving.

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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, 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
• 1/4 tsp black pepper
• 1 cup (250 ml) 0% fat milk (or 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)

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Instructions

1. Prepare the Healthy Creamy Broth: In a pot, combine all broth ingredients except the milk—zucchinis, rough chopped onion, whole garlic cloves, chicken broth, water, garlic powder, onion powder, and black pepper. Cover with a lid and bring to an energetic simmer over medium-high heat.
2. Simmer the Broth: Reduce the heat to medium and let the broth simmer gently for 15 minutes, or until the zucchinis are very soft.
3. Blend the Broth: Remove the pot from heat. Add the 0% fat milk to the pot. Using a handheld blender, blitz the mixture until smooth and creamy. Season with salt to taste. Set aside the creamy broth.
4. Sauté the Vegetables: In a separate large pot or saucepan, melt the butter or heat the olive oil over medium heat. Add the minced garlic, finely chopped onion, diced carrot, and chopped celery. Cook for 3 minutes, stirring occasionally, until the onion becomes translucent and the vegetables start to soften.
5. Add Capsicum: Stir in the finely chopped red capsicum (bell pepper) and cook for another 2 minutes until it softens and the mixture is fragrant.
6. Combine Soup Ingredients: Pour the prepared creamy broth into the pot with the sautéed vegetables. Add the diced cooked chicken breast and frozen peas.
7. Simmer the Soup: Bring the soup to a gentle simmer and cook for 2 to 3 minutes, or until the peas are heated through and tender.
8. Season and Serve: Taste the soup and adjust the seasoning with salt and black pepper as needed. Ladle the soup into bowls, sprinkle with fresh thyme leaves, and serve immediately. Enjoy the creamy, flavorful soup with very few calories!

Notes

• You can substitute chicken broth with vegetable broth for a vegetarian option (omit chicken accordingly).
• For a vegan version, replace milk with plant-based milk and omit chicken or substitute with tofu or mushrooms.
• Fresh thyme adds a wonderful aroma; you can use chives as an alternative garnish.
• Use a handheld blender to achieve a perfectly smooth and creamy broth without needing cream.
• This soup can be stored in the refrigerator for up to 3 days and reheated gently on the stovetop.

• Prep Time: 15 minutes
• Cook Time: 25 minutes
• Category: Soup
• Method: Stovetop
• Cuisine: American

Keywords: healthy creamy soup, low calorie soup, zucchini soup, chicken soup, healthy dinner, light soup recipe