Chicken Kale Soup

Healthy, nutrient rich, and delicious is what you will find in this chicken kale soup. This savory soup is made with fresh chicken, kale, cauliflower rice, Italian seasonings, herbs and more. Each bowl packs about 16 grams of protein for just 6 grams of net carbs, so it's the perfect soup to fuel your body and warm you up on a chilly day.

Best part of all, this kale and chicken soup is great for meal prepping lunches for the week. Try my purple cauliflower soup, egg drop soup, or my popular mushroom soup.

This Chicken Kale Soup Recipe Is:

• Healthy
• A One Pot Dinner
• Nutrient Rich
• Made with Fresh Veggies
• Great for Storing
• Family Friendly

Key Ingredients & Substitutions

• Chicken breasts. Two boneless, skinless breasts (about a pound) poach right in the broth, so they stay juicy and give the soup most of its protein. Boneless, skinless thighs work just as well and add a little more richness, and leftover rotisserie chicken is a great shortcut: shred it and stir it in with the kale.
• Kale. One bunch of curly kale, stems removed and leaves chopped. Lacinato (Tuscan) kale is a little more tender, and baby spinach is the easiest swap if kale isn't your thing.
• Cauliflower rice. It stands in for the rice or noodles you'd find in a classic chicken soup and keeps the carbs low. Fresh or frozen both work, so use whatever you have. For more ideas, see The Best Low Carb Rice Alternatives.
• Chicken broth. Eight cups make this a brothy soup. A good bone broth like Kettle and Fire chicken bone broth adds extra body and protein (here's more on the low carb benefits of bone broth). Choose low-sodium broth if you're watching salt, then season to taste at the end.
• Onion, carrot and celery. The classic soup base for flavor. One carrot spread over eight servings adds color and sweetness for very few carbs, but you can leave it out or swap in diced zucchini or turnip to trim the carbs even more.
• Butter. For sautéing the vegetables. Olive oil or avocado oil works if you'd rather keep it dairy free.
• Italian seasoning, oregano and a bay leaf. Dried herbs give the broth an all-day-simmered flavor in about half an hour. Fresh thyme or a pinch of red pepper flakes are nice extras.

How to Make Chicken and Kale Soup

Full steps and measurements for the healthy chicken soup are in the printable recipe card. This is a quick walk-through on how to make it.

1. Heat a large Dutch oven over medium heat and melt the butter. Add the onion, carrot, and celery, and sauté until they start to soften.
2. Stir in the garlic, Italian seasoning, oregano, salt, and pepper, and cook for an additional 2 minutes.
3. Pour in the broth, add the bay leaf, and bring the mixture to a simmer.
4. Add the chicken breasts to the pot and let them simmer until cooked through.
5. Remove the chicken from the pot and let it cool until you can handle it. Then chop or shred it into bite-sized pieces.
6. Return the chicken to the soup, and add the kale and cauliflower rice. Cook for another 5 minutes or until the kale is tender. Remove the bay leaf.
7. To serve, ladle the soup into bowls and sprinkle fresh parsley on top. Serve warm.

Tools for Making Soup

Dutch Oven or Sturdy Soup Pot

Having a heavy-duty pot like a Dutch oven is going to ensure you have an even cook on your soup. If you are using a lighter pan, you will find it can have hot spots and burn or overcook portions of your soup. I recommend using quality cookware. An enameled cast iron pot like this Lodge 6-quart Dutch oven is a great all-rounder, or a heavy-bottomed stainless steel Cuisinart 8-quart stockpot gives you plenty of room for all eight cups of broth.

Meat Claws

If you haven't tried meat claws, they are great for shredding meat once it is cooked. They are two claws you hold in your hands, poke into the meat, and pull in opposite directions, and they shred the meat quickly.

Ladle

Ladles are wonderful for getting all the ingredients along with the broth in each scoop when dishing up your soup. Consider investing in a good ladle.

Tips for Success

Finely Dice

Make sure that all the vegetables and ingredients are finely diced into bite-size pieces. You don't want a piece of celery to be huge, as it can really change up the flavor of the soup when you go to take a bite.

Add Kale at the End

The kale is going to go in at the end of cooking your soup. The goal is to allow the leaves to wilt but still have some texture to them. If you add the kale at the beginning, it would become completely mushy. So adding it at the end of cooking is key.

Variations to Recipe

Spinach

Don't love kale? If not, go ahead and swap the kale for spinach leaves, and they will go in at the end of cooking the soup as well.

Vegetarian

Leave out the chicken and use a vegetable broth to easily make this a vegetarian dish to serve up. You could add in some beans to help add additional protein.

Vegetables

Want to add in more of your favorite vegetables? Go right ahead and reach for any veggies you think would make this soup even more delicious. Maybe some sliced zucchini, okra, etc. Get creative and create a soup that fits your favorite flavors.

Sausage

For a heartier, Tuscan-style soup, brown about a pound of Italian sausage (casings removed) in the pot before you add the vegetables, then carry on with the recipe. You can use the sausage in place of the chicken or in addition to it. Check the label for added sugar or fillers, since some brands sneak them in. If you love sausage with veggies, try my Keto Sheet Pan Sausage and Veggies too.

White Beans (for Non-Keto Readers)

Cooking for family members who aren't low carb? Stir in a drained and rinsed can of cannellini or great northern beans along with the kale for a classic chicken, kale and white bean soup. Beans add fiber and protein, but they also add quite a few carbs, so this version is no longer keto. An easy option is to ladle the low carb portions out first, then add the beans to the rest of the pot.

Storing & Freezing

Let the soup cool, then store it in airtight containers in the refrigerator for up to four days. It makes a great grab-and-go lunch, so I like to portion it into single-serving containers right away. The cauliflower rice will soften a little more as it sits and the kale will darken, but the flavor only gets better. Reheat individual portions in the microwave or the whole batch on the stove over medium heat until steaming hot, adding a splash of broth if it has thickened.

This soup also freezes well for up to three months. Cool it completely, then transfer it to freezer-safe containers or bags, leaving about an inch of space at the top since liquids expand as they freeze. Thaw overnight in the refrigerator and reheat on the stove until heated through. If you're making a batch just for the freezer, you can hold back the kale and stir it in fresh when you reheat, so it keeps a little more texture.

Chicken and Kale Soup FAQs

Is kale and chicken soup healthy?

Kale and chicken soup can be a healthy meal, as it is rich in vitamins and minerals. Kale is a nutrient-dense vegetable that is high in vitamin C, vitamin K, and antioxidants. Chicken is a good source of protein, and the broth provides electrolytes.

Can I make kale and chicken soup ahead of time?

Yes, you can make the soup ahead of time and store it in an airtight container in the refrigerator for up to four days. Reheat it on the stove or in the microwave before serving.

Can I freeze kale and chicken soup?

Yes, you can freeze this soup for up to three months. Let it cool down completely before transferring it to freezer-safe containers or bags. When ready to eat, thaw the soup in the refrigerator overnight and reheat it on the stove or in the microwave.

Can I use boneless, skinless chicken thighs instead of chicken breasts?

Yes, you can use boneless, skinless chicken thighs in this recipe instead of chicken breasts. Thighs are often more flavorful and tender than chicken breasts, but they have slightly more fat and calories.

More Low Carb Soups

If you loved this recipe, here are a few more cozy soups you might enjoy:

• Keto Turkey Soup
• Low Carb Konjac Noodle Soup with Chicken and Spinach
• Low Carb Chicken Tortilla Soup
• Low Carb Buffalo Chicken Soup
• The Best Low Carb Soup Recipes

📖 Recipe