This low carb konjac noodle soup is a big, warming bowl of tender chicken, silky baby spinach and slurpable konjac angel hair noodles in a savory broth. It's light, comforting, ready in about 25 minutes, and packs a serious amount of protein into every bowl.
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This noodle soup recipe makes two huge portions, but you might prefer to portion it out into three or four servings for lighter lunches. Much of the food that we eat and enjoy on a low carb diet is high in cheese and fat, so if you're feeling in need of a break from all that, this is the soup for you! A full pound of chicken breast goes into the pot, so each large bowl has about 54g of protein and only about 5g net carbs. That makes it a keto-friendly lunch that actually keeps you full until dinner.
Key Ingredients & Substitutions
- Konjac noodles. Also called shirataki or Miracle Noodles, these are made from the root of the konjac plant and are almost entirely fiber and water, so they add next to nothing in carbs. I used Miracle Noodle angel hair (7 oz bags), which is perfect for soup. Skinny Pasta spaghetti works well too. Look for spaghetti or angel hair shapes rather than fettuccine, which can be a bit chewy in a brothy soup.
- Chicken breast. Boneless, skinless chicken breast cut into bite-size pieces keeps the soup lean and high in protein. Boneless thighs are a juicier swap, and leftover rotisserie chicken works too: just stir it in with the broth to warm through.
- Chicken broth. The broth is SUPER important for this kind of recipe, because it's most of what you taste. I can't recommend Kettle & Fire chicken bone broth enough! It's rich in collagen and adds even more protein. Any good-quality chicken broth or homemade stock will work.
- Baby spinach. It wilts in a couple of minutes and adds color and iron. Chopped kale or Swiss chard can be used instead; give them a few extra minutes to soften.
- Soy sauce. Just a tablespoon deepens the flavor of the broth. Use tamari to keep the soup gluten-free, or coconut aminos if you avoid soy.
- Olive oil. For browning the chicken. Avocado oil is a good alternative. Check out my guide to olive oil for low carbers if you'd like to know more.
How to Cook Konjac Noodles for Soup
If you've never cooked with konjac noodles before, don't be put off when you open the bag! They're packed in liquid that has a slightly fishy smell. That's completely normal, and a couple of quick steps get rid of it and give the noodles a much better texture. For everything else you might want to know, read my ultimate guide to shirataki noodles.
1. Rinse well. Tip the noodles into a sieve and rinse them under cold running water for about a minute, tossing them with your fingers. This washes away the packing liquid and the smell. If you like shorter noodles that are easier to eat with a spoon, snip them a few times with kitchen scissors while they're in the sieve.
2. Dry-fry. Put the rinsed noodles in a dry nonstick skillet (no oil) over medium-high heat and stir them around for 3 to 5 minutes. You'll see steam coming off at first; they're ready when the steam stops and the noodles start to squeak against the pan. This step drives off excess water so the noodles don't dilute your broth, and it makes them less rubbery and more like real pasta. Some people like to boil them for 2 to 3 minutes before dry-frying, which is optional but helps if you're sensitive to the smell.
3. Add them at the end. Konjac noodles don't need cooking in the soup and won't soak up broth the way wheat pasta does, so stir them in for the last minute or two, just long enough to heat through.
And if you don't fancy konjac, check out all my low carb spaghetti and noodle alternatives!
Helpful Tips
Cut the chicken evenly. Bite-size pieces of a similar size cook through at the same time, so none of them end up dry while you wait for the bigger chunks. Let them get a little color before adding the broth for extra flavor.
Season at the end. Broths and soy sauce vary a lot in saltiness, so taste the soup after the spinach has wilted and only then add salt and pepper. A low-sodium broth gives you the most control.
Don't skip the dry-fry. It only takes a few minutes, and it's the difference between noodles that feel rubbery and noodles that feel like a proper bowl of chicken noodle soup.
Use a big pan. Six ounces of raw spinach looks like a mountain and needs room. Add it in handfuls and stir as it wilts down; it shrinks to almost nothing within a couple of minutes.
Make it a bigger batch. The recipe doubles easily. Just use a larger pot, brown the chicken in two batches so it doesn't steam, and prepare a second bag of noodles.
Variations
- Asian-style. Add a teaspoon of grated fresh ginger and a minced garlic clove with the chicken, then finish each bowl with a few drops of toasted sesame oil and sliced green onions.
- Spicy. Stir in a pinch of red pepper flakes or a little chili garlic sauce, or top with sliced fresh chili.
- Lemony. Squeeze in some fresh lemon juice just before serving for a brighter, Greek-style broth.
- Extra veggies. Sliced mushrooms, zucchini or bok choy all cook quickly and fit right in. Add them with the broth.
- Egg drop. Drizzle a beaten egg into the simmering broth and stir gently for silky ribbons and even more protein.
- Shrimp instead of chicken. Add raw shrimp with the broth and simmer just until pink, about 3 minutes.
Serving Ideas
One large bowl of this konjac noodle soup is a complete meal on its own, especially as a high-protein lunch. This soup is just wonderful on a cold day, and especially if you're feeling under the weather!
If you've split it into smaller portions, pair it with a simple side salad, some cheese crisps, or a cup of low carb egg drop soup for an Asian-inspired soup night. Want to know more about the broth? Here are the low carb benefits of bone broth.
Storing & Freezing
Let leftovers cool, then store them in an airtight container in the fridge for up to 3 days. The konjac noodles hold their texture well in the broth, unlike wheat pasta, which goes soft and soaks up all the liquid. Reheat gently on the stove over medium heat, or in the microwave, until piping hot.
Konjac noodles don't freeze well; they turn tough and spongy once thawed. If you want to freeze this soup, freeze the chicken, spinach and broth without the noodles for up to 3 months. Thaw it overnight in the fridge, reheat until hot, and stir in a freshly rinsed and dry-fried bag of noodles.
More Low Carb Soup Recipes
If you loved this konjac noodle soup, here are a few more you might enjoy. For even more ideas, check out all my low carb soups!
- Low Carb Greek Lemon Soup with Shirataki Rice
- Low Carb Ramen with Chicken and Palmini Noodles
- Keto Turkey Soup
- Chicken Kale Soup
📖 Recipe
Low Carb Konjac Noodle Soup with Chicken and Spinach
Ingredients
Equipment
Step-by-Step Instructions
- Prepare the noodles: drain the konjac noodles in a sieve and rinse them under cold running water for about a minute. Snip them a few times with kitchen scissors if you like shorter noodles. Tip them into a dry nonstick skillet over medium-high heat and dry-fry, stirring often, for 3 to 5 minutes, until they stop steaming and squeak against the pan. Set aside.
- Heat the olive oil in a large saucepan over medium-high heat. Add the chicken and cook, stirring occasionally, for 6 to 8 minutes, until browned in places and cooked through with no pink in the middle (165°F / 74°C).
- Pour in the chicken broth and soy sauce and bring to a simmer. Add the baby spinach and simmer for 2 to 3 minutes, stirring, until it has wilted. Taste and season with salt and pepper.
- Add the prepared noodles and simmer for 1 to 2 minutes to heat them through. Ladle into bowls and serve hot.
Nutrition
Notes
Tried this recipe?
Let us know how it was!Nutritional information is provided as a courtesy and is my best approximation. Net carbs are calculated as the total grams carbs minus the total grams of fiber.
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