Hey there, soup lovers!
Feeling a bit under the weather or just craving something warm? I’ve got you covered!
Today, I’m sharing my low sodium chicken soup recipe.
It’s comforting, packed with flavor, and gentle on the salt.
Perfect for those chilly days or when you need a little pick-me-up.
Grab your pot, and let’s get cooking!
Ingredient Substitutions
For a gluten-free option, replace low-sodium egg noodles with zucchini noodles or shirataki noodles. Zucchini noodles add extra vegetables, while shirataki noodles are low in calories and carbohydrates. Adjust cooking time as these alternatives cook faster than traditional pasta. Unsalted chicken broth can be substituted with homemade vegetable stock for a vegetarian version, maintaining the low-sodium profile while adding different flavors. Use the same amount of vegetable stock as chicken broth. Diced cooked chicken can be replaced with firm tofu or white beans for a plant-based protein source. Tofu should be pressed and cubed before adding, while beans can be added directly. These alternatives provide similar texture and protein content while accommodating vegetarian diets.
| Preparation Time | 10-15 minutes |
| Cooking Time | 40-50 minutes |
| Total Time | 50-65 minutes |
| Level of Difficulty | Easy |
Estimated Nutrition
Estimated nutrition for the whole recipe (without optional ingredients):
- Calories: 800-900
- Protein: 60-70 g
- Fat: 30-35 g
- Carbohydrates: 90-100 g
Ingredients
For the soup:
- 2 cups cooked diced chicken (shredded rotisserie chicken works great)
- 1/2 tsp dried thyme
- 1 sweet onion (chopped into 1/2-inch pieces)
- 1/2 tsp black pepper
- 4 garlic cloves (freshly minced for best flavor)
- juice of 2 lemons
- 2 celery stalks (sliced)
- 4 carrots (chopped into 1/2-inch coins)
- 8 cups unsalted chicken broth (I use Swanson’s Low Sodium broth)
- 1 cup baby spinach
- 1 cup frozen peas
- 2 tbsp olive oil
For the noodles:
- 12 oz low-sodium egg noodles
Step 1: Cook the Egg Noodles
Start by bringing a large pot of water to a boil.
Once boiling, cook the egg noodles according to the package instructions.
After they are cooked, drain them thoroughly and set them aside for later use.
Step 2: Sauté the Vegetables
In a large soup pot, heat some olive oil over low heat.
Add the minced garlic and chopped onion, sautéing for 6 to 7 minutes until they become translucent.
Then, add the chopped carrots and celery, and continue to cook for an additional 5 minutes to soften the vegetables.
Step 3: Simmer the Soup
Pour in the low or no sodium vegetable stock into the sautéed vegetables.
Add the cooked chicken pieces, thyme, pepper, and salt.
Increase the heat and bring the soup to a boil.
Let it cook for about 30 minutes, allowing the flavors to meld together and the vegetables to become tender.
Step 4: Add the Final Ingredients
Once the vegetables are tender, remove the soup from the heat.
Stir in the peas, lemon juice, fresh spinach, and additional black pepper.
Taste the soup and adjust the seasonings according to your preference, adding more lemon juice or black pepper if desired.
Step 5: Serve the Soup
To serve, place 1/2 cup of the cooked egg noodles into a bowl.
Ladle the hot soup over the noodles, making sure each bowl gets a good mix of broth, vegetables, and chicken.
Step 6: Store Properly for Later
If you plan to refrigerate the soup, ensure that the broth is cooled before adding the cooked noodles; this will prevent the pasta from overcooking.
Only add noodles to the hot soup if you intend to eat immediately.
Otherwise, keep noodles and soup separate until serving.
