30 Minute Keto Chicken and Rice Soup
User Reviews
5
30 Minute Keto Chicken and Rice Soup
Description
The soup combines shredded chicken breasts with riced cauliflower, chopped onion, celery, carrots, and spinach, cooked in seasoned chicken broth with garlic and Italian seasoning. Cooking begins by sautéing aromatics in tallow or oil to soften, then adding chicken and broth to simmer briefly. Cauliflower rice replaces standard rice to keep the dish keto-friendly, cooking along with carrots to maintain some texture. Fresh spinach is added last and just wilted into the broth.
The flavor is mild and herbaceous, with familiar Italian seasoning notes complementing the gentle sweetness of carrots and the hearty chicken. The broth is light yet savory, enriched by natural juices from chicken and vegetables.
Ideal for a quick, low-carb meal, this soup works well as a comforting lunch or light dinner. Using pre-cooked chicken reduces overall cooking time, making it convenient for fast preparation. It can be seasoned to taste and complemented with salt and pepper before serving.
Notes emphasize the need for pre-cooked chicken due to the short cooking time, with suggestions for bone broth powder as a broth substitute. Storage instructions include refrigerated preservation for up to four days and freezing with overnight thawing. There is also an option to prepare the soup in a slow cooker by combining ingredients and simmering for several hours.
Ingredients
- 2 ½ cups chicken breast shredded
- 2 cups cauliflower cooked, riced
- 2 tablespoons tallow or oil
- ½ onion chopped
- ⅓ cups carrot matchstick cut
- ½ cups celery chopped
- 2 teaspoons garlic minced
- 1 teaspoons Italian seasoning
- 3 cups chicken broth
- 3 cups spinach raw
- 1 bay leaf
- salt to taste
- black pepper to taste
Instructions
- Melt the butter in a pot over medium heat.
- Stir in the onions and celery, and saute until beginning to soften.
- Add in the garlic and Italian seasoning, and saute for another minute.
- Pour in the chicken and broth. Cover and simmer for 10 minutes.
- Stir in the cauliflower rice and carrots. Simmer until the carrots are a crisp and tender.
- Add in the spinach, and stir until wilted.
- Season with salt and pepper to taste before serving.
Notes
- Use pre-cooked shredded chicken for this quick soup; shredded breasts are preferred, but thighs add more flavor.
- If homemade chicken broth isn't available, bone broth powder mixed with water is a suitable substitute; adjust salt as needed.
- Store leftovers in an airtight container in the refrigerator for up to four days; reheat gently on the stove.
- The soup can be frozen in a suitable container and thawed overnight before reheating.
- For slow cooker preparation, add all ingredients and cook on low for approximately three hours.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 144 kcal
% Daily Value*
| Calories | 144kcal | 7% |
| Protein | 27g | 54% |
| Fat | 3g | 5% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 1g | 5% |
| Cholesterol | 74mg | 25% |
| Sodium | 65mg | 3% |
| Potassium | 224mg | 5% |
| Vitamin A | 18IU | 0% |
| Calcium | 13mg | 1% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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