Healthy Creamy Chicken and Zucchini Soup Recipe

Introduction

This 45-calorie creamy healthy soup is a flavorful and nourishing option for anyone looking for a light yet satisfying meal. Packed with fresh vegetables and lean chicken, it offers comforting creaminess without the extra calories. Perfect for lunch or dinner, it’s easy to prepare and full of wholesome ingredients.

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 (or 1 tsp of either garlic or 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 chives, for garnish

Instructions

1. Step 1: Prepare the healthy creamy broth by placing all broth ingredients except the milk—zucchinis, chopped onion, whole garlic cloves, chicken broth, water, garlic powder, onion powder, and black pepper—into a pot. Cover with a lid and bring to an energetic simmer over medium-high heat.
2. Step 2: Lower the heat to medium and simmer for 15 minutes or until the zucchinis are very soft.
3. Step 3: Remove the pot from heat, add the milk, and use a handheld blender to blitz the mixture until smooth. Add salt to taste and set the creamy broth aside.
4. Step 4: In another pot or large 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, then add the chopped red capsicum and cook for another 2 minutes until the onion becomes translucent and sweet.
5. Step 5: Pour in the prepared creamy broth, then add the diced cooked chicken and frozen peas. Bring the soup to a gentle simmer and cook for 2 to 3 minutes until the peas are tender.
6. Step 6: Taste and adjust salt and pepper as needed. Ladle the soup into bowls and sprinkle with fresh thyme leaves. Serve hot and enjoy a creamy, delicious low-calorie soup!

Tips & Variations

• Use vegetable broth to make this soup vegetarian, and substitute the chicken with cooked beans or tofu for protein.
• For an even creamier texture, add a small amount of low-fat cream or Greek yogurt when blending.
• If fresh thyme is unavailable, chives or parsley make excellent garnish alternatives.
• Feel free to swap red capsicum with green or yellow bell peppers for a different flavor twist.

Storage

Store leftover soup in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove over low heat or in the microwave, stirring occasionally to maintain creaminess. Avoid boiling the soup after adding milk to prevent curdling.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I make this soup vegan?

Yes, to make it vegan, use vegetable broth instead of chicken broth, replace the butter with olive oil, use plant-based milk, and omit or substitute the chicken with tofu or legumes.

Is it possible to freeze this soup?

This soup can be frozen, but because it contains milk, texture may slightly change after thawing. Freeze in airtight containers for up to 2 months and thaw overnight in the refrigerator before reheating gently.

Healthy Creamy Chicken and Zucchini Soup Recipe

Print Recipe

★★★★★

4.9 from 150 reviews

This healthy and creamy low-calorie soup is packed with fresh vegetables and tender chicken, delivering rich flavors while keeping calories to a minimum. Featuring zucchini, carrots, celery, and a hint of fresh thyme, this soup combines a velvety broth with wholesome ingredients for a comforting meal that’s perfect for any day.

• Author: Kai
• Prep Time: 15 minutes
• Cook Time: 25 minutes
• Total Time: 40 minutes
• Yield: 4 servings 1x
• Category: Soup
• Method: Stovetop
• Cuisine: American
• Diet: Low Fat

Ingredients

Scale 1x2x3x

Broth Ingredients

• 700g (1.2 lb) zucchinis (4 large), peeled and cut into 1.5cm (3/5″) slices
• 1/2 large onion (brown, white, or yellow), roughly chopped
• 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 chives, for garnish

Instructions

1. Prepare the Healthy Creamy Broth: Place all broth ingredients except the milk into a pot, cover with a lid and bring to an energetic simmer over medium-high heat.
2. Simmer the Broth: Lower the heat to medium and simmer for 15 minutes or until the zucchinis are very soft.
3. Blend the Broth: Remove from heat, add the milk, then use a handheld blender to blitz the mixture until smooth. Add salt to taste and set aside the creamy broth.
4. Cook the Soup Base: In a pot or large saucepan, melt the butter or heat olive oil over medium heat. Add minced garlic, finely chopped onion, diced carrot, and chopped celery. Cook for 3 minutes, stirring occasionally.
5. Add the Capsicum: Stir in the finely chopped red capsicum and cook for an additional 2 minutes until the onion is translucent and sweet.
6. Combine Ingredients: Pour the prepared creamy broth into the pot with the cooked vegetables. Add the diced cooked chicken and frozen peas.
7. Simmer Soup: Bring the soup to a gentle simmer over medium heat for 2 to 3 minutes or until the peas are cooked through.
8. Season and Serve: Taste the soup and adjust salt and black pepper as needed. Ladle into bowls, sprinkle with fresh thyme leaves or chives, and enjoy your delicious, low-calorie creamy soup.

Notes

• Use chicken or vegetable broth depending on your preference or dietary needs.
• Milk choice can be adjusted based on dietary requirements; low-fat or plant-based milk alternatives work well.
• For a vegan version, substitute chicken with plant-based protein and use vegetable broth, omit butter or replace with olive oil.
• Fresh thyme adds a bright herbal note; chives are a good alternative.
• If you prefer a thinner consistency, add a bit more water or broth when blending.
• Can be stored refrigerated for up to 3 days and reheated gently on the stovetop or microwave.

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