High-Protein Garlic Chicken Soup
Chicken and garlic in a simple broth — ready in 30 minutes
This high-protein garlic chicken soup simmers chicken with garlic, carrots, and herbs in broth, then shreds the chicken, like the mug. Each serving has 28 g of protein and 5 g net carbs.
Low carb, sugar-free, and no noodles.
Why you’ll love this soup
- 28g protein per serving
- 5g net carbs
- Chicken and garlic
- Ready in about 30 minutes
- Simple broth
- Herbs
Health notes
- Protein: Chicken breast.
- Low carb: No noodles or sugar. Carrots are measured.
- Sugar-free: No added sweetener.
- Keto-friendly: Each serving stays around 5g net carbs if the carrots are measured.
Key element — measure the carrots
Extra carrots raise the carbs. Use a measured amount so the 5g number holds, like the mug.
Ingredients
Soup (4 servings)
- 1 lb boneless skinless chicken breast
- 4 cups chicken broth
- 1 cup diced carrots
- 4 cloves garlic, minced
- 1 tsp garlic powder
- Fresh parsley, for garnish
- Salt and black pepper, to taste
Swaps
- Noodles or a sugar sauce: Not in the 5g number.
- Chicken thighs: Same amount. Fat rises a little.
- Extra carrots: Carbs rise. Measure them.
- No parsley: Flavor is milder.
Instructions
| 1 | Simmer. Place the chicken, broth, carrots, minced garlic, and garlic powder in a pot. Bring to a simmer. Cook 18–20 minutes until the chicken is cooked through. |
| 2 | Shred. Remove the chicken. Shred it with two forks. Return it to the pot. |
| 3 | Season. Stir in salt and pepper. Taste and adjust. |
| 4 | Serve. Ladle into mugs. Top with fresh parsley, like the photo. This batch makes 4 servings. |
Pro tips
- Measure the carrots. Extra raises the carbs.
- Noodles or a sugar sauce are not in these numbers.
- Shred the chicken while it is still warm. It pulls apart easily.
- Do not overcook the carrots. They should stay tender, not mushy.
- Macros are per serving, 4 from this pot.
Nutrition
| Nutrient | Per serving |
|---|---|
| Calories | 220 |
| Protein | 28g |
| Net carbohydrates | 5g |
| Total carbohydrates | 7g |
| Fiber | 2g |
| Total fat | 6g |
| Sodium | 720mg |
Estimates based on chicken breast, broth, and measured carrots, divided into 4 servings. Noodles and a sugar sauce are not included.
Variations
Chicken thighs
Same amount. Fat rises a little.
No carrots
Skip them. Carbs drop a little.
Herbs
Add thyme or bay leaf to the broth.
Spicy
A pinch of cayenne in the pot.
Storage
| Method | Time | Notes |
|---|---|---|
| Refrigerator | Up to 4 days | Cover once cool |
| Reheat | 2 min | Stovetop or microwave |
| Freezer | Up to 2 months | Cool fully. Thaw in the fridge |
FAQ
Test your knowledge
5 quick questions about this garlic chicken soup
1. Protein per serving?
2. Net carbs per serving?
3. What keeps the carbs at 5g?
4. About how long does this take?
5. What is not in the 5g number?
