Description

This 45 Calorie Creamy Healthy Soup is a deliciously light and nourishing chicken and vegetable soup that combines a velvety zucchini-based broth with wholesome add-ins like chicken, peas, and fresh vegetables. Crafted to be both satisfying and low in calories, this soup is perfect for a nourishing meal that won’t weigh you down, boasting creamy texture without heavy cream, and bursting with wholesome flavors and nutrients.

Ingredients

Scale

Healthy Creamy Soup Broth:

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
1/4 tsp black pepper
1 cup (250 ml) 0% fat milk (or milk of choice)

Soup Add-Ins:

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

Garnish:

Fresh thyme leaves (highly recommended, or substitute chives)

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Instructions

Prepare the Healthy Creamy Broth: Place all broth ingredients except the milk—zucchinis, 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.
Simmer the Broth: Reduce the heat to medium and let the mixture simmer gently for 15 minutes until the zucchinis are very soft and tender.
Blend the Broth: Remove the pot from the heat. Add the 0% fat milk, then use a handheld blender to blitz the soup until very smooth and creamy. Season with salt to taste. This creates a creamy, low-calorie broth base.
Sauté Vegetables for Soup Add-Ins: In a separate pot or large saucepan, melt the butter or heat olive oil over medium heat. Add minced garlic, finely chopped onion, diced carrot, and celery. Cook for 3 minutes until fragrant and the onion turns translucent.
Add Capsicum: Stir in the finely chopped red bell pepper and cook for an additional 2 minutes, allowing the vegetables to become sweet and tender.
Add Broth and Chicken: Pour the creamy broth into the pot with the sautéed vegetables. Add the diced cooked chicken breast and frozen peas. Bring back to a gentle simmer for 2 to 3 minutes, until peas are cooked through but still vibrant.
Final Seasoning: Taste your soup and adjust seasonings with additional salt and pepper as needed.
Serve and Garnish: Ladle the soup into bowls, sprinkle each with fresh thyme leaves or chives, and enjoy a creamy, flavorful soup that is remarkably low in calories!

Notes

Storage: The broth keeps well for 4 to 5 days in the fridge. It may appear separated upon storage, but stirring vigorously after reheating will restore the creamy texture. It also freezes well for later use.
Nutrition Tips: The full Cream of Chicken Soup serving size is about 2 1/2 cups, enough for a filling meal. For fewer calories, skip the chicken and peas (higher carb vegetables) and substitute with extra celery and carrot.
Broth Serving Info: The broth alone serves about 1.5 cups per serving and is lighter in calories.

Nutrition

Serving Size: 2.5 cups (about 600 ml)
Calories: 180
Sugar: 6g
Sodium: 450mg
Fat: 3.5g
Saturated Fat: 1.5g
Unsaturated Fat: 2g
Trans Fat: 0g
Carbohydrates: 18g
Fiber: 4g
Protein: 20g
Cholesterol: 40mg