Keto Roasted Garlic Chicken Soup Recipe

Introduction

Keto roasted garlic chicken soup is a comforting and nutritious dish perfect for those following a low-carb lifestyle. This hearty soup is rich in flavor thanks to the roasted garlic, which adds a delicious depth to the tender chicken and fresh vegetables. Packed with healthy fats and protein, this soup will keep you satisfied and warm on chilly days.

Ingredients

For the Soup:

  • 1 whole chicken (about 3-4 lbs), cut into pieces
  • 10-12 cloves of garlic, unpeeled
  • 1 medium onion, chopped
  • 2 cups carrots, sliced (or use a low-carb alternative like zucchini or cauliflower)
  • 2 cups celery, chopped
  • 4 cups chicken broth (low-sodium)
  • 1 cup heavy cream
  • 2 tablespoons olive oil
  • 1 teaspoon dried thyme
  • 1 teaspoon dried oregano
  • Salt and pepper to taste
  • Fresh parsley, chopped (for garnish)

Optional Add-ins:

  • 1 cup mushrooms, sliced
  • 2 cups spinach or kale, chopped

Instructions

Step 1: Roast the Garlic

  1. Preheat the Oven: Preheat your oven to 400°F (200°C).
  2. Prepare Garlic: Place the unpeeled garlic cloves on a baking sheet. Drizzle with a little olive oil and roast for about 20-25 minutes, or until soft and golden brown. Once cooled, squeeze the garlic out of the skins and set aside.

Step 2: Cook the Chicken

  1. Sear Chicken: In a large pot or Dutch oven, heat the remaining olive oil over medium heat. Add the chicken pieces, skin side down, and sear until golden brown (about 5-7 minutes). Flip and brown the other side.
  2. Add Onion and Vegetables: Once the chicken is browned, add the chopped onion, carrots (or low-carb substitute), and celery. Sauté for 5-6 minutes until the vegetables start to soften.

Step 3: Simmer the Soup

  1. Add Broth and Seasonings: Pour in the chicken broth and add the roasted garlic, thyme, oregano, salt, and pepper. Bring to a simmer.
  2. Cook the Chicken: Reduce heat to low, cover, and let simmer for 30-40 minutes, or until the chicken is cooked through and tender.
  3. Remove Chicken: Carefully remove the chicken pieces from the pot and let them cool slightly. Once cool, shred the meat, discarding the skin and bones.

Step 4: Finish the Soup

  1. Blend the Soup (Optional): If you prefer a creamier soup, use an immersion blender to puree a portion of the soup. Alternatively, you can blend a portion of the soup in a blender and return it to the pot.
  2. Add Cream and Chicken: Stir in the heavy cream and the shredded chicken. If using, add mushrooms and leafy greens at this stage. Simmer for an additional 5-10 minutes until heated through and the greens are wilted.
  3. Adjust Seasoning: Taste and adjust seasoning if necessary.

Step 5: Serve

  1. Garnish: Ladle the soup into bowls and garnish with fresh parsley. Serve hot.

Nutritional Information (per serving, approximately)

  • Calories: 350
  • Total Fat: 25g
  • Saturated Fat: 12g
  • Sodium: 600mg
  • Total Carbohydrates: 8g
  • Dietary Fiber: 2g
  • Sugars: 2g
  • Protein: 30g

SmartPoints

  • Weight Watchers SmartPoints: Approximately 5 points per serving.

Tips for Success

  • Chicken Options: You can use boneless, skinless chicken thighs or breasts if preferred, but the whole chicken provides more flavor and a variety of textures.
  • Storage: This soup keeps well in the refrigerator for up to 3 days. It also freezes beautifully; just store in an airtight container for up to 3 months.
  • Customizable: Feel free to add your favorite low-carb vegetables or adjust the herbs and spices to suit your taste.

Conclusion

Keto roasted garlic chicken soup is a nourishing and flavorful dish that’s easy to make and satisfying to eat. The combination of roasted garlic, tender chicken, and creamy broth creates a delightful soup that’s perfect for a cozy meal. Whether you’re following a ketogenic diet or just looking for a comforting soup recipe, this dish will quickly become a favorite in your kitchen. Enjoy!