Low Calorie Chicken Vegetable Soup

This low calorie chicken vegetable soup delivers real comfort without the guilt, a bowl that fills you up on 214 calories and keeps you satisfied for hours. Most homemade soups either skimp on flavor to cut calories or load up on cream and oil, leaving you stuck between taste and health. This one does neither. You walk away with a warm, nourishing bowl that tastes like it took all day, even though it’s ready in under an hour.

What Makes This Recipe Special

• Lean protein, real fullness: Seared chicken thighs or breast stay tender through simmering, and 14 grams of protein per serving keeps hunger at bay without heavy cream.
• Layered, savory depth: Hot sauce, Worcestershire, and a fond-based broth build complexity that reads as rich, not light.
• Hands-on time under 15 minutes: Prep is just dicing vegetables; the pot does the work while you step away.
• No special equipment needed: One pot, a cutting board, and a knife are all you need to start.

What You Will Need

This soup comes together with pantry staples and fresh vegetables you likely already have on hand.

• Chicken: 1¼ lbs (570 g) boneless, skinless thighs or breast, thighs stay moister during the simmer, but breast works if that’s what you have. Pat it dry before searing so it browns instead of steams.
• Olive oil: 1, 2 tablespoons (15, 30 ml) for searing the chicken. Just enough to build a golden crust that flavors the whole pot.
• Butter: 2 tablespoons (30 g) to soften the aromatics and help dissolve the fond stuck to the bottom of the pot, that brown layer is pure flavor.
• Yellow onion: 1 small, diced. The base of every good soup; it sweetens as it cooks and disappears into the broth.
• Carrots: ¾ cup (90 g) diced. They add natural sweetness and stay tender enough to eat but firm enough to notice.
• Celery: 2 ribs (about 100 g) diced. Often overlooked, but it’s the quiet backbone of classic broth flavor.
• Garlic: 3 cloves, minced. Adds warmth without overpowering; mince it fine so it distributes evenly.
• Hot sauce: 1 teaspoon. A small amount wakes up the broth without making it spicy, use whatever you have on hand.
• Worcestershire sauce: 1 teaspoon. Umami in a bottle; it deepens the savory notes without adding calories.
• Chicken broth: 7 cups (1.7 liters). Use low-sodium if you can; it gives you control over salt and keeps the sodium count reasonable.
• Frozen mixed vegetables: 1½ cups (190 g) corn and green beans. Frozen is fine, no thawing needed, and they add color and texture in the final minutes.
• Dried herbs: 1 teaspoon parsley, ½ teaspoon each basil and oregano, plus ½ teaspoon mustard powder and ¼ teaspoon pepper. These are the seasoning backbone; don’t skip them.
• Salt: To taste. Hold back at first; the broth and Worcestershire already carry salt.

How to Make Low Calorie Chicken Vegetable Soup Step by Step

This soup moves through three clear stages: searing the chicken, building the broth base, and simmering everything together until the flavors marry.

Sear the Chicken

The goal here is a golden crust that adds depth to the finished soup.

1. Pat the chicken dry with paper towels, moisture is the enemy of browning.
2. Season both sides generously with salt and pepper.
3. Heat 1, 2 tablespoons olive oil in a 4.5-quart soup pot over medium-high heat until the oil shimmers.
4. Add the chicken and sear for about 3 minutes on each side, until a golden crust forms on the outside. The center doesn’t need to be cooked through; the broth will finish it.
5. Transfer the chicken to a clean plate and let it rest for 10 minutes, then dice or shred it into bite-sized pieces.

Build the Broth Base

This is where the soup gets its savory backbone.

1. Melt the butter in the same pot over medium heat, scraping the bottom and sides with a silicone spatula to work the browned bits (fond) into the fat. This takes about 1 minute and adds tremendous flavor.
2. Add the diced onion, carrots, and celery and cook, stirring occasionally, for 5 minutes until softened and fragrant.
3. Stir in the minced garlic, hot sauce, Worcestershire sauce, parsley, basil, oregano, mustard powder, and pepper. Cook for 30 seconds, just until fragrant.
4. Pour in the chicken broth and bring to a boil over medium-high heat, stirring once or twice.
5. Reduce the heat to medium-low and return the chicken to the pot along with any juices that collected on the plate.
6. Simmer uncovered for 15 minutes, allowing the flavors to meld and the chicken to finish cooking through.

Finish and Serve

The final step brings everything together.

1. Add the frozen mixed vegetables and stir to combine.
2. Cover the pot partially and simmer for 10, 15 minutes more, until the vegetables are tender and heated through.
3. Taste and adjust salt and pepper as needed.
4. Ladle into bowls and serve warm.

Tips, Variations, and Swaps

A few smart adjustments make this soup work for your kitchen and your preferences.

• Swap the protein: Use organic boneless skinless chicken thighs for the most forgiving option, or boneless skinless chicken breast if you prefer leaner meat. Thighs stay moister; breast cooks faster but can dry out if simmered too long, so check it at 12 minutes instead of 15.
• Add more vegetables: Swap the frozen mixed vegetables for fresh diced zucchini, green beans, or spinach added in the last 5 minutes. Fresh vegetables cook faster than frozen, so adjust timing accordingly.
• Make it spicier: Increase the hot sauce to 1½ teaspoons or add a pinch of cayenne pepper if you like heat. Start small; you can always add more.
• Lighten the broth further: Replace half the chicken broth with vegetable broth or water to reduce sodium and calories even more, though the soup will taste less savory.

Serving, Storage, and Meal Prep

This soup is built for busy weeks and improves as it sits.

• Serve it fresh: Ladle into bowls and eat right away, or let it cool slightly and store in the refrigerator for up to 4 days in an airtight container. Reheat gently over medium heat, stirring occasionally, until warmed through.
• Freeze for later: This soup freezes beautifully for up to 3 months. Cool it completely, then transfer to freezer bags or containers, leaving a little headspace. Thaw overnight in the refrigerator and reheat on the stovetop.
• Meal prep strategy: Make a double batch on Sunday and portion into containers for grab-and-go lunches all week. Pair with a side salad or whole grain bread for a complete meal.

FAQs

Can I use rotisserie chicken instead of raw chicken?

Yes. Skip the searing step and add 2 cups shredded rotisserie chicken directly to the broth after it comes to a boil. Reduce the simmering time to 10 minutes total since the chicken is already cooked.

How do I make this ahead?

Prepare the soup through the simmering stage, cool it completely, and refrigerate for up to 4 days. Add the frozen vegetables and simmer for 10, 15 minutes when you’re ready to eat. You can also freeze the entire finished soup for up to 3 months.

Is this soup really only 214 calories per serving?

Yes, based on 9 cups total. The nutrition comes from lean protein, vegetables, and minimal fat. Using low-sodium broth and measuring portions carefully keeps the count accurate.

What if my soup tastes bland?

Taste it before serving and adjust salt, pepper, or Worcestershire sauce to your preference. The broth should taste slightly salty on its own; the vegetables and chicken will round it out. If it still feels flat, a squeeze of fresh lemon juice or a dash more hot sauce can brighten it.

Low Calorie Chicken Vegetable Soup

This hearty chicken vegetable soup delivers deep, savory flavor and tender chicken in every spoonful, all for just 214 calories per serving. You get a warm, nourishing bowl that tastes like it simmered all day, yet it’s ready in under an hour with only 15 minutes of hands-on work.

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 35 minutes mins

Total Time 50 minutes mins

Servings: 6 servings

Course: Soup

Cuisine: American

Calories: 214

Ingredients Method Notes

Ingredients

  

• 1¼ lbs 570 g boneless, skinless chicken thighs or breast, patted dry
• 1-2 tablespoons 15-30 ml olive oil
• 2 tablespoons 30 g butter
• 1 small yellow onion diced
• ¾ cup 90 g diced carrots
• 2 ribs about 100 g diced celery
• 3 cloves garlic minced
• 1 teaspoon hot sauce
• 1 teaspoon Worcestershire sauce
• 7 cups 1.7 liters low-sodium chicken broth
• 1½ cups 190 g frozen mixed vegetables (corn and green beans)
• 1 teaspoon dried parsley
• ½ teaspoon dried basil
• ½ teaspoon dried oregano
• ½ teaspoon mustard powder
• ¼ teaspoon black pepper
• Salt to taste

Method

 

1. Pat chicken dry; season both sides with salt and pepper.
2. Heat olive oil in a 4.5-quart pot over medium-high heat until shimmering.
3. Sear chicken 3 minutes per side until golden; transfer to a plate and rest 10 minutes, then dice or shred.
4. Melt butter in the same pot over medium heat, scraping up browned bits, about 1 minute.
5. Add onion, carrots, and celery; cook 5 minutes until softened.
6. Stir in garlic, hot sauce, Worcestershire, parsley, basil, oregano, mustard powder, and pepper; cook 30 seconds.
7. Pour in chicken broth and bring to a boil over medium-high heat.
8. Reduce heat to medium-low; return chicken and any juices to the pot. Simmer uncovered 15 minutes.
9. Add frozen mixed vegetables; partially cover and simmer 10-15 minutes until tender.
10. Taste and adjust salt and pepper. Ladle into bowls and serve warm.

Notes

• Swap chicken thighs for breast; check doneness at 12 minutes to avoid drying out.
• Add fresh zucchini, green beans, or spinach in the last 5 minutes for extra veggies.
• Increase hot sauce to 1½ teaspoons or add cayenne for more heat.
• Store in the fridge up to 4 days or freeze up to 3 months.

Final Thoughts

This low calorie chicken vegetable soup proves that eating light doesn’t mean eating boring. It’s the kind of bowl you make on a Tuesday night and find yourself craving by Thursday. Serve it to yourself on a busy weeknight, or ladle it into bowls for friends who need comfort without the heaviness. That’s the real win here.