lowcalorie lemon and kale chicken soup for new year clean eating

By Pam 2026-01-02

Frequently Asked Questions

Can I use rotisserie chicken?

Absolutely. Stir in 3 cups shredded rotisserie chicken during the last 5 minutes to prevent it from drying out. Skip the initial sear step and reduce salt since store-birds are already seasoned.

Is this soup keto-friendly?

As written, yes—each serving has ~7 g net carbs. To lower further, omit carrots and use ½ cup diced fennel instead; carbs drop to 3 g per bowl.

My kids hate kale—any sneaky substitutes?

Try baby spinach or riced cauliflower. They wilt quickly and disappear into the broth, so little eyes won’t spot “green stuff.”

How do I prevent rubbery chicken?

Don’t boil the meat. A gentle simmer (small bubbles breaking the surface) keeps proteins from seizing up. Remove the pot from heat the moment chicken hits 160 °F.

Can I double the recipe?

Yes! Use an 8-quart pot. Double everything except the lemon juice; add 1½ times the juice, taste, and add more if needed. Cooking time stays the same.

What if I don’t have fresh lemons?

Bottled lemon juice works in a pinch—use 2 Tbsp plus ½ tsp zest from a dried lemon peel. The flavor is flatter, but still tangy.

lowcalorie lemon and kale chicken soup for new year clean eating

Love this? Pin it for later! Low-Calorie Lemon & Kale Chicken Soup for New-Year Clean Eating Happy New Year, friends! If your December looked anything like mine—cookie swaps,…

Prep—

Cook—

Serves—

Ingredients

1 Tbsp olive oil
1 lb boneless skinless chicken breast
1 medium yellow onion, diced
2 carrots, diced
2 celery stalks, diced
3 cloves garlic, minced
¼ tsp red chili flakes (optional)
6 cups low-sodium chicken broth
1 lb kale, stems removed, leaves chopped
2 lemons (zest & juice)
½ cup chopped fresh parsley
Kosher salt & black pepper to taste

Instructions

Heat pot: Warm olive oil in Dutch oven over medium-high.
Season & sear chicken: Sprinkle chicken with ½ tsp salt and ¼ tsp pepper; cook 3 min per side until golden. Transfer to plate.
Sauté vegetables: Add onion, carrot, celery; cook 5 min. Stir in garlic and chili flakes 30 sec.
Deglaze: Add ¼ cup broth; scrape browned bits.
Simmer: Pour in remaining broth plus 1 cup water. Return chicken; simmer 10 min.
Shred: Remove chicken, shred, return to pot.
Add greens: Stir in kale; cook 2–3 min until wilted.
Finish: Off heat, add lemon zest and juice. Season, top with parsley, serve hot.