This is a low-carb chicken soup built from shredded cooked chicken, cauliflower florets and chopped spinach in low-sodium chicken broth, finished with a half cup of heavy cream and a tablespoon of lemon juice. The name comes from the keto flu, the flu-like symptoms some people report when they switch to a low-carb diet. The soup has about 5 grams of carbohydrates per serving. It makes 4 servings in 30 minutes: 10 minutes of prep and 20 of cooking.
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It is a one-pot soup. The onion and garlic go in first, then the broth, chicken and cauliflower, and the spinach, cream and lemon juice at the end.
What Goes in the Pot
The amounts are in the recipe card at the bottom. Here is what each part contributes.
- Olive oil, onion (1 medium) and garlic (3 cloves): the sautéed base.
- Chicken broth (2 cups, low-sodium): a light base. Homemade or good-quality low-sodium broth gives the best flavor.
- Cooked chicken (2 cups, shredded): makes the soup hearty. Shredded rotisserie chicken saves time.
- Cauliflower florets (1 cup): they soften as the soup simmers and add texture.
- Spinach (1 cup, chopped): stirred in near the end so it wilts and keeps its green color.
- Thyme and oregano (1 teaspoon each): thyme is warm and earthy, oregano adds a Mediterranean note.
- Heavy cream (1/2 cup) and lemon juice (1 tablespoon): the cream makes the soup rich, and the lemon brightens it.
- Salt (1 teaspoon), black pepper (1/2 teaspoon) and fresh parsley: seasoning to taste, and a garnish.
Cooking It
Heat the olive oil in a large pot over medium heat. Add the diced onion and sauté for about 5 minutes until translucent, then stir in the garlic for 1 more minute. Pour in the broth and bring it to a simmer. Add the chicken, cauliflower, thyme, oregano, salt and pepper, and simmer for 10 to 15 minutes, until the cauliflower is tender.
Stir in the spinach and cook for 2 to 3 minutes until wilted. Turn the heat to low and stir in the cream and lemon juice. Heat it through without boiling. Serve hot with fresh parsley on top.
Adjusting the Soup
- Thicker texture: blend a portion of the soup and stir it back in. This makes a creamy base and leaves some chunks.
- Lighter soup: use less heavy cream, or use coconut cream or coconut milk for a dairy-free version.
- Heat: a teaspoon of red pepper flakes, a pinch of cayenne or a dash of hot sauce.
- Spices: turmeric or ginger can go in if you want a different flavor.
- Storage: the soup keeps in the refrigerator for up to three days and also freezes well.
Swaps and Add-Ins
- Vegetables: zucchini, kale or bell peppers can replace the cauliflower and spinach.
- Fresh herbs: basil, cilantro or dill, added at the end.
- Bacon or sausage: cooked and stirred in for a smoky flavor.
- Asian-style: a splash of soy sauce or tamari, sliced green onions and sesame oil.
- Cheese: shredded cheddar or mozzarella stirred in just before serving.
What to Serve With It
Garlic butter zucchini noodles, cheesy cauliflower mash or roasted Brussels sprouts tossed in olive oil, salt and pepper all work as sides. An avocado salad with cherry tomatoes and lime adds a fresh contrast, and a platter of olives and cheese is an easy snack to go with it. For drinks, herbal tea such as chamomile or peppermint, or sparkling water with lemon, goes well.
Nutrition per Serving
Each serving has approximately 320 calories, 20 grams of fat (10 grams saturated), 5 grams of carbohydrates, 1 gram of fiber, 2 grams of sugar and 28 grams of protein.
FAQ
What is the keto flu?
The flu-like symptoms some people experience when they switch to a low-carb diet.
Can I use rotisserie chicken?
Yes. Shredded rotisserie chicken saves time and works well in the soup.
Can I make it dairy-free?
Replace the heavy cream with coconut milk. It keeps the soup creamy and low-carb.
Can I add other low-carb vegetables?
Yes. Zucchini, kale or bell peppers all work.
How long does it keep?
Up to three days in the refrigerator. It also freezes well, which makes it easy to prepare ahead.
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Written and edited by The Foodie Yummy Kitchen Team
The Foodie Yummy Kitchen Team writes and edits the recipes on Foodie Yummy: classic American potluck salads, holiday sides and easy comfort food, with a few low-carb options. Every recipe lists exact quantities, numbered steps and a printable recipe card, plus notes on swaps, storage and make-ahead timing. Spot a problem with a recipe? Tell us through the contact page and we will correct it. About us
Chicken Keto Flu Soup: Warm Yourself with This Healing Recipe
Ingredients
Instructions
In a large pot, heat the olive oil over medium heat. Add the diced onion and sauté until translucent, about 5 minutes.
Stir in the minced garlic and cook for an additional 1 minute until fragrant.
Pour in the chicken broth and bring to a simmer.
Add the shredded chicken, cauliflower florets, thyme, oregano, salt, and black pepper. Simmer for 10-15 minutes, or until the cauliflower is tender.
Stir in the chopped spinach and cook for another 2-3 minutes until wilted.
Reduce the heat to low and stir in the heavy cream and lemon juice. Heat through but do not boil.
Serve hot, garnished with fresh parsley.
Notes
For added flavor, consider adding a teaspoon of red pepper flakes for a spicy kick.
Substitute the chicken with shredded rotisserie chicken for a quicker preparation.
Nutrition
| Serving Size | 1 bowl |
|---|---|
| Calories | 320 calories |
| Sugar Content | 2g |
| Sodium Content | varies |
| Fat Content | 20g |
| Saturated Fat Content | 10g |
| Unsaturated Fat Content | varies |
| Trans Fat Content | 0g |
| Carbohydrate Content | 5g |
| Fiber Content | 1g |
| Protein Content | 28g |
| Cholesterol Content | varies |