Best Low Carb Gluten Free Keto Chicken Zoodle Soup

There’s nothing more comforting on a cold winter’s day than a bowl of warm chicken noodle soup. Especially when it nourishes the body instead of spiking blood sugar levels. This low-carb gluten-free keto chicken zoodle soup is the ultimate guilt-free comfort food. It’s cozy, flavorful, loaded with fresh ingredients, and ready in less than 30 minutes.

Keto Chicken Zoodle Soup (Low Carb & Gluten Free)

This recipe uses spiralized zucchini “zoodles” in place of traditional noodles, resulting in a delicious keto chicken soup that fits perfectly into a ketogenic lifestyle or low-carb eating method.

Now that my kids are older, I no longer need to sneak in vegetables into every meal, but I still love serving food that makes us all feel warm, nourished, and cared for.

This soup is one of my favorite ways to gather everyone around the table when the temperatures drop, someone in the house needs a little more comfort, or when I want an easy no-fuss, gluten-free dinner on a weeknight.

It tastes like home, freezes beautifully, makes incredible leftovers, and will keep you on track, especially during the fall and winter months.

zoodle soup recipe

If you haven’t tried zoodle soup yet, get excited! It’s incredibly satisfying and perfect for keto diet recipes. Zoodles give you the nostalgic feel of chicken “noodle” soup without the carbs, flour, or heaviness of traditional pasta.

This recipe naturally follows.

✔ Low carb

✔ Keto friendly

✔ Gluten free

✔ Grain-free

✔ High protein

✔ Dairy-free (optional)

With just a few simple, fresh ingredients like chicken, broth, carrots, onions, garlic, fresh herbs, and zucchini, you can create a big, wholesome soup that will soothe your body and soul.

This soup is also great for meal prep and easily freezes in airtight containers or freezer bags, making it the perfect frozen meal for future sick days or busy nights.

When I made Lemon Poached Chicken and Soup, I knew I wanted to make chicken soup for the blog, but since I don’t eat pasta, I thought zucchini noodles would be delicious, and I was right. They retain their texture and to me are just as delicious as pasta, only knowing it’s low carb.

What is Zoodles? (Zucchini Noodles 101)

Zoodles are zucchini spirally sliced ​​into long pasta-like lines. They are:

It has a mild taste, making it a perfect substitute for noodles.

naturally low in carbohydrates

Gluten and grain free

Lower in calories than pasta

quick cooking

To create zoodles you can use:

Added at the end, it blends beautifully into the soup and gives you that classic “noodle” texture in just a few minutes.

Why choose zoodles over traditional noodles?

Traditional chicken noodle soup is made with wheat noodles, which are high in carbohydrates and gluten and can spike blood sugar levels.

Zoodles, on the other hand, offer a nostalgic version of chicken noodle soup while keeping the net carbs low.

This keto chicken noodle recipe contains only about 4g of net carbs per serving, making it the perfect option for those following a keto diet, low-carb lifestyle, or gluten-free comfort food approach.

All remaining nutritional information can be found in the printable recipe card at the bottom of this page.

Will zucchini noodles be soggy?

Not if you add it at the end and cook for 3-5 minutes.

Can you freeze keto chicken noodle soup with zoodles?

It is best to freeze it without the zucchini noodles and add fresh zucchini when reheating.

Can I use leftover chicken or rotisserie chicken?

Yes, this is the best shortcut.

Can we make this dairy free?

absolutely. Omit the parmesan garnish.

Not a fan of zucchini or want to switch it up? Try one of the low-carb noodle options below.

All of these work in this keto soup recipe, so choose your favorite keto noodle option to stay on track.

Instant pot variations

Sauté oil, onions, garlic, and carrots in sauté mode. Add broth, kale, rosemary, salt, and pepper. Seal and cook on manual/high for 5 minutes. quick release. Add zoodles and chicken, stir and let stand 5 minutes before serving.

Slow cooker variations

Add all ingredients except zucchini noodles to slow cooker. Cook on low for 5-6 hours or on high for 2-3 hours. Add zoodles during the last 10 to 15 minutes of cooking time.

replacement

Parmesan cheese for a pleasantly salty finish (optional)

spinach instead of kale

Chicken thighs or rotisserie chicken instead of chicken breast

Add nutrition by using bone broth instead of soup

Add bay leaves, thyme and parsley for a more classic flavor.

Meal Prep, Leftovers, and Freezer Tips

Freezer bags are perfect for stacking flat in tight freezer spaces.

Refrigerate: Store in an airtight container for up to 4 days.

Freezing: For best texture, freeze soup + chicken + vegetables without zoodles (up to 3 months).

Reheating: After reheating the raw zoodles, add them to prevent them from becoming soggy.

Optional lemon twist

If you like a bright, fresh pop of flavor, add 2 tablespoons of fresh lemon juice at the end. My husband prefers less lemon, so I add lemon as an option, but it adds a nice, refreshing flavor to the soup.