There is nothing more comforting on a cold winter day than a warm bowl of chicken “noodle” soup — especially when it nourishes your body instead of spiking your blood sugar. This Low Carb Gluten Free Keto Chicken Zoodle Soup is the ultimate guilt-free comfort food: cozy, flavorful, full of fresh ingredients, and ready in under 30 minutes.
Keto Chicken Zoodle Soup (Low Carb & Gluten Free)
Instead of traditional noodles, this recipe uses spiralized zucchini “zoodles,” making it a delicious keto chicken soup that fits perfectly into a ketogenic lifestyle or low-carb way of eating.
Now that my kids are older, I don’t have to sneak vegetables into every meal anymore — but I still love serving dishes that make all of us feel warm, nourished, and cared for.
When the temperatures drop, when someone in the house needs a little extra comfort, or when I just want an easy weeknight dinner with zero fuss and zero gluten, this soup is one of my favorite ways to gather everyone around the table.
It tastes like home, freezes beautifully, makes incredible leftovers, and keeps me on track with my goals — especially during the fall and winter months.
Zoodle Soup Recipe
If you’ve never tried zoodle soup before, get excited — it’s shockingly satisfying and perfect for keto recipes. Zoodles give you the nostalgic feel of chicken “noodle” soup without the carbs, wheat, or heaviness of traditional pasta.
This recipe is naturally:
✔ Low Carb
✔ Keto Friendly
✔ Gluten Free
✔ Grain Free
✔ High in Protein
✔ Dairy Free (optional)
With just a handful of simple, fresh ingredients like chicken, broth, carrots, onion, garlic, fresh herbs, and zucchini, you’ll have a big bowl of soup of wholesome goodness that soothes both body and soul.
This soup is also fantastic for meal prep, easy to freeze in airtight containers or freezer bags, and makes a perfect freezer meal for future sick days or busy nights.
When I made my lemon poached chicken and broth I knew I wanted to make a chicken soup for the blog, but I don’t eat pasta so I thought the zucchini noodles would be tasty and I was right. They hold their texture and for me it’s just as good as pasta only better knowing it’s low carb!
What Are Zoodles? (Zucchini Noodles 101)
Zoodles are simply spiralized zucchini, sliced into long, pasta-like strands. They’re:
Mild in flavor, making them an ideal noodle replacement
Naturally low in carbs
Gluten- and grain-free
Lower in calories than pasta
Fast-cooking
To make zoodles, you can use:
- A spiralizer (best texture)
- A julienne peeler
- A mandoline
- Pre-spiralized zoodles from the store (a great shortcut)
They hold up beautifully in soup when added at the very end — giving that classic “noodle” texture in just minutes.
Why Choose Zoodles Over a Traditional Noodle?
Traditional chicken noodle soup is made with wheat noodles which are high in carbs, gluten and can spike blood sugar quickly.
Zoodles, on the other hand, let you enjoy all the cozy nostalgia of chicken noodle soup while keeping net carbs low.
This keto chicken noodle recipe has only about 4 g net carbs per serving, making it a perfect option for anyone following a keto diet, low carb lifestyle, or gluten free comfort-food approach.
All the rest of the nutritional information is on the printable recipe card at the bottom of this page.
Will zucchini noodles get soggy?
Not if you add them at the end and simmer just 3–5 minutes.
Can I freeze this keto chicken noodle soup with zoodles?
It’s best to freeze without the zucchini noodles and add them fresh when reheating.
Can I use leftover chicken or rotisserie chicken?
Yes — it’s one of the best shortcuts!
Can I make this dairy free?
Absolutely. Just skip the Parmesan garnish.
Keto Noodle Alternatives (If You Don’t Love Zucchini)
Not a zucchini fan, or want to switch it up? Try any of these low carb noodle options:
- My Keto Egg Noodles (homemade and tender)
- Egg-white noodles or sliced egg-white wraps (store-bought)
- Shirataki noodles (konjac)
- Palmini noodles (hearts of palm)
- Cabbage “noodles” (thin-shredded — shockingly good!)
All of them work in this keto soup recipe, so you can pick your favorite keto noodle option and stay on track.
Instant Pot Variation
- Sauté oil, onion, garlic, and carrots on Sauté mode.
- Add broth, kale, rosemary, salt, and pepper.
- Seal and cook 5 minutes on Manual/High; quick release.
- Stir in zoodles and chicken and let sit 5 minutes before serving.
Slow Cooker Variation
- Add all ingredients except zucchini noodles to slow cooker.
- Cook on Low 5–6 hours or High 2–3 hours.
- Add zoodles during the last 10–15 minutes of cook time.
Substitutions
Parmesan cheese for a cozy, salty finish (optional)
Spinach instead of kale
Chicken thighs or rotisserie chicken instead of chicken breast
Bone broth instead of broth for added nutrients
Bay leaf, thyme, or parsley for more classic flavor
Meal Prep, Leftovers & Freezer Tips
Freezer bags work great for stacking flat in small freezer spaces.
Refrigerate: Store in airtight containers up to 4 days.
Freeze: Freeze broth + chicken + veggies without zoodles for best texture (up to 3 months).
Reheat: Add fresh zoodles after reheating so they don’t get soggy.
Optional Lemon Twist
If you love a bright, fresh pop of flavor, add 2 tablespoons fresh lemon juice at the end. My husband prefers less lemon, so I include it as an optional variation — but it does add a lovely, refreshing note to the broth.
Keto Chicken Zoodle Soup
Low Carb Gluten Free Keto Chicken Zoodle Soup
Ingredients
- 2 tablespoons avocado oil or olive oil or coconut oil
- 1 cup onion diced
- 3 cloves garlic minced
- 1/2 cup carrots (diced)
- 8 cups homemade chicken broth (bone broth for extra protein and electrolytes)
- 2 cups kale chopped (or spinach)
- 2 tbsp fresh rosemary (or 2 teaspoons dried)
- 8 ounces zucchini noodles spiralized or see notes above for swaps
- 1 teaspoon sea salt
- 1/2 teaspoon black pepper
- 4 cups cooked chicken meat chopped or shredded (rotisserie chicken works!)
- 2 tbsp optional lemon juice (for a bright flavor variation)
Instructions
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Heat oil in a large Dutch oven over medium heat.
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Add onion, garlic, and carrots; sauté until softened but not browned.
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Pour in broth, add kale and rosemary, and bring to a boil.
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Reduce to a simmer, then add zucchini noodles, salt, and pepper.
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Cook for 5 minutes, then stir in chicken (and lemon juice, if using).
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Remove rosemary sprigs, ladle into bowls, and serve warm. Top with Parmesan if desired.
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Makes about 12 cups total.
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Storage: Once cooled, store in an airtight container in the fridge for up to 4 days.
Video
Notes
Nutrition
The post Best Low Carb Gluten Free Keto Chicken Zoodle Soup appeared first on Sugar-Free Mom.
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