This is a recipe for a healthy soup broth that’s thick and creamy like everybody’s favourite Cream of Chicken Soup, but with a mere 45 calories per serving!! It’s super tasty, ultra easy, and there’s no weird ingredients in it.
So what’s the secret? PEELED ZUCCHINI. Neutral flavour that’s easily disguise-able with seasonings. Purees smooth – and white. This is life changing – imagine the possibilities! {Gluten free, low carb, nutrition dense}
45 calorie Creamy Healthy Soup broth
This recipe isn’t one of those healthy food hacks that calls for an enormous amount of effort, or weird ingredients, or where you sacrifice flavour for the sake of less calories.
It is, quite simply, my Creamy Zucchini Soup made using PEELED zucchini to make it white rather than keeping the skin on which makes the soup green.
So it’s not a desperate recipe creation designed to drastically strip calories from my life. That’s the side benefit. It is genuinely a creamy, silky white soup broth that’s extremely tasty that happens to be unbelievably low calorie, gluten free, low carb and packed with hidden nutrition!
What it tastes like
Like a savoury, creamy soup broth like Cream of Chicken Soup. It doesn’t taste like zucchinis. They’re pretty neutral in flavour anyway, easily overpowered by flavour additions! It doesn’t have that mouthfeel of richness that cream and butter provides in typical creamy soups. But it’s tasty in its own right!
Healthy Cream of Chicken Soup
For the sake of putting the broth into practice, I’m sharing the creamy white soup broth in the form of a healthy Cream of Chicken Soup today. So I’ve added little bits of chicken, carrot, celery, capsicum/bell peppers and peas. Not an enormous amount because it’s not supposed to be a chunky, fully loaded soup – though you absolutely could if you wanted to.
I’m making it just like Heinz canned soup – except with a fraction of the calories, preservative free, made from all natural ingredients! 🙌
The neutral flavour of zucchinis makes it ideal to use as a base for a super low cal savoury white soup broth!
Creamy healthy soup broth ingredients
Here’s what you need for this magical low cal creamy broth. See? No weird health food ingredients. That’s just not how I cook!
How to make the creamy healthy soup broth
I find that many “healthified” recipes tend to require an enormous amount of effort. Soaking, salting, squeezing out excess liquids, lots of pureeing.
Not this one.
The broth part is just a peel-chop-15 minute simmer-blitz job.
The soup part involves sautéing the veggies slowly to bring out the flavour, then adding our magic low cal creamy soup broth.
Isn’t it so nice to come across a healthy soup recipe that’s so incredibly simple??
Healthy Soup Add Ins – Cream of Chicken Soup
And here’s what you need to make the healthy version of Cream of Chicken Soup.
Yes, there’s a smidge of butter there. We need a bit – or oil – to sauté all those veggies slowly to bring out the sweetness and intensify the flavour. Little trick for getting the most flavour out of veggies, especially essential when you want to make healthy food using less oil and more vegetables!
Thick and creamy!
I really wanted to show you how thick and creamy the soup really is but found it hard to capture in photos. You will see it in the recipe video below – but as for photos, I found the best way was to use bread!! Which I realise contradicts the whole point of sharing a healthy recipe though I would totally understand / applaud if you chose to use your calorie credits on warm crusty bread slathered in butter to dunk into that creamy soup…..😂
The possibilities! Soups / stews / pasta bakes / casseroles
The neutral, savoury flavour of this creamy low calorie soup broth makes it ideal to use as a healthier, more nutrition dense option in place of richer creamy white soup broths that are typically made with butter and flour. Some examples include:
- Corn Chowder
- Fish Chowder
- Creamy Broccoli Potato Soup
- Creamy Vegetable Noodle Soup
- Ham, Corn, Potato Chowder
- White Chicken Enchilada Soup
But why stop there? Use it to make rice casseroles. Make pasta bakes. Make white stews. Broccoli au gratin.
Oh the possibilities!! Tell me what you’re thinking! – Nagi x
Watch how to make it
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45 Cal Creamy HEALTHY Soup!
Ingredients
Healthy Creamy Soup Broth:
- 700g/ 1.2 lb zucchinis (4 largish), peeled and cut into 1.5cm / 3/5" slices
- 1/2 large onion , roughly chopped (brown, white, yellow)
- 2 garlic cloves , whole
- 2 cups (500 ml) chicken broth (or veg broth)
- 2 cups (500 ml) water
- 1/2 tsp each garlic and onion powder (or 1 tsp of one of them)
- 1/4 tsp black pepper
- 1 cup (250 ml) 0% fat milk (or other milk of choice)
Soup Add Ins:
- 1 tbsp (15g) butter or olive oil
- 2 garlic cloves , minced
- 1/2 large onion , finely chopped
- 1.5 cups carrot , peeled and finely diced
- 1.5 cups celery , finely chopped
- 1 small red capsicum/bell pepper , finely chopped
- 1.5 cups cooked chicken breast , diced
- 3/4 cup frozen peas
Garnish:
- Fresh thyme (high recommended, or sub chives)
Instructions
Healthy Creamy Broth:
- Place all Broth ingredients EXCEPT milk into a pot, cover with lid and bring to energetic simmer over medium high heat.
- Lower to medium and simmer for 15 minutes until zucchinis is very soft.
- Remove from heat, add milk. Use a handheld blender to blitz until smooth. Add salt to taste. Marvel at creamy broth with so few calories!
Healthy Cream of Chicken Soup:
- Melt butter in a pot or large saucepan over medium heat.
- Add garlic, onion, carrot and celery. Cook for 3 minutes, then add capsicum. Cook for another 2 minutes until onion is translucent and sweet.
- Add Broth, chicken and peas. Bring to gentle simmer for just 2 to 3 minutes or until peas are cooked.
- Taste and adjust salt and pepper.
- Ladle into bowls, sprinkle with a pinch of fresh thyme leaves. Devour, and marvel at how such a creamy, totally delicious bowl of soup has so few calories!!
Recipe Notes:
3. Nutrition per serving for broth only (about 1.5 cups per serving).Nutrition Information:
Life of Dozer
Just a little peek into Dozer’s rough life…
Just thought I would let you know that I used zucchini and the techniques you described in this recipe to turn my chicken and wild rice soup into a creamed version. It worked perfectly. No I’m thinking of what other things can be ‘creamed’ using the same technique. Thanks so much for another great recipe and cooking tip!!!!
I made this and subbed cauliflower for the zucchini bc I I’d didn’t have any and it was delicious! Def going to be in the regular rotation!
Super tasty and super easy! Definitely a keeper. Who needs heavy cream for a delicious creamy base soup which is healthy as well as low calorie (a bonus on diet days). Thanks again.
I’m so glad you love it Julie, thanks smooch for letting me know! N x
Girl, this soup is delicious! I give it 10 stars! I played with it a little bit, but stuck to the basic, used some rotisserie chicken and I thought about adding some cumin, but didn’t to this batch. You know down here in TX we put cumin or cayenne or both in everything, but I’ll do that next time. Thanks for the great ideas!
Can I swap leeks for the zucchini?
Not a big fan of courgette.
Hi Sean, it wont work for this one sorry – you could simply use a cauliflower base if you prefer 🙂 N x
Thanks Nagi. Sounds great.
Made this tonight, super sceptical husband saw the zucchini and declared he wouldn’t like it, wouldn’t even taste the base! Sat at the table with some crusty bread and within minutes his tune changed! He drank the rest of the broth and didn’t leave any for lunch tomorrow, 10/10 again Nagi! ❤️
You’ve converted him Tyler – that’s so great!! N x
This is fantastic. Made the base and then added carrot, celery, mushrooms, half a small can of peppercorns (leftovers), corn and lentils. The result was a hearty, thick and very tasty soup. I will be making this often and can’t wait to try it with different additions. Thanks Nagi I love your recipes.
I’m so glad you enjoyed it Yvonne! N x
Nagi!! This soup is amazing! The first tike I made it – I got one small bowl, my daughter had her meal and my husband ate the rest!! I didn’t think he’d like it being so “healthy!” 🤣
I’ve made it 3 or 4 times now and it’s wonderful every time!! Another amazing recipe thanks Nagi xx
That’s awesome to hear – it’s super tasty you can justify eating the whole thing 😂
This could be my Sunday soup, Yum. Thank YOU so much.Have good weekend.
I hope you try it Vera!! N x
Hi Nagi!
You should know I love so many of your recipes! I’ve collected them for months and always open your email to read about your next creation (I now only subscribe to your work and one other)!
You were certainly born to feed the world! Thank for sharing your gift!
(I cook for my family of 4 – son 8 years old and husband (and I now have a newborn daughter age 7 weeks)).
P.S. My goal is to cook healthy and quick as I often feel overwhelmed at dinner time.🤪
Lisa (from Burlington Ontario Canada)
Thanks so much for the great feedback Lisa, I truly appreciate it ❤️
Hi Nagi, Looking at the image, are the add-ins added after the basic soup has been processed?
Hi Ross – yes they are – the directions are all in the recipe 🙂
Thanks again for a wonderful recipe. So delicious and creamy, can’t believe it’s so healthy! I added creamed corn as I had leftovers which was nice too.
Sounds fab Francene! N x
I love your recipes but am doing the Fast 800 at the moment. I love this soup. Question though (and sorry if I’ve missed this somewhere): Is the 47kcal just the base stock? I’m guessing I went way over yesterday when I added in some Vegas. But it was delicious! I have a whole stack frozen in the fridge ready to get me through!
Hi Jane – all the nutrition info is in the recipe notes. The 45 calories is the broth only but I have included the calories for the soup and vegetables too. N x
Of course you did! I see it now thank you. Really useful. Our family fave is your beef ragout.
Hi, Nagi! I have to shed some pounds and this low calorie soup is ideal for that. It seems nutritious too!
Wahoo, I’m so happy you love it Denise!
hiya Nagi,absolutely stunning recipes of yours kept my family of 14 over xmas and new year,the chicken and lentil soups.so flavoursome,
thanks
kev
I’m so glad they were a hit Kev, thank you so much! N xx
Made the creamy zucchini soup today even though hot in Perth. It was very tasty and very easy to make. Thanks for your recipes.
You’re so welcome Judith! I’m so happy you enjoyed it – N x
Sorry, mistake.
Thanks Nagi for such great soup. Delicious.
Next is chicken Tenders. I can’ t wait.
The best regards to you and dear Dozer.
Enjoy Ana!!! N x
Looks fantastic – can’t wait to make it later this week. Also want to make the Fish Fingers – the sound easy and will bake them in my Air Fryer. Thanks for sharing Nagi.
You’ll love them Kathi!!
Hi Nagi, when you did the nutrition info was it based of using light or full fat milk? Thanks!
I was skeptical but had to try it, and was amazed at how good it is! I also followed the directions for poaching the chicken…thanks for this great cooking tip, Nagi.