Creamy HEALTHY Soup – just 45 calories!

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!

Author: Nagi

Prep: 10 mins

Cook: 20 mins

Total: 30 mins

Mains, Soup

Western

4.97 from 30 votes

Servings5

Tap or hover to scale

Print

Recipe video above. {Low Cal, GF, low carb} My secret method to make a really low calorie creamy soup that is seriously delicious! Using boiled PEELED zucchini, simmer until soft then blitz into what looks like everybody's favourite calorie-laden creamy broths.....but it's guilt free. Zucchini is ideal - purees smooth, neutral flavour that's easily disguisable. It doesn't taste like zucchini - just a savoury creamy soup. I've used it to make a healthy version of homemade Cream of Chicken Soup. But imagine the possibilies - use it in place of any soup that has a creamy white broth!

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:

1. Storage - broth will easily keep 4 to 5 days in the fridge. Might look split but once heated, stir vigorously and it will come together. Can also freeze, thaw then reheat.

Same also applies if you make the cream of chicken soup!

2. Nutrition for Healthy Cream of Chicken Soup (ie with all the add ins). About 2 1/2 cups per serve (enough for a meal). You can reduce calories by skipping the chicken and peas (it's a higher carb veg) - sub with more celery and carrot.

3. Nutrition per serving for broth only (about 1.5 cups per serving).

Nutrition Information:

Calories: 45cal (2%)Carbohydrates: 8g (3%)Protein: 4g (8%)Fat: 1g (2%)Saturated Fat: 1g (6%)Cholesterol: 1mgSodium: 401mg (17%)Potassium: 435mg (12%)Fiber: 1g (4%)Sugar: 6g (7%)Vitamin A: 302IU (6%)Vitamin C: 26mg (32%)Calcium: 91mg (9%)Iron: 1mg (6%)

Keywords: healthy chicken soup, healthy creamy chicken soup, healthy creamy soup, healthy soup, weight watchers soup, zucchini recipe

Did you make this recipe?I love hearing how you went with my recipes! Tag me on Instagram at @RecipeTinEats.

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