Close up of creamy healthy chicken soup
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5 from 7 votes

45 Cal Creamy HEALTHY Soup!

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!
Prep Time10 mins
Cook Time20 mins
Total Time30 mins
Course: Mains, Soup
Cuisine: Western
Keyword: healthy chicken soup, healthy creamy chicken soup, healthy creamy soup, healthy soup, weight watchers soup, zucchini recipe
Servings: 5
Calories: 45kcal
Author: Nagi


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


  • Fresh thyme (high recommended, or sub chives)


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!!


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.
Nutrition for healthy Cream of Chicken Soup
3. Nutrition per serving for broth only (about 1.5 cups per serving).


Calories: 45kcal | Carbohydrates: 8g | Protein: 4g | Fat: 1g | Saturated Fat: 1g | Cholesterol: 1mg | Sodium: 401mg | Potassium: 435mg | Fiber: 1g | Sugar: 6g | Vitamin A: 302IU | Vitamin C: 26mg | Calcium: 91mg | Iron: 1mg