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Home » Recipes » Chicken

Healthy Low Carb Chicken Minestrone Soup

By Kim Hardesty

Skipping the starchy pasta and beans and adding rotisserie chicken keeps this Healthy Chicken Minestrone Soup low carb and hearty enough for a main meal.

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Skipping the starchy pasta and beans and adding rotisserie chicken keeps this Healthy Chicken Minestrone Soup low carb and hearty enough for a main meal. | low carb, gluten-free, dairy-free, Paleo | lowcarbmaven.com

My kids love soup. It seems like I can never make enough of it. I know that some people think of soup as a Fall and Winter dish because it is hot, but I find it a light and refreshing alternative to cooking a main and two sides. I don't particularly enjoy cooking sides to accompany my main dishes. So when I can combine a protein with a good helping of veggies in the same dish, I'm all kinds of excited!

Minestrone soup reminds me of Summer -- counter-intuitive, I know, but it's chock-full of Summer vegetables. And this healthy low carb chicken minestrone soup is full of Summer's bounty, too. If you have been extremely blessed with a prolific garden this Summer, this recipe just may be another way for you to use or share your blessings.

Now, let me share the embarrassing fact that I am of the age of "Eternal Summers". Yep, early menopause at age 40. Lucky me, huh? Well, it's a mixed blessing, but I'll tell ya that for obvious reasons I don't like to stand in front of a hot stove, or oven, or in a hot kitchen any longer than is absolutely necessary. (The "warming spells" are so frequent and so bad that my husband and I joked that we would name the blog "Hot Flash Kitchen"!)

Skipping the starchy pasta and beans and adding rotisserie chicken keeps this Healthy Chicken Minestrone Soup low carb and hearty enough for a main meal. | low carb, gluten-free, dairy-free, Paleo | lowcarbmaven.com

Thankfully, this recipe only takes a few minutes of standing in front of the heat, and then it does it's own thing for a while. I don't know about you, but that's my kind of recipe. And it tastes so good! My husband gave it an "Mmmm." and my kids asked for seconds. Okay, my son usually asks for seconds anyway, but my daughter wanted seconds, too! Healthy low carb Chicken Minestrone Soup = kids eating more veggies. That's a WIN!

Don't despair upon seeing the longer than average ingredient list. Most of the items may already be in the fridge or in the pantry. I try to break-up my recipes into intuitive steps to hurry things along so you're not hanging-out in the kitchen all day.

The recipe for this minestrone soup produces 6 hearty helpings but can be easily doubled for a larger batch for the freezer or for help during the busy work week.

If you'd like another great Summer soup recipe, try the Chicken Sausage and Kale Soup.

Healthy Low Carb Chicken Minestrone Soup is 6 net carbs per serving.

Skipping the starchy pasta and beans and adding rotisserie chicken keeps this Healthy Chicken Minestrone Soup low carb and hearty enough for a main meal. | low carb, gluten-free, dairy-free, Paleo | lowcarbmaven.com

Healthy Low Carb Chicken Minestrone Soup

Skipping the starchy pasta and beans and adding rotisserie chicken keeps this Healthy Chicken Minestrone Soup low carb and hearty enough for a main meal.
4.84 from 6 votes
Print Pin Rate
Course: Soup and Stews
Cuisine: American
Prep Time: 15 minutes minutes
Cook Time: 40 minutes minutes
Total Time: 55 minutes minutes
Servings: 6
Calories: 321kcal
Author: lowcarbmaven.com

Ingredients

  • ¼ cup olive oil, divided
  • 4 oz onions, sliced
  • 1 clove garlic, sliced
  • 2 oz celery, sliced
  • 2 oz carrot, rolled or sliced
  • 1 tablespoons Garlic and Herb Seasoning Blend
  • 4 oz zuchini large dice, (1 medium zucchini)
  • 1 cup green beans cut about ¾" long, (3 oz)
  • 3 oz cabbage, cut into strips like coleslaw, (¼ cabbage)
  • ¼ cup white wine
  • 4 cups chicken broth (32 oz)
  • 14 oz can whole tomatoes (like Cento or San Marzano brand)
  • 1 whole rotisserie chicken meat removed and torn into bite sized pieces
  • salt and pepper to taste

Garnishes

  • pesto
  • extra virgin olive oil
  • Parmesan cheese
  • fresh basil
  • fresh parsley

Instructions

  • Open the can of tomatoes. Chop the vegetables and have them ready to go in the pot group, by group.
  • In a large soup pot, heat two tablespoons of oil over medium high heat. Add the vegetables in this order, stirring them and covering to cook between each addition: Onions, garlic, celery and carrots, cover and cook for 5 minutes, stirring occasionally. Zucchini and the seasoning blend, cover and cook for 1 minute. Green beans, cover and cook for another minute. Cabbage and wine, cover, and cook for roughly 2 minutes.
  • Add the tomatoes and their liquid crushing them with your hands, and add the chicken broth and cover, bringing to a fast simmer. Reduce heat and simmer gently, covered, until the vegetables are tender, about 40 minutes.
  • Remove the chicken from the carcass of the rotisserie chicken and add to the Minestrone. Stir and warm through. Add the remaining olive oil, adjust seasoning and serve.

Notes

This recipe is very easy to double for a larger amount.
Nutrition Facts
Healthy Low Carb Chicken Minestrone Soup
Amount Per Serving
Calories 321 Calories from Fat 207
% Daily Value*
Fat 23g35%
Saturated Fat 5g31%
Polyunsaturated Fat 4g
Monounsaturated Fat 12g
Cholesterol 75mg25%
Sodium 638mg28%
Potassium 613mg18%
Carbohydrates 8g3%
Fiber 2g8%
Protein 19g38%
Vitamin A 3500IU70%
Vitamin C 22.3mg27%
Calcium 50mg5%
Iron 0.4mg2%
* Percent Daily Values are based on a 2000 calorie diet.

Nutrition

Calories: 321kcal | Carbohydrates: 8g | Protein: 19g | Fat: 23g | Saturated Fat: 5g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 12g | Cholesterol: 75mg | Sodium: 638mg | Potassium: 613mg | Fiber: 2g | Vitamin A: 3500IU | Vitamin C: 22.3mg | Calcium: 50mg | Iron: 0.4mg
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About Kim Hardesty

Kim is a self taught cook with over 30 years experience in the kitchen. She develops and tests low carb and keto recipes in her California home. She began her low carb journey in 2009 and at the urging of friends, started blogging in 2014. Kim shares delicious low carb and keto recipes no one would believe are sugar-free. Her recipes are featured in newsstand publications and on sites all over the internet.

View all posts by Kim Hardesty | Website | Facebook | Instagram | Pinterest

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  1. SteveB

    November 11, 2018 at 5:20 pm

    Let me start by saying that I never follow a recipe to the letter. In this case I came close and was very happy with the results. I didn't measure the amounts of vegetables, just used whole units (1 large onion, 1 Large carrot etc). I added 1 bunch of asparagus chopped in 1" lengths, and instead of the tomatoes I used 2 cups of leftover roasted tomato soup that was quite thick and contained carrots, potato, onion, garlic and basil; the only other change I made was to increase the amount of stock to get the consistency where I wanted it.
    The finished soup was packed with flavour and tased as good as any minestrone I have made before. The lack of pasta and beans was hardly noticeable to the taste.

    Reply
    • Kim

      November 12, 2018 at 9:13 am

      Hi Steve. I appreciate you coming back to let me know how you liked the soup. I love how flexible soup recipes are and how you were able to use what you had on hand. That roasted tomato soup sounds killer! Thanks again. Have a nice week. -Kim

      Reply
  2. Jim K

    November 10, 2018 at 1:55 pm

    Directions say use the 2 Tbs olive oil, but ingredients say 1/4 cu oil. I assume that should be 2 Tbs oil.

    Reply
    • Kim

      November 11, 2018 at 1:58 pm

      Hi Jim. It is 1/4 cup olive oil, which is not too much divided among 6 servings. You may use as little or as much as you like. -Kim

      Reply
  3. tracey

    September 23, 2018 at 12:38 pm

    followed recipe but ended up with no broth, very thick for a soup. Ideas as to what went wrong?

    Reply
    • Kim

      September 24, 2018 at 8:44 am

      No, Tracey. Honestly, this recipe was shared in my very first year. It sounds like I need to make it again and update. Thanks so much for letting me know. -Kim

      Reply
  4. Sonja

    January 02, 2018 at 7:22 pm

    I just made this soup and it is sooooo tasty! I used McCormick’s salt free garlic and herb seasoning and doubled up on the seasoning and for the wine i used Pinot Grigio! I didn’t use cabbage or green beans since we don’t like either! My boyfriend and I loved this so much that we can’t wait to eat it tomorrow! Plus it is perfect since we are doing the keto diet!

    Reply
  5. Mary Ann

    September 06, 2017 at 2:26 pm

    Does this freeze and reheat ok?

    Reply
    • Kim

      September 06, 2017 at 2:28 pm

      I have frozen it before. Yes. Enjoy the recipe. -Kim

      Reply
  6. JodieQ

    July 22, 2017 at 8:46 pm

    Very interested to see how this works for me > I've struggled all my life with food > I work long hours and usually need sugar to revamp, so if you any ideas for snacks to keep me going all day these I would be very thankfull.

    Reply
    • Kim

      July 22, 2017 at 9:10 pm

      Hi Jodie. I'm assuming you are giving low carb/Keto a try. Honestly, you will be irritable and tired the first 5 days. Then you will notice your appetite decrease quite a bit. I prefer quick snacks like sandwich meat wrapped around a piece of cheese or nuts. Read my article about starting a low carb diet and then look at the foods list. Good luck. -Kim

      Reply
  7. Diana Carroll

    April 23, 2017 at 4:05 pm

    I made this soup and it was so good! I measured all the veggies by weight and the only change I made was not using the entire rotisserie chicken as that would have been way too much chicken to veggies. I'm looking forward to the leftovers for lunch this week!

    Reply
    • Kim

      April 23, 2017 at 4:25 pm

      So glad you liked the soup, Diana. It's my favorite soup for the Summer. Have a great week! -Kim

      Reply
  8. Monica

    January 02, 2017 at 4:05 pm

    How I'm really want to make your recipe but I'm trying to figure out the serving size. Thank you.

    Reply
    • Kim

      January 02, 2017 at 5:25 pm

      Hi Monica. It's a pretty generous portion at about 1 1/4 - 1 1/3 cups. I hope this helps. -Kim

      Reply
  9. Hannah

    November 20, 2016 at 8:45 pm

    This recipe looks really great! I'm excited to try it, but is there anything I can substitute for white wine? And about how many ounces of chicken does the recipe call for? Thanks!

    Reply
    • Kim

      November 20, 2016 at 8:59 pm

      Hi Hannah. Thanks. If you don't drink wine, you can leave it out. If you are afraid of the carbs, the alcohol will burn off leaving the flavor but eliminating the sugar from the alcohol. I'm going to guess and say about 1 pound or 16 ounces of chicken. Enjoy. -Kim

      Reply
  10. Stephanie

    October 15, 2016 at 10:41 am

    If I didn't want such a high fat soup, what alterations would you recommend? Just reducing the total olive oil? Should I add or increase something else?

    Reply
    • Kim

      October 15, 2016 at 11:14 am

      Hi Stephanie. Yes, reduce the olive oil to 2 tablespoons and then don't use rotisserie chicken. Since each tablespoon of olive oil has 14 grams of fat, the bulk of the fat is coming from the rotisserie chicken. Grill 2 boneless-skinless chicken breasts and shred or chop for the soup. This will reduce the amount of fat greatly. You may need to add more seasoning to taste since fat is flavor. Thanks for your question and have a great day! -Kim

      Reply
  11. Melanie

    October 14, 2016 at 7:28 am

    Would you be able to provide measurements in cups instead ounces or even estimates?

    Reply
    • Kim

      October 14, 2016 at 7:40 am

      Sure, Melanie. Done! :) -Kim

      Reply
  12. Laura

    July 06, 2016 at 4:14 am

    Hi, looks good, can it be made in the crock pot and left to cook all day (chicken and all)? If so for how long?

    Reply
    • Kim

      July 06, 2016 at 6:00 am

      Great question, Laura. I shamefully don't use my crock pot very often. I'm sure you could put cubed raw chicken in the bottom and the veggies on top. I would just be afraid that the zucchini would get mushy - but, it won't affect the taste at all. At least 4 hours on high to cook the chicken? Does that sound about right? Let me know if this was about right. Have a great day. -Kim

      Reply
  13. Adam J. Holland

    August 17, 2015 at 3:51 am

    By 9 o'clock this morning, I'll be longing for winter. Still, I'd make and eat this soup. Yes, it looks that delicious. :-)

    Reply
    • Kim

      August 17, 2015 at 6:43 am

      Thank you Adam. It's a family favorite. I'll be awaiting the next story from the RV Chronicles!

      Reply
  14. Lauren @ Wicked Spatula

    August 04, 2015 at 2:16 pm

    Love the name "Hot Flash Kitchen!" haha! I totally agree about soup not just being a fall and winter thing. I have a total of three soups on the menu for this week. It's totally better to throw everything in a pot and let it do it's thing than standing in front of a stove for forever. I'll be making this minestrone soon...I'm digging the pesto on top!

    Reply
    • Kim

      August 04, 2015 at 2:52 pm

      I know Lauren, "soup is where it's at" for us right now! Have a nice day! -Kim

      Reply

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