You want comfort, not chaos. Most soups sneak in starches that jack up blood sugar faster than you can say “bisque.” This one doesn’t. It’s rich, savory, and full of texture — but engineered to keep your glucose steady.
Think cozy bowl meets smart nutrition. If you’re managing diabetes or just trying to avoid the carb rollercoaster, this is your new weeknight hero.
Why This Recipe Works
This soup leans on high-protein chicken and low-glycemic vegetables to keep you full and steady. No noodles, no potatoes, no cornstarch.
Instead, we use fiber-rich veggies like celery, carrots (in controlled amounts), zucchini, and leafy greens to slow digestion and support blood sugar control.
We also build flavor without added sugar using aromatics (onion, garlic, herbs) and umami-boosters like lemon and olive oil. The broth simmers just long enough to extract flavor without turning vegetables mushy — because texture matters when you’re skipping the starches.
Bonus: it’s adaptable. You can make it on the stovetop, in an Instant Pot, or slow cooker.
And it reheats like a champ, which IMO is the real test of a weeknight staple.
What Goes Into This Recipe – Ingredients
- 1.25–1.5 lb boneless, skinless chicken thighs (or breasts; thighs stay juicier)
- 1 tablespoon extra-virgin olive oil
- 1 medium yellow onion, diced
- 3 garlic cloves, minced
- 2 celery stalks, sliced
- 1 medium carrot, thinly sliced (about 1/2 cup; portion-controlled)
- 1 medium zucchini, halved lengthwise and sliced
- 1 cup chopped green cabbage or baby spinach
- 6 cups low-sodium chicken broth (or homemade)
- 1 bay leaf
- 1 teaspoon dried thyme (or 1 tablespoon fresh)
- 1 teaspoon dried oregano
- 1/2 teaspoon ground turmeric (optional, for color and anti-inflammatory edge)
- 1/2 teaspoon freshly ground black pepper
- 3/4–1 teaspoon kosher salt, to taste
- Juice of 1/2 lemon (plus wedges for serving)
- 2 tablespoons fresh parsley, chopped
- Optional add-ins: 1 cup riced cauliflower, 1/2 cup chopped mushrooms, pinch red pepper flakes
The Method – Instructions
- Prep the base: Heat olive oil in a large pot over medium. Add onion, celery, and carrot. Cook 4–5 minutes until softened and fragrant, stirring so nothing burns.
Add garlic and cook 30 seconds.
- Season early: Stir in thyme, oregano, turmeric, pepper, and a pinch of salt. Toast spices for 20–30 seconds for deeper flavor.
- Build the broth: Pour in chicken broth and add the bay leaf. Bring to a gentle simmer.
- Add chicken: Nestle in whole chicken thighs.
Simmer uncovered 12–15 minutes, or until cooked through (internal temp 165°F/74°C).
- Shred: Remove chicken to a board and shred with two forks. Meanwhile, add zucchini and cabbage (or spinach) to the pot. If using riced cauliflower or mushrooms, add them now.
- Finish the cook: Return shredded chicken to the pot.
Simmer 5–7 minutes until veggies are tender but not limp. Taste and adjust salt.
- Brighten: Turn off heat. Stir in lemon juice and parsley.
The acidity makes the flavors pop without sugar or excess salt.
- Serve smart: Ladle into bowls and add extra pepper or a few red pepper flakes if you like a kick. Optional drizzle of olive oil for satiety.
Preservation Guide
- Fridge: Cool completely. Store in airtight containers for up to 4 days.
The flavor gets even better by day 2.
- Freezer: Portion into freezer-safe containers (leave space for expansion). Freeze up to 3 months. Thaw overnight in the fridge.
- Reheat: Warm gently on the stovetop over medium-low heat until steaming.
If reheating from frozen, thaw first for best texture.
- Meal prep tip: Keep lemon juice and fresh parsley separate; add after reheating to keep flavors bright.
What’s Great About This
- Low glycemic by design: No pasta, rice, potatoes, or thickeners. Fiber and protein do the heavy lifting.
- Macro-friendly: High protein, moderate fat, lower carb. Easy to track and customize.
- Budget + batch-friendly: Uses everyday ingredients and scales well.
- Comfort factor: Looks and tastes like classic chicken soup — not a “diet” soup.
Because flavor matters.
- Gut-happy: Aromatics, herbs, and cruciferous veggies support digestion without being harsh.
Pitfalls to Watch Out For
- Overcooking veggies: Mushy zucchini equals sad soup. Add tender veggies near the end.
- Salt creep: If your broth isn’t low-sodium, reduce added salt and taste at the end. Your blood pressure will thank you.
- Hidden carbs: Swapping in corn, peas, or potatoes will raise the glycemic impact fast.
Keep those for other meals.
- Skipping acid: The lemon isn’t optional. It balances the broth and mimics richness you’d otherwise get from carbs.
- Too-lean chicken: Breasts can dry out if overcooked. If using them, keep an eye on timing or cube them for faster, even cooking.
Variations You Can Try
- Ginger-Turmeric Immunity Soup: Add 1 tablespoon grated fresh ginger and 1/2 teaspoon extra turmeric.
Finish with a splash of coconut aminos.
- Herby Mediterranean: Add chopped tomatoes (1/2 cup), olives (a few sliced), and extra oregano. Finish with more lemon and parsley.
- Cauli-“Rice” Comfort: Stir in 1–1.5 cups riced cauliflower in the last 5 minutes for a faux-grain texture.
- Spicy Verde: Add diced green chiles and cilantro; swap lemon for lime. A little jalapeño never hurt anyone (well, mostly).
- Miso-Umami Lift: Off heat, dissolve 1–2 teaspoons white miso in a ladle of hot broth, then stir back in.
Don’t boil miso.
FAQ
Is this soup safe for diabetics?
Yes. It emphasizes protein and low-glycemic vegetables, with no starchy fillers. As always, individual responses vary, so monitor your levels and adjust portions as needed.
Can I use rotisserie chicken?
Absolutely.
Shred 3–4 cups and add during the final 5 minutes to warm through. Choose an unglazed, lightly seasoned bird to avoid added sugars.
What if I want it creamier without spiking carbs?
Blend 1 cup of the soup (mostly veggies and broth) and stir it back in. Alternatively, add 2–3 tablespoons canned coconut milk at the end for silkiness.
How can I boost protein further?
Add more chicken, or stir in collagen peptides or unflavored whey isolate after removing from heat.
Keep it gentle so proteins don’t clump.
Can I make this in an Instant Pot?
Yes. Sauté aromatics on Sauté mode, add broth and chicken, cook on High Pressure for 8 minutes, quick release, shred chicken, add zucchini/cabbage, and simmer on Sauté 3–5 minutes. Finish with lemon and parsley.
What if I’m watching sodium?
Use no-salt-added broth, limit added salt, and boost flavor with extra herbs, garlic, pepper, and lemon.
A final drizzle of olive oil adds body without sodium.
Are carrots okay for diabetics?
In moderate amounts, yes. Carrots have a relatively low glycemic load when portioned sensibly. This recipe uses about 1/2 cup spread across servings.
How many servings does this make?
About 5–6 bowls, depending on portion size.
For tighter control, portion into 1.5–2 cup servings.
Final Thoughts
This Low Glycemic Chicken Soup brings the comfort you want with the control you need. It’s simple, clean, and customizable — a reliable staple when you’re steering clear of blood sugar drama. Batch it on Sunday, reheat on Wednesday, and still enjoy it on Friday.
Your future self (and your meter) will be very impressed, FYI.
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