This delicious low-carb version of comforting chicken noodle soup will keep you warm as we head into cooler weather!


  • 2 tablespoons avocado oil or olive oil
  • 1 cup onion
  • 3 cloves minced garlic
  • 1/2 cup carrots (diced)
  • 8 cups chicken broth
  • 2 cups kale (stems removed, chopped)
  • 2 tbsp rosemary
  • 8 ounces spiralized zucchini noodles (or konjac noodles i.e. NuPasta)
  • 1 teaspoon salt
  • 1/2 teaspoon pepper
  • 2 cups cooked chicken chopped or shredded
  • 2 tbsp lemon juice


  1. Heat oil over medium heat in a large Dutch oven.
  2. Add onion, garlic and carrots and stir until veggies are softened, but not browned.
  3. Pour in broth, add kale and rosemary and bring to a boil.
  4. Reduce heat to low then add the zucchini noodles, salt and pepper.
  5. Simmer 5 minutes then add chicken and lemon juice.
  6. Remove rosemary sprigs and serve with grated parmesan cheese if desired.
  7. Makes about 12 cups total.


Count 2 cups soup as: 1.5 protein (group 6) and 1 fat (group 7). If adding parmesan, 3 tbsp = 1 protein (group 6).

Note: the carrots are considered “free” in this recipe since they are so spread out.