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Low-Carb Soul Food Chicken Meatball Soup

★★★★★★★★★★
4.7 stars, average of 18 ratings

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Low-Carb Soul Food Chicken Meatball SoupPin itFollow us 148.4k

There’s nothing like a good chicken soup to whip up if you’re feeling under the weather or in need of some good nourishing comfort soup.

This Soul Food Chicken Meatball Soup is my fun spin on chicken soup with super tasty blender meatballs that take minutes to prepare. It's great if you’re starting out on a low-carb diet and suffering with keto-flu. It's full of electrolytes and gut healing broth that will help starve of symptoms.

This recipe makes 3 to 4 generous servings that can be served as mains, or 6 to 8 appetiser sized servings.

Hands-on Overall

Serving size about 2 1/2 cups

Allergy information for Low-Carb Soul Food Chicken Meatball Soup

✔  Gluten free
✔  Dairy free
✔  Egg free
✔  Nut free
✔  Pork free
✔  Avocado free
✔  Coconut free
✔  Fish free
✔  Shellfish free
✔  Beef free

Nutritional values (per about 2 1/2 cups)

Net carbs6.1 grams
Protein32.1 grams
Fat19.2 grams
Calories334 kcal
Calories from carbs 8%, protein 39%, fat 53%
Total carbs8.6 gramsFiber2.5 gramsSugars3.4 gramsSaturated fat8.5 gramsSodium684 mg(30% RDA)Magnesium228 mg(57% RDA)Potassium1,270 mg(63% EMR)

Ingredients (makes 4 servings)

Chicken meatballs:
  • 2 chicken breasts (450 g/ 1 lb)
  • 1/2 brown onion, cut into wedges (35 g/ 1.2 oz)
  • 2 garlic cloves, roughly chopped
  • 1 tbsp tomato puree (15 g/ 0.5 oz)
  • 2 tbsp chopped parsley
  • 1/2 tsp sea salt
  • 1/4 tsp cracked black pepper
  • 1 tbsp ghee (15 ml)
Soup:
  • 2 tbsp ghee, butter or coconut oil (30 ml)
  • 1/2 brown onion, chopped (35 g/ 1.2 oz)
  • 2 medium celery sticks, chopped (100 g/ 3.5 oz)
  • 2 medium carrots, chopped (120 g/ 4.2 oz)
  • 6 cups chicken stock (1.5 L/ 34 fl oz)
  • 1 tsp dried thyme
  • 1/2 tsp sea salt, or to taste
  • 1/4 tsp cracked black pepper, or to taste
  • 2 cups chopped kale (100 g/ 3.5 oz)
  • 1 tbsp chopped parsley
  • Optional: few sprigs of fresh thyme

Instructions

  1. Preheat the oven to 180 °C/ 355 °F (fan assisted) or 200 °C/ 390 °F (conventional).
  2. Make the meatballs by placing all the chicken meatball ingredients in a food processor and blitzing until combined.
    Low-Carb Soul Food Chicken Meatball Soup
  3. Roll into small meatballs. The mix should make 16-20 meatballs in total (about 28 g/ 1 oz each).
  4. Place the chicken meatballs on a greaseproof lined baking tray. Brush with 1 tablespoon of melted ghee. Bake in the oven for about 20 minutes until cooked through and golden.
    Note: If you are short on time, skip the baking and simply add the raw meatballs to the soup after you pour in the stock (step 6). Low-Carb Soul Food Chicken Meatball Soup
  5. Meanwhile, prepare the soup. Melt the butter in a pan and fry the onion, celery and carrot on a medium-low heat for 4–5 minutes, or until they start to soften.
    Low-Carb Soul Food Chicken Meatball Soup
  6. Add the stock, thyme and season. Bring to the boil then reduce the heat to medium-low and simmer for 15 minutes.
  7. Add the kale for 1–2 minutes until it softens.
    Low-Carb Soul Food Chicken Meatball Soup
  8. Taste, adjust seasoning as required. Stir through fresh parsley and top with chicken meatballs. Low-Carb Soul Food Chicken Meatball Soup Enjoy hot or let it cool down. Store in the fridge for up to 4 days, or frozen for 3 months.
    Low-Carb Soul Food Chicken Meatball Soup

Soul Food Chicken Meatball Soup
Step by Step

★★★★★★★★★★
4.7 stars, average of 18 ratings
Soul Food Chicken Meatball Soup
When it's cold outside, nothing beats a bowl of this hearty low-carb chicken meatball soup!
Hands on15m
Overall30m
Servings4
Calories334 kcal
Pin it

Ingredients

  • 2 chicken breasts (450 g/ 1 lb)
  • 1/2 brown onion, cut into wedges (35 g/ 1.2 oz)
  • 2 garlic cloves, roughly chopped
  • 1 tbsp tomato puree (15 g/ 0.5 oz)
  • 2 tbsp chopped parsley
  • 1/2 tsp sea salt
  • 1/4 tsp cracked black pepper
  • 1 tbsp ghee (15 ml)
  • 2 tbsp ghee, butter or coconut oil (30 ml)
  • 1/2 brown onion, chopped (35 g/ 1.2 oz)
  • 2 medium celery sticks, chopped (100 g/ 3.5 oz)
  • 2 medium carrots, chopped (120 g/ 4.2 oz)
  • 6 cups chicken stock (1.5 L/ 34 fl oz)
  • 1 tsp dried thyme
  • 1/2 tsp sea salt, or to taste
  • 1/4 tsp cracked black pepper, or to taste
  • 2 cups chopped kale (100 g/ 3.5 oz)
  • 1 tbsp chopped parsley
  • Optional: few sprigs of fresh thyme

Instructions

  1. Preheat the oven to 180 °C/ 355 °F (fan assisted) or 200 °C/ 390 °F (conventional).
  2. Make the meatballs by placing all the chicken meatball ingredients in a food processor and blitzing until combined.
  3. Roll into small meatballs. The mix should make 16-20 meatballs in total (about 28 g/ 1 oz each).
  4. Place the chicken meatballs on a greaseproof lined baking tray. Brush with 1 tablespoon of melted ghee. Bake in the oven for about 20 minutes until cooked through and golden.
    Note: If you are short on time, skip the baking and simply add the raw meatballs to the soup after you pour in the stock (step 6).
  5. Meanwhile, prepare the soup. Melt the butter in a pan and fry the onion, celery and carrot on a medium-low heat for 4–5 minutes, or until they start to soften.
  6. Add the stock, thyme and season. Bring to the boil then reduce the heat to medium-low and simmer for 15 minutes.
  7. Add the kale for 1–2 minutes until it softens.
  8. Taste, adjust seasoning as required. Stir through fresh parsley and top with chicken meatballs. Enjoy hot or let it cool down. Store in the fridge for up to 4 days, or frozen for 3 months.

Nutrition (per serving, about 2 1/2 cups)

Calories334kcal
Net Carbs6.1g
Carbohydrates8.6g
Protein32.1g
Fat19.2g
Saturated Fat8.5g
Fiber2.5g
Sugar3.4g
Sodium684mg
Magnesium228mg
Potassium1,270mg

Detailed nutritional breakdown (per about 2 1/2 cups)

Net carbsProteinFatCalories
Total per about 2 1/2 cups
6.1 g32.1 g19.2 g334 kcal
Chicken, breast (without skin, raw)
0 g25.3 g2.9 g135 kcal
Onion, brown (yellow), raw
0.6 g0.1 g0 g3 kcal
Garlic, fresh
0.5 g0.1 g0 g2 kcal
Tomato purée (paste, unsweetened)
0.3 g0.1 g0 g1 kcal
Parsley, fresh (spices)
0.1 g0.1 g0 g1 kcal
Salt, sea salt
0 g0 g0 g0 kcal
Pepper, black, spices
0.1 g0 g0 g0 kcal
Ghee
0 g0 g11.3 g102 kcal
Onion, brown (yellow), raw
0.6 g0.1 g0 g3 kcal
Celery stalk, fresh
0.3 g0.2 g0 g4 kcal
Carrot, fresh
2 g0.3 g0.1 g12 kcal
Chicken stock
0.7 g5.4 g4.7 g61 kcal
Thyme, dried
0.1 g0 g0 g1 kcal
Kale, curly, fresh
0.9 g0.5 g0.1 g7 kcal
Salt, sea salt
0 g0 g0 g0 kcal
Pepper, black, spices
0.1 g0 g0 g0 kcal
Parsley, fresh (spices)
0 g0 g0 g0 kcal

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Jo Harding
Creator of ModernFoodStories.com

Jo Harding

Food is one of life’s most powerful medicines. I’m a true testament that once you find the right approach for you, you can overcome poor health through the healing power of food.

I believe the secret to radiant health starts and ends with a healthy gut so my recipes are all grain, gluten and refined sugar free. Most are also dairy-free.

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Comments (10)

I changed the soup up a bit and added three ounces of sour cream. Amazing.

Sounds yum, I love  a creamy soup! 😊

This sounds really good. I don’t have a food processor. Would ground turkey work in this recipe?

Absolutely! Any ground meat would be perfect here 😊

I made a Nigerian inspired version of this today. Chicken balls peppersoup with fresh spinach. It was amazing and the chicken balls were off the hook.

That sounds amazing, I'll need to give it a go!

Can't wait to try this. Can we use a slow cooker or instant pot with this recipe?

I think the Instant Pot set to Sauté would be best for this recipe 😊

Just made this tonight with homemade chicken stock.  It was a hit!  Will definitely make again!

Thank you Tanya, I'm glad you enjoyed!