Healthy Soul Food Chicken Meatball Soup

4.6 stars, average of 13 ratings

Healthy Soul Food Chicken Meatball SoupPin recipeFollow us 124.8k

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.

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Hands-on Overall

Nutritional values (per serving, 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.
    Healthy 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). Healthy 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.
    Healthy 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.
    Healthy Soul Food Chicken Meatball Soup
  8. Taste, adjust seasoning as required. Stir through fresh parsley and top with chicken meatballs. Healthy 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.
    Healthy Soul Food Chicken Meatball Soup

Ingredient nutritional breakdown (per serving, about 2 1/2 cups)

Net carbsProteinFatCalories
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
Total per serving, about 2 1/2 cups
6.1 g32.1 g19.2 g334 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 (8)

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

Reply

Absolutely! Any ground meat would be perfect here 😊

Reply

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.

Reply

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

Reply

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

Reply

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

Reply

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

Reply

Thank you Tanya, I'm glad you enjoyed!

Reply