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Keto Chicken Noodle Soup Jars

4.3 stars, average of 66 ratings

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I don’t know about you, but I find packing lunch one of the hardest parts of staying keto.

I mean, let’s be honest here, there are only so many salads or egg cups that you can eat before you want to throw your Tupperware at Betty from Accounting for eating her takeout next to you.

Enter these noodle jars. They are quick to put together the night before, keep well in the fridge, travel easily and they taste amazing! And the winning point? All you need is boiling water to make them once you’re ready to eat them at work.

I have used chicken flavourings here, but you can use any broth and meat combination that appeals to you. It’s a great way to use up leftover meat from dinner. If you like to eat something fast, hot, nourishing, satisfying and low carb for lunch (or dinner or breakfast) then check these portable noodle soup jars out.

I have used Ball Mason jars. But really any clean glass jar with a tightly fitting lid will do. Just make sure that the mouth is wide enough for you to eat out of easily. Enjoy!

Hands-on Overall

Serving size jar

Allergy information for Keto Chicken Noodle Soup Jars

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

Nutritional values (per serving, jar)

Net carbs5.3 grams
Protein22.2 grams
Fat16.6 grams
Calories262 kcal
Calories from carbs 8%, protein 34%, fat 58%
Total carbs8.2 gramsFiber2.8 gramsSugars3.3 gramsSaturated fat2.6 gramsSodium1,027 mg(45% RDA)Magnesium29 mg(7% RDA)Potassium288 mg(14% EMR)

Ingredients (makes 2 servings)

  • 1 packet Shirataki noodles, rinsed and drained (200 g/ 7.1 oz)
  • 2 heaped tsp dehydrated chicken broth or stock
  • 1 cup diced or shredded cooked chicken breast (142 g/ 5 oz)
  • 1/2 cup bean sprouts, choose the thicker sprouts (25 g/ 0.9 oz)
  • 1/4 cup grated carrot (32 g/ 1.1 oz)
  • 1 medium spring onion, sliced (15 g/ 0.5 oz)
  • 2 tbsp thinly sliced red bell peppers (20 g/ 0.7 oz)
  • 2 tbsp thinly sliced yellow bell peppers (20 g/ 0.7 oz)
  • 2 tbsp extra virgin olive oil (30 ml)
  • freshly chopped chile pepper, to taste
  • fresh coriander, to taste

Note: Make sure that you read your labels well to ensure that extra carbs aren’t sneaking in. Alternatively, use quality chicken stock or bone broth.


  1. Open your Shirataki noodles and rinse them well under cold water, according to packet directions. Drain and leave in colander until ready. Option: to remove any unwanted smell, use this method to prepare shirataki noodles and keep them in the fridge until ready to use. Keto Chicken Noodle Soup Jars
  2. Place your powdered stock in the bottom of each jar. Next place your chicken and then the drained noodles. Keto Chicken Noodle Soup Jars
  3. Top with the red peppers, spring onions, chilli, coriander, carrot and bean sprouts and finish off with a tablespoon of olive oil per jar. Keto Chicken Noodle Soup Jars
  4. Place lid on jar and store in fridge until ready to eat. Keto Chicken Noodle Soup Jars
  5. To Serve: Remove lid and pour boiling water into jar until full. Stir contents well and let sit for about five minutes to allow the vegetables to soften. Blow Betty from Accounting a big kiss and eat up! Keto Chicken Noodle Soup Jars

Ingredient nutritional breakdown (per serving, jar)

Net carbsProteinFatCalories
Shirataki noodles
1.5 g0 g0.2 g4 kcal
Soup, chicken broth or bouillon, dry, prepared with water
0.7 g0.7 g0.6 g10 kcal
Bean sprouts, fresh (sprouted mung beans)
0.5 g0.4 g0 g4 kcal
Carrot, fresh
1.1 g0.1 g0 g7 kcal
Spring onion, scallion, green onion, fresh
0.4 g0.1 g0 g2 kcal
Peppers, red bell, fresh
0.4 g0.1 g0 g3 kcal
Peppers, yellow bell, fresh
0.4 g0.1 g0 g3 kcal
Peppers, chile (chili), fresh
0.4 g0.1 g0 g2 kcal
Coriander (cilantro), fresh
0 g0 g0 g0 kcal
Olive oil, extra virgin
0 g0 g13.5 g119 kcal
Chicken breast, cooked, boiled
0 g20.6 g2.2 g107 kcal
Total per serving, jar
5.3 g22.2 g16.6 g262 kcal

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Naomi Sherman
Creator of

Naomi Sherman

Naomi is the force behind Naomi Sherman, Food Creative. She is passionate about recipe development, food photography and styling.

An accomplished home cook who was diagnosed with an auto-immune disease eight years ago, Naomi started to explore the connection between healthy, whole food and her symptoms, and a new love was born.

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Comments (12)

I can't wait to try this recipe exactly as written...except we don't have Betty in Accounting!  LOL!!  This sounds amazing and what a fabulous comfort food for lunch at work, or any day of the week.  Thank you for the GREAT ideas!

I hope you enjoy! 😊

What size are these jars? what a great idea...lunch is tough. i can't boil water at work but i guess i can nuke water. really rather not use the micro but it's worth it not to have to have a salad EVERY day. 😊

Hi Stef, I think these are 8-oz jars. Microwaving is actually ok - I have more information in this post: Nutella Keto Mug Cake

They're the 16oz jars.

You may be right - it's better to use bigger in any case (more stock will fit).

The Protein totals on this seem off based on the chicken, am i missing something?

Well spotted, thank you! The nutrition facts for diced chicken were missing - fixed 😊

I’m so glad I found this recipe and that I now know how to cook the noodles properly ... it taste so good and so filling!!! I made enough for the entire week, so nice not having to worry about east to go lunches.

Looks really good - I have chicken bone broth in my freezer that I made and put in 2 cup bags.  So I would leave out the powdered broth, but should I bring the broth separately, heat it up at work, and then pour it into the jar?  Thanks!

Hi Marilyn, I would leave out the dehydrated stock and keep the prepared stock separately. Heat up until boiling and then pour in the jar. I hope this helps!

GREAT idea! Can't wait to try this one!