Sundried Tomato Chicken Soup
A silky, herbaceous chicken soup elevated with sundried tomatoes, spinach, basil, and a balanced kick of heat — with added body from tomato paste and protein enrichment for a satisfying low-carb meal.
Servings 6 bowls
Calories 290kcal
Ingredients
- 1½ tbsp Olive oil 21 g
- 1 medium onion finely chopped 120 g
- 4 cloves Garlic 12 g
- ½ cup Sundried tomatoes dry-packed
- 2 cups Chicken thighs boneless, cooked & shredded
- 4 cups Chicken broth low sodium
- 2 tbsp Tomato paste
- 3 cups Baby spinach fresh
- ½ cup Fresh basil leaves chopped
- 1½ tsp Italian seasoning
- ¼ -½ tsp Red pepper flakes adjust to taste
- ¾ tsp Sea salt
- ½ tsp Black pepper
- ½ cup Heavy cream or coconut cream
- ¼ tsp Xanthan gum optional, for body
- Optional: Grated parmesan cheese to serve
- 2 scoops whey protein concentrate optional
Instructions
🔹 Sauté Aromatics
- Heat oil in a large saucepan over medium heat.
- Add onions and sauté until translucent (~3–4 minutes).
- Stir in garlic and sundried tomatoes, cooking until fragrant (~1–2 minutes).
- 🔹 Build the Broth
- Add shredded chicken, chicken broth, tomato paste, Italian seasoning, salt, pepper, and red pepper flakes.
- Simmer uncovered for 10–12 minutes to develop flavor.
- 🔹 Enrich & Thicken
- Reduce heat to low. Whisk whey protein with ¼ cup warm broth in a small bowl until smooth.
- Stir protein mixture and cream (or coconut cream) into soup. Simmer 2–3 minutes.
- For added body, sprinkle in xanthan gum while stirring continuously (avoid clumping). Simmer another 2–3 minutes.
- 🔹 Finish with Greens
- Stir in spinach and fresh basil. Cook just until wilted (1–2 minutes).
- Taste and adjust seasoning. Serve hot with optional grated parmesan.
Notes
Calories
~290 kcal
Total Fat
~18 g
Saturated Fat
~8 g
Carbohydrates
~8 g
Dietary Fiber
~2 g
Net Carbs
~6 g
Protein
~27 g
Sodium
~480 mg
Sugar Alcohols
0 g Net Carbs = Total Carbs − Fiber − Sugar Alcohols Nutrition is an estimate and may vary based on brands and final yield. 💡 Notes & Ingredient Functionality
~290 kcal
Total Fat
~18 g
Saturated Fat
~8 g
Carbohydrates
~8 g
Dietary Fiber
~2 g
Net Carbs
~6 g
Protein
~27 g
Sodium
~480 mg
Sugar Alcohols
0 g Net Carbs = Total Carbs − Fiber − Sugar Alcohols Nutrition is an estimate and may vary based on brands and final yield. 💡 Notes & Ingredient Functionality
- Whey Protein: Adds body, satiety, and boosts protein without thickening if whisked properly.
- Sundried Tomatoes: Adds umami and richness; dry-packed preferred for less oil.
- Xanthan Gum: Optional low-carb thickener that mimics creaminess without starch.
- Tomato Paste: Adds depth and stabilizes acidity.
- Spinach & Basil: Provide micronutrients and vibrant herbal flavor.
