Whole30 + Keto Lemon Artichoke Chicken Soup
Whole30 + Keto Lemon Artichoke Chicken Soup Recipe + Video – 3.3g net carbs! A low carb artichoke soup packed with veggies and tender chicken. Uses frozen vegetables to make this super simple. Paleo, gluten free, grain free, dairy free, sugar free, clean eating, real food.
I have a new favorite thing.
Frozen vegetables are ideal for soups because they’re frozen at the peak of freshness. They’re going to get cooked down anyway, so it’s ok that they’re a little mushy to start with. Plus, you don’t have to worry about BPA in cans.
Even better? No chopping required!
This lemon artichoke chicken soup is almost all frozen vegetables. It takes just 5 minutes of prep to chop the carrot, celery and onion. But hey! You could maybe get those frozen too! Add in chicken and chicken stock, simmer, then dump in your frozen artichoke hearts, chopped spinach and cauliflower rice. Stir in lemon zest and lemon juice. Soup is ready!
Chicken To Use
This lemon artichoke chicken soup is perfect for meal prep as a lunch or dinner! See recipe notes for meal prep instructions. And couldn’t be healthier. Keto, whole30, gluten free, grain free, dairy free, sugar free, clean eating, real food.
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- 1 large carrot, chopped
- 4 stalks of celery, chopped
- 1 yellow onion, sliced
- 2 cloves of garlic, grated or finely minced
- 1 tablespoon olive oil
- 2 teaspoons kosher salt + 2 teaspoons pepper
- 1.5 pounds chicken drumsticks, thighs and/or breasts (or equivalent of 3 cups shredded chicken)
- 8 cups chicken stock
- (2) 12-ounce bags frozen artichoke hearts
- 16-ounce bag frozen chopped organic spinach
- 12-ounce bag frozen organic cauliflower rice
- zest from 2 lemons
- juice from 2 lemons
- Heat your dutch oven over medium high heat. Add the olive oil, then add the carrots, celery, onions, garlic, salt and pepper. Cook until the vegetables are softened, about 10 minutes, stirring occasionally.
- Add in the chicken and chicken stock. Simmer until the chicken has an internal temperature of 165ºF, about 30 minutes.
- Remove the chicken and rest until cool enough to handle. Pull all the chicken off the bones, then shred the chicken.
- Return the shredded chicken to the soup along with the frozen artichoke hearts, frozen spinach and frozen cauliflower rice. Cook another 5 minutes until the frozen vegetables are thawed and warm.
- Add in the lemon zest and lemon juice. Taste for salt, pepper and lemon juice and adjust if needed.
- Serve warm, with additional lemon wedges.
- Will keep in an airtight container refrigerated for 5 days, or frozen for 6 months.
Chicken: I like to use chicken drumsticks because the dark meat adds tons of flavor, and so do the chicken bones when simmering in the soup. But you could substitute chicken breasts or thighs, or even already cooked shredded chicken to cut the cooking time way down! I get my organic chicken from Butcherbox, which I highly recommend!
Artichokes: I get frozen artichoke hearts at Trader Joe’s, they always have them! I’ve also seen them at a few Whole Foods and at Safeway. This is my preferred choice since it is the purest artichoke flavor. If you can’t get frozen artichoke hearts, you could use canned artichoke hearts. Just drain them and give them a good rinse since they get a briney flavor when canned. Same would work for jarred artichoke hearts in oil! Drain and give a good rinse to those as well.
Frozen Spinach + Cauliflower Rice: I love using frozen spinach and cauliflower rice since it’s the most convenient, and I always have it on hand. You could substitute fresh spinach (use 3 packed cups fresh spinach) and fresh cauliflower rice (use 2 cups fresh cauliflower rice) if that’s what you prefer and/or have on hand.
Meal Prep Instructions: Store in an airtight container for up to 5 days in the refrigerator. HEATING: Microwave until warm, about 3-5 minutes. Or reheat in a sauce pan on the stove top until warm.
Freezing Instructions: Freeze in a freezer safe airtight container for at least 6 months. Reheat in the microwave from frozen until warm, about 5-7 minutes.
Nutrition Facts: The nutritional information is calculated based on the exact ingredients and quantities listed in the Ingredients above. It is provided as a courtesy only and should be construed as an estimate rather than a guarantee. Ingredients can vary, especially if you make recipe substitutions. Always best to go off your own calculations based on the ingredients and measurements you use.
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