High-Protein Marry Me Chicken Soup
Low-Carb • Sugar-Free • Keto-Friendly
This creamy Marry Me Chicken Soup is rich, comforting, and packed with tender shredded chicken, Parmesan cheese, garlic, and Italian herbs. A creamy, savory broth brings everything together for a satisfying low-carb meal that tastes indulgent while keeping carbohydrates low.
- Prep time: 10 minutes
- Cook time: 25 minutes
- Total time: 35 minutes
- Servings: 4
- Estimated nutrition per serving: 360 calories, 38 g protein, 5 g net carbs
Ingredients
- 1½ lb (680 g) boneless, skinless chicken breast
- 1 tablespoon olive oil
- 3 cloves garlic, minced
- ½ small onion, finely diced
- ¼ cup sun-dried tomatoes, chopped (preferably not packed in sugary sauce)
- 4 cups (960 ml) chicken broth, preferably low-sodium
- ¾ cup heavy whipping cream
- ½ cup freshly grated Parmesan cheese
- ½ teaspoon Italian seasoning
- ½ teaspoon paprika
- ½ teaspoon dried thyme
- ¼ teaspoon red pepper flakes, optional
- ½ cup chopped spinach
- Salt and black pepper, to taste
- 1 tablespoon chopped fresh parsley, for garnish
Optional: Add ¼ cup thinly sliced carrots for extra color and flavor. Keep the quantity small to help maintain a low-carb profile.
Instructions
1. Season the chicken
Pat the chicken breasts dry and season with salt, black pepper, and paprika. This helps build flavor before simmering.
2. Sauté the aromatics
Heat olive oil in a large pot over medium heat. Add the chicken and sear for 3–4 minutes per side until lightly golden; it does not need to be cooked through yet. Remove and set aside. Add the onion and cook for 2–3 minutes, then stir in the garlic and sun-dried tomatoes for another 30–60 seconds.
3. Simmer the soup
Pour in the chicken broth and add Italian seasoning, thyme, and red pepper flakes if using. Return the chicken to the pot. Bring to a gentle simmer, cover partially, and cook for about 12–18 minutes, until the chicken reaches an internal temperature of 165°F (74°C).
4. Shred the chicken
Remove the cooked chicken and shred it using two forks. Lower the heat and stir the heavy cream into the broth. Gradually add the Parmesan, stirring until melted and the soup becomes creamy.
5. Add spinach and finish
Return the shredded chicken to the pot. Stir in the spinach and simmer gently for 2–3 minutes until wilted. Taste and adjust salt, pepper, or Italian seasoning as needed. Avoid boiling after adding the cream and cheese.
6. Serve warm
Ladle into bowls and garnish with fresh parsley, extra Parmesan, and a little black pepper. Serve on its own or with keto bread or roasted broccoli.
Approximate nutrition per serving
For 4 servings, using the ingredients above without optional carrots:
| Nutrient | Amount |
|---|---|
| Calories | 360–430 |
| Protein | 40–48 g |
| Total carbs | 5–8 g |
| Fiber | 1–2 g |
| Net carbs | 4–6 g |
| Fat | 20–27 g |
These are estimates. The image’s stated 360 calories and 38 g protein may differ from the actual results depending on ingredient brands, serving sizes, and the amount of cream and cheese used.
Tips for the best soup
- For extra protein: Use chicken breast and measure the chicken portions carefully.
- For a thicker soup: Add a little extra Parmesan rather than flour or cornstarch.
- For fewer carbs: Omit the carrots and check the labels on your broth and sun-dried tomatoes.
- For meal prep: Refrigerate in an airtight container for up to 3–4 days. Reheat gently over low heat, stirring occasionally.
