PF
Warm chicken noodle soup with carrots and herbs in a white cup, perfect comfort food.
Stovetop~40 minComplexity

Chicken Noodle Soup Recipe

This Chicken Noodle Soup contains 8g protein and 173 calories per serving — a low-protein, calorie-light option for lifters managing total daily intake. Quick-preps 4 servings on the stovetop, offering volume and comfort without competing with your protein targets from main dishes. Batch this as a starter or side when you need filling food that doesn't crowd your macro budget.

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Ingredients

4 servings
  • 1 ½ Teaspoons Kosher Salt (Divided, Plus More For Pasta Water)
  • Pasta, Egg Noodles, Wide, Dry
  • Olive oil(15g)

    Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.

  • Yellow Onion(480g)
  • Carrots(480g)
  • Celery(240g)
  • ½ teaspoon ground black pepper (plus more to taste)
  • Thyme, Fresh
  • Garlic(15g)
  • Ginger, Fresh Root(15g)
  • Low Sodium Chicken Broth(1920g)
  • Chicken Thigh, Boneless Skinless

    Boneless skinless thighs. Fattier than breast but more forgiving to cook.

  • Lemon Juice, Fresh(30g)
  • Chopped fresh parsley or thyme (for serving)

Instructions

  1. 1Heat the olive oil in a large Dutch oven or pot over medium heat. Add the diced onion, carrots, and celery, then cook 5–7 minutes, stirring occasionally, until the vegetables begin to soften.
  2. 2Add the minced garlic and grated ginger to the pot, then cook 30 seconds to 1 minute over medium heat, stirring constantly, until fragrant.
  3. 3Pour in the low sodium chicken broth and add the fresh thyme sprigs. Increase heat to medium-high and bring to a simmer.
  4. 4Add the chicken thighs to the simmering broth, then reduce heat to medium-low and partially cover the pot. Simmer 10–12 minutes until the chicken reaches an internal temperature of 165°F. Transfer the chicken to a cutting board, discard the thyme sprigs, then dice or shred the chicken and return it to the pot.
  5. 5While the chicken cooks, bring a separate pot of salted water to a boil over high heat. Add the wide egg noodles and cook to al dente according to package directions, then drain and toss lightly with a drizzle of olive oil to prevent sticking.
  6. 6Stir the fresh lemon juice into the broth and taste to adjust seasoning.
  7. 7Divide the cooked noodles evenly into 4 airtight containers while hot, then ladle the broth and chicken mixture over the top (this prevents noodles from absorbing excess liquid during storage).
  8. 8Allow to cool to room temperature, then seal containers and refrigerate for up to 4 days.

Nutrition — Per Serving

173

calories

8g

protein

4g

fat

Carbohydrates
28g
Saturated fat
0.7g
Sodium
761 mg
Dietary fiber
6.5g

4 servings per batch · ~799g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does this Chicken Noodle Soup Recipe have per serving?

Each serving delivers 8g of protein and 173 calories with 4g fat and 28g carbs. This lighter version comes in lower in calories than other soup options, making it more calorie-efficient.

How long does this Chicken Noodle Soup Recipe take to prep?

Quick prep on the stovetop yields 4 servings, allowing you to prepare multiple batches back-to-back if you're meal prepping several days at once. Total time is minimal for the serving count.

Is this Chicken Noodle Soup Recipe good for fat loss?

At 173 calories and 8g protein per serving, this recipe is calorie-light and works well as a low-calorie side during a cutting phase. Combine it with higher-protein entrees to hit daily macro targets without excess calories.

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