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Winter is upon us and there is no better way to spend a cold winter’s night than with a bowl of hot chicken soup. 

My mum and grandmother have great recipes, but even as a child, I can remember having to leave out the noodles and peas because they were just too carb-heavy. 

So I have created my own version of this yummy family favourite, that’s low in carbs, but still jam-packed with the flavours of a traditional chicken soup. 

What’s the secret? 

My low-carb chicken soup uses a little secret ingredient – soy grits. 

“What’s that?” You might ask. 

Soy grits are made from lightly toasted soya beans that have been ground into coarse pieces. 

Soya beans are naturally low in carbohydrate and soy grits have approximately 16 grams of carbs per 100 g, so roughly one portion.

This is great for anyone who has diabetes, or anyone who is just looking for a low-carb alternative. 

My Low-carb Chicken Soup has about 10 g of carbs per serve. 

The great thing about soy grits is that when cooked, they add a rich thickness to any meal. 

I like to Bamix my soup so that it has a really creamy texture. 

You can add soy grits to virtually any recipe to add some texture and body, without all the carbs. They’re ideal for curries and soups. 

I get my soy grits from the local health food store, but haven’t seen them at major supermarkets, so you may need to shop around, but most health food stores will have them. 

Other tips to low-carb cooking 

It’s also great to pad out recipes like this with low-carb vegetables like cauliflower. 

Cauliflower only has about 5 grams of carbohydrate per 100 grams, which is almost nothing! 

It’s a great way to add body to dishes without adding too many carbs. 

You can’t have chicken soup without carrots and parsnips, but these are more carb-dense, so it’s great to balance them out with lower-carb veggies like cauliflower. 

This soup is also quick to make. Because I Bamix everything at the end, it means you only have to roughly chop your veg, throw them in the pot and job done. 

It’s a great mid-week meal when you’re after something that’s healthy, full of flavour and will fill you up without making you feel heavy. 

Give my Low-carb Chicken Soup a try! 

Low-Carb Chicken Soup

Course Soup
Keyword chicken soup, diabetic dinner, Diabetic friendly, healthy
Prep Time 10 minutes
Cook Time 1 hour
Total Time 1 hour 10 minutes
Servings 6


  • 4 chicken drumsticks (skin removed)
  • 2 carrots
  • 1/2 bunch of celery
  • 2 parsnips
  • 1/2 cauliflower
  • 100 g soy grits (uncooked)
  • 1 bunch flat leaf parsley
  • pepper (to taste)
  • 2 tbsp chicken stock powder (I use Massel)
  • 1 L water
  • parmesan (to serve)


  1. Add water to a large soup pot, add chicken stock powder, pepper, chicken and soy grits and bring to the boil on the stove. Once boiling, turn the heat down to medium. 

  2. Under cold water, rinse the carrots, celery, parsnips and cauliflower and the parsley, and roughly chop into small pieces. I like to leave the leaves on the celery as this adds flavour to the soup.  You can also add the parsley stalks as this too adds great flavour. 

  3. Add the diced vegetables and parsley to the pot of boiling water and simmer on medium heat for approximately one hour. 

  4. Once cooked, turn off the heat, remove the chicken from the pot with tongs and using a fork, remove the meat from the bone. Add the meat back to the pot and discard the bones. 

  5. Using a Bamix, blend the soup into a smooth texture. 

  6. Serve with a sprinkling of parmesan on top. 

Recipe Notes

diabetic friendly chicken soup

chicken soup

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