Whole-Grain Chicken Noodle Soup with Vegetables

Chicken noodle soup is comforting and familiar, and now it’s nutritious. This version of the old favorite uses low-sodium broth, lean chicken breast, and whole-grain noodles for a heart-friendly, high-fiber version of the comforting classic. Packed with nutrient-rich vegetables like carrots, celery, zucchini, and spinach, it provides essential vitamins and antioxidants while keeping fat and sodium low. 

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To prepare the chicken, cook it and cut it into cubes or bite-sized pieces. You also use leftover chicken from a previous meal, or leftover rotisserie chicken. 

Variations and Serving Suggestions

• You can add more vegetables like mushrooms, bell peppers, or peas for extra fiber, vitamins, and texture.
• Try your favorite shapes of whole-grain pasta like spaghetti, penne, or elbows.
• Swap the whole grain noodles out for a different whole grain like quinoa, farro, or barley for a heartier, fiber-rich option.
• For a gluten-free option, swap ¾ cup uncooked brown rice for the pasta, or use brown rice pasta.
• For a low-carb option, skip the pasta and (optional) serve with parmesan cheese. Another option is to use shirataki noodles or spiralized zucchini or carrots. 
• Spice up this traditional soup by incorporating spices like turmeric (anti-inflammatory), cayenne pepper for heat, or fresh ginger for an immune boost.
• For a protein-rich, plant based alternative, replace the chicken with chickpeas or white beans and use low-sodium vegetable broth instead of chicken broth.

Recipe for Whole-Grain Chicken Noodle Soup with Vegetables

Makes 6 servings

Ingredients

• 1 lb boneless, skinless chicken breast cut into cubes
• 6 cups of low-sodium chicken broth
• 1 cup (about 3 ounces dry) of whole-grain noodles
• 1 large onion, diced
• 3 medium carrots, sliced
• 2 celery stalks, sliced
• 3 cloves garlic, minced
• 1 zucchini, diced
• 1 cup spinach or kale, chopped
• 1 tablespoon olive oil (for sautéing vegetables)
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 1 bay leaf
• ½ teaspoon black pepper (or to taste)
• ¼ teaspoon salt (optional, or to taste)

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Instructions:

1. Heat olive oil in a large pot over medium heat. Add the onion, carrots, celery, and garlic. Sauté for about 5–7 minutes until the vegetables begin to soften.
2. Add the chicken pieces to the pot and cook for 5–7 minutes until they are lightly browned on the outside.
3. Pour in the low-sodium chicken broth. Add thyme, oregano, bay leaf, black pepper, and salt (if using). Bring the soup to a boil.
4. Reduce the heat to low and let the soup simmer for about 20 minutes until the chicken is cooked through and the vegetables are tender.
5. In a separate pot, cook the whole grain noodles according to package instructions. Drain, rinse, and set aside.
6. Once the chicken and vegetables are fully cooked, stir in the cooked noodles and chopped spinach (or kale). Cook for an additional 2–3 minutes until the greens wilt.
7. Remove the bay leaf and serve hot.

Nutrition information per serving: 220 calories; 4 grams of fat; 0.5 grams of saturated fat; 60 mg cholesterol; 200 mg sodium; 25 grams of carbohydrates; 4 grams of dietary fiber; 4 grams of sugar; 20 grams of protein

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