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Sharon Gillson is a writer living with and covering GERD and other digestive issues.
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Updated on January 24, 2022
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:max_bytes(150000):strip_icc()/KristyDelCoro-22b25779bac64ee4bd990887aef6f4ad.jpg "Low-Fat Heatburn-Friendly Comforting Chicken Noodle Soup Recipe (1)")
Medically reviewed byKristy Del Coro, MS, RDN, LDN
Kristy is a licensed registered dietitian nutritionist and trained culinary professional. She has worked in a variety of settings, including MSKCC and Rouge Tomate.
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:max_bytes(150000):strip_icc()/chicken-noodle-soup-g18-56a8c0ce5f9b58b7d0f4d15f.jpg "Low-Fat Heatburn-Friendly Comforting Chicken Noodle Soup Recipe (2)")
(177 ratings)
Total Time: 35 min
Prep Time: 10 min
Cook Time: 25 min
Servings: 4 (2 1/4 cups each)
Nutrition Highlights (per serving)
315 calories
7g fat
33g carbs
29g protein
| Nutrition Facts | |
|---|---|
| Servings: 4 (2 1/4 cups each) | |
| Amount per serving | |
| Calories | 315 |
| % Daily Value* | |
| Total Fat 7g | 9% |
| Saturated Fat 1g | 5% |
| Cholesterol 84mg | 28% |
| Sodium 737mg | 32% |
| Total Carbohydrate 33g | 12% |
| Dietary Fiber 7g | 25% |
| Total Sugars 8g | |
| Includes 0g Added Sugars | 0% |
| Protein 29g | |
| Vitamin D 0mcg | 0% |
| Calcium 69mg | 5% |
| Iron 3mg | 17% |
| Potassium 732mg | 16% |
| *The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet.2,000 calorie a day is used for general nutrition advice. | |
This heartburn-friendly chicken noodle soup with vegetables is comfort food in a bowl. Previously a no-go for people with heartburn or acid reflux, this low-fat version makes this classic feel-good food available to those with digestive system concerns.
Many chicken soups are shimmering with fat. However, high-fat foods can be a trigger for heartburn and acid reflux discomfort.
This recipe uses previously cooked boneless, skinless chicken breasts for a low-fat protein source, making it a good option for anyone with heartburn.
This easy soup recipe is an ideal busy weeknight meal. If the chicken breasts are cooked in advance, a warm bowl of soup can be ready in about 35 minutes from start to finish.
Ingredients
- 1/2 tablespoonolive oil
- 1 cup celery, trimmed and chopped (about 2 stalks)
- 8 cups water
- 2 cups carrots, peeled and chopped (about 6 medium carrots)
- 4 low-sodium chicken bouillon cubes
- 1/2 teaspoon thyme
- 1/2 teaspoon salt
- 3 ounces dry large egg noodles
- 2 cups boneless and skinless chicken breasts, cooked and diced
- 2 cups frozen peas
Preparation
Heat olive oil over medium-high heat in a large pot.Add chopped celery and cook until translucent.
Add water, carrots, chicken bouillon cubes, thyme, and salt to the pot.Bring to a boil.
Once boiling, add egg noodles to the pot and stir.
Reduce the heat to low and simmer. Cook for 8minutes or until the noodles are tender.
Add the diced cooked chicken breast and frozen peas. Return to a boil.
Once boiling again, reduce the heat to medium-low. Cover andsimmer for 5 to 10 minutes, or until the peas are warm and the soup has a flavorful aroma.
Serve the soup in individual bowls.
Variations and Substitutions
If you don't have any thyme on hand, you can add other herbs that you like. Dried basil or dried parsley would go particularly well in this soup.
You can also substitute chicken broth for the bouillon cubes. If you'd rather use broth, add 4 cups of broth (1 cup per bouillon cube) and use 4 cups of water instead of the original 8 cups.
Cooking and Serving Tips
- To save yourself time in the future, cook a batch of boneless, skinless chicken breasts ahead of time. You can use your favorite cooking method—grilling, poaching, baking, sautéing, pan-frying, steaming, etc. Freeze in a sealed bag or other air-tight containers for 3 to 4 months.
- Freeze whole cooked chicken breasts rather than diced chicken meat if you're planning on freezing for a long time. Diced chicken meat can dry out more quickly.
- Since frozen chicken breasts thaw very quickly, you can have a delicious meal on the table in less than an hour with a little prep and this recipe.
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1 Source
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Sethi S, Richter JE. Diet and gastroesophageal reflux disease: Role in pathogenesis and management. Curr Opin Gastroenterol. 2017;33(2):107-111. doi:10.1097/MOG.0000000000000337
By Sharon Gillson
Sharon Gillson is a writer living with and covering GERD and other digestive issues.
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