Keto chicken noodle soup replaces high-carb egg noodles with shirataki noodles — zero-carb konjac noodles that hold their shape in hot broth without turning to mush. The rest of the recipe is standard: chicken thighs, onion, celery, garlic, bone broth. The swap brings the carb count from around 20g per bowl in traditional chicken noodle soup down to 2g net carbs, with no meaningful change to the flavor or the experience of eating it.
I’ve made this a lot of different ways depending on what I’ve got available — bone-in thighs simmered until they fall apart when I have time, a pulled rotisserie chicken when I don’t, and everything in between. The chicken thighs give a richer, more flavorful broth than breast because of the fat and collagen in dark meat, and they don’t dry out if the soup sits on the heat a bit too long. On the road in the van, rotisserie chicken is my go-to — pull the meat, add to the broth, done in 15 minutes.
Below you’ll find a guide to preparing shirataki noodles (the single step most people get wrong), a comparison of keto noodle alternatives if shirataki isn’t available, stovetop, slow cooker, and Instant Pot cook times, and a FAQ covering the most common questions about keto chicken noodle soup. The recipe card is further down — it hasn’t changed.
At a glance
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What Makes Chicken Noodle Soup Keto
Traditional chicken noodle soup is made with egg noodles or pasta, which contribute 20–30g of carbohydrates per serving — too high for ketogenic or low-carb diets. The solution is a straight noodle substitution. Every other element of the recipe — the broth, the chicken, the aromatics, the vegetables — is already keto-compatible at reasonable serving sizes.
The noodle choice is the only meaningful decision. Shirataki noodles are the closest match to the experience of traditional egg noodles in a broth-based soup. They’re translucent, slightly chewy, and absorb the flavor of whatever liquid they’re cooked in. At zero net carbs, they have no meaningful impact on blood sugar or ketosis.
About Shirataki Noodles
Shirataki noodles are made from konjac flour — the dried, ground root of the konjac plant. Konjac is composed almost entirely of a soluble fiber called glucomannan, which the human digestive system cannot break down. This is why shirataki noodles have zero digestible carbohydrates and virtually no calories: the fiber passes through without being absorbed.
They come packaged in liquid inside a sealed bag. The liquid has a distinctive smell — often described as fishy or rubbery — that puts off first-time users and leads to the single most common shirataki complaint. The smell is in the packaging liquid, not in the noodles themselves, and it disappears completely with proper preparation.
How to Prepare Shirataki Noodles
Open the package over the sink and drain the liquid. Rinse the noodles under cold running water in a colander for 1 to 2 minutes, moving them around to expose all surfaces to the water. The smell should dissipate within the first 30 seconds of rinsing.
For soup, a thorough rinse is all that’s required. The extended simmer in hot broth removes any remaining trace of the packaging smell and the noodles absorb the flavor of the broth as they cook.
If you plan to use shirataki noodles in a dry preparation — a stir fry, a salad, or a cold dish — dry-fry them in a hot pan without oil for 2 to 3 minutes after rinsing. This removes excess moisture and gives them a slightly firmer, less slippery texture.
Add the rinsed noodles toward the end of cooking — the last 2 to 3 minutes. Extended cooking makes them softer and eventually mushy. They need minimal heat: bring back to a simmer, then remove from heat.
Keto Noodle Alternatives
Shirataki noodles are the standard choice for keto chicken noodle soup, but several other options work if they’re not available or if you prefer a different texture.
| Noodle | Net carbs | Texture in soup | Notes |
|---|---|---|---|
| Shirataki (konjac) | 0g | Silky, slightly chewy | Rinse well before use. Best overall substitute. |
| Zucchini noodles | ~2g per cup | Soft, watery | Add raw to bowl and pour hot soup over — do not simmer or they go mushy. |
| Palmini (hearts of palm) | ~2g per cup | Firm, pasta-like | Closest to traditional egg noodle texture. No smell. Rinse before use. |
| Kelp noodles | ~1g per cup | Crunchy, firm | Distinct texture — not a close noodle match but keto-compatible. |
| Shredded cabbage | ~2g per cup | Soft, mild | Widely available, no prep needed. Simmer 5 min. Budget option. |
| Cauliflower rice | ~3g per cup | Soft, rice-like | Changes the soup character to chicken “rice” soup. Simmer 5 min. |
Cook Time by Method
The stovetop method is fastest. Slow cooker is the most hands-off option and produces a noticeably richer broth from the longer cook. Instant Pot sits between both on time and result.
| Method | Total time | Notes |
|---|---|---|
| Stovetop | 20–25 min | Fastest. Add noodles in final 2–3 minutes. |
| Slow Cooker | 6–8 hrs (low) | Add noodles and spinach in final 5 minutes on high. |
| Instant Pot | ~15 min (HP + release) | Manual high pressure 8 min. Natural release 5 min. Sauté noodles in after. |
Slow Cooker Instructions
Add the olive oil, diced onion, celery, garlic, chicken thighs, chicken stock, salt, and pepper to the slow cooker. Cook on low for 6 to 8 hours or on high for 3 to 4 hours. Remove the chicken, shred it, return to the pot. Switch to high, add the rinsed shirataki noodles and spinach, and cook for a further 5 minutes until the spinach has wilted. Taste and adjust seasoning before serving.
Instant Pot Instructions
Set the Instant Pot to Sauté. Add the oil, onion, celery, and garlic and sauté for 2 to 3 minutes until softened. Add the chicken thighs, stock, salt, and pepper. Seal the lid, set the valve to sealing, and cook on Manual High Pressure for 8 minutes. Allow 5 minutes of natural pressure release before quick-releasing the remaining pressure. Remove and shred the chicken, return it to the pot. Switch back to Sauté, add the rinsed noodles and spinach, and simmer for 2 to 3 minutes. Serve immediately.
How to Make Keto Chicken Noodle Soup
Ingredients:
- 2 tablespoons Olive Oil – This will be used to sauté the vegetables and add richness to the soup
- 1 small Onion, diced – Adds sweetness and depth of flavor to the broth
- 1 cup Celery, diced – Provides a subtle crunch and earthy notes
- 4 cloves Garlic, finely chopped – Infuses the soup with a savory aroma and pungent taste
- 1 pound boneless, skinless Chicken Thighs – The star of the show, providing protein and richness
- 6 cups Chicken Bone Broth (or chicken stock will work too) – The base of the soup, offering flavor and essential nutrients
- 1 packet Shirataki Noodles, rinsed and drained – These low-carb noodles mimic the texture of traditional noodles without the carbs
- 1 ounce Baby Spinach – Adds a boost of vitamins and minerals, plus a vibrant green color
- ¼ teaspoon White Pepper, ground – Provides a subtle heat and complexity to the broth
- Salt, to taste – Enhances the overall flavor of the soup
Instructions:
- Sauté the vegetables: Heat the olive oil in a large pot over medium heat. Add the diced onion, celery, and sauté for 2-3 minutes until softened.
- Add the aromatics: Add the minced garlic and cook for an additional minute until fragrant.
- Simmer the chicken: Add chicken thighs and bone broth to the pot. Bring to a simmer, then cover and cook for 15-20 minutes or until the chicken is cooked through.
- Shred the chicken: Remove the chicken from the pot and shred it.
- Add the noodles: Add the shirataki noodles to the pot and return to a simmer.
- Combine ingredients: Return the shredded chicken to the pot with the baby spinach and white pepper. Cook for 1-2 minutes or until the spinach is wilted.
- Season and serve: Season with salt to taste. Ladle the soup into bowls and enjoy!
Keto Chicken Noodle Soup
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Ingredients
- 2 tablespoons Olive Oil
- 1 small Onion diced
- 1 cup Celery diced
- 4 cloves Garlic finely chopped
- 1 pound Chicken Thighs
- 6 cups Chicken Broth (Chicken stock will work if you don't have broth on hand)
- 1 packet Shirataki Noodles rinsed and drained
- 1 ounce Baby Spinach
- ¼ teaspoon White Pepper ground
- Salt to taste
Instructions
- Place a large saucepan over medium heat, add the oil, onion, celery, and garlic. Saute for 2-3 minutes, until the onion has softened.2 tablespoons Olive Oil, 1 small Onion, 1 cup Celery, 4 cloves Garlic
- Add the chicken thighs and chicken stock, and stir well.1 pound Chicken Thighs, 6 cups Chicken Broth
- Bring to a simmer, add a lid, and cook for 20 minutes. Until the chicken is tender.
- Remove the chicken from the soup and shred.
- Add the chicken back to the soup along with the noodles. Bring back to a simmer then remove from the heat.1 packet Shirataki Noodles
- Add the pepper and spinach leaves and stir through until they have wilted.1 ounce Baby Spinach, ¼ teaspoon White Pepper
- Taste and add salt, if needed.Salt
- Ladle into bowls and serve hot.
Notes
Nutrition
Pro Tips
Rinse the shirataki noodles before anything else. Open the package, drain into a colander, and rinse under cold water for a full 1 to 2 minutes before the noodles go anywhere near the soup. This removes the packaging smell entirely. No rinsing — or a quick 10-second rinse — is why some people find shirataki unpleasant.
Use chicken thighs, not breast. Thighs have more fat and connective tissue, which means more flavor in the broth and meat that stays tender rather than drying out. Breast works and is leaner, but thigh is the better call for a soup where the meat simmers in liquid.
Shred the chicken rather than cubing it. Press the cooked thighs against the side of the pot with a spoon and they’ll pull apart into the broth naturally. Shredded chicken disperses better in each bowl and absorbs more of the broth flavor than cubed pieces.
Add noodles last and only heat through. Shirataki noodles are already cooked — they just need to come up to temperature in the soup. 2 to 3 minutes of simmering is enough. More than that and they soften past the point of having any texture.
Freeze without the noodles. Shirataki noodles do not hold their texture after freezing and thawing. If making a batch for the freezer, leave the noodles out entirely. Add fresh rinsed noodles when reheating from frozen.
Rotisserie chicken works perfectly. Pull the meat from a store-bought rotisserie chicken, skip the cooking step, and add it directly to the broth in the final 2 minutes. The broth carries the flavor and the saved prep time makes this genuinely fast weeknight cooking.
Reader tips
“Made this in crock pot on a busy week night. I just shredded the chicken when I got home from work as it cooked nicely in the crock pot all day with the celery and onions. Added spinach and miracle noodles when I got home too.”
★★★★★ Dana
Frequently Asked Questions
Traditional chicken noodle soup is not keto — the egg noodles or pasta typically used contain 20 to 30g of carbohydrates per serving. A keto version substitutes the noodles with a zero-carb or low-carb alternative such as shirataki noodles, zucchini noodles, or cabbage. The broth, chicken, and vegetables in a standard chicken noodle soup are all keto-compatible at normal serving sizes.
Shirataki noodles (made from konjac flour) are the standard choice — they’re zero net carbs, hold their shape in hot broth, and absorb the flavor of the soup. Alternatives include zucchini noodles (add raw to the bowl and pour hot soup over, not directly to the pot), Palmini noodles (hearts of palm, closest in texture to traditional pasta), kelp noodles, and shredded cabbage. Each changes the texture and carb count slightly — see the comparison table above for specifics.
The liquid they’re packed in does, yes. Drain the bag and rinse the noodles thoroughly under cold running water for 1 to 2 minutes before use. This removes the smell completely. The noodles themselves have no off flavor once rinsed — in a soup context, any remaining trace disappears in the broth during cooking.
Drain the package into a colander and rinse under cold running water for 1 to 2 minutes. That’s the main step. If you prefer a drier texture (for stir fries or casseroles), dry-fry in a hot pan without oil for 2 to 3 minutes after rinsing. For soup, a good rinse is sufficient — add them in the final 2 to 3 minutes of cooking and just heat through. Don’t simmer for longer or they’ll soften excessively.
Yes. Chicken breast works in this recipe but produces a slightly drier, less flavorful result because breast is leaner and has less connective tissue than thigh. Thighs are the better choice for soups because the fat in the meat enriches the broth as it simmers. If using breast, monitor the cook time closely — it can dry out faster than thigh meat.
Yes. Add all ingredients except the noodles and spinach to the slow cooker and cook on low for 6 to 8 hours or high for 3 to 4 hours. Shred the chicken. Switch to high, add the rinsed noodles and spinach, and cook for a further 5 minutes before serving. Do not add the noodles for the full cook — they’ll be overcooked and mushy by the end of a long slow cooker session.
Freeze it before adding the noodles. Shirataki noodles don’t hold their texture after freezing and thawing — they become too soft. Make the soup base without noodles, cool completely, and freeze in airtight containers for up to 3 months. When reheating from frozen, bring to a simmer on the stovetop and add fresh rinsed noodles in the final 2 to 3 minutes.
Carrots contain approximately 5g net carbs per medium carrot — more than most non-starchy vegetables. This recipe doesn’t include carrots, but some keto chicken noodle soup recipes do in small amounts. A small quantity spread across 6 servings adds a negligible amount of carbs per bowl. If you’re closely managing total daily carbs, omit carrots or use celery only. If you’re at a comfortable carb level, a small amount in a large-batch soup is unlikely to cause a problem.
Use chicken bone broth rather than stock — the gelatin in bone broth adds body and depth that regular stock doesn’t. Season at the end rather than the beginning, since the broth reduces slightly during cooking and concentrates the salt. Fresh herbs — thyme, rosemary, parsley — added in the last 5 minutes keep their character better than herbs added at the start. A splash of apple cider vinegar or lemon juice at serving brightens the overall flavor.
Excellent
Made this in croc pot on a busy week night and it was delicious! I just shredded the chicken when I got home from work as it cooked nicely in crock pot all day with the celery and onions. Added spinach and miracle noodles when I got home too
Made this tonight, added a little chilli oil with the olive oil. Added Broccoli, Brussel sprouts. Delicious! thanks for sharing this delicious recipe!
Sounds delicious Maz 🙂