When brainstorming my next soup recipe, I found myself dealing with a particularly rough hangover—I won’t sugarcoat it. I typically limit my drinking and am currently taking an extended break, so when I do indulge, I definitely feel the effects. In that moment, I asked myself: What would help me feel better right now? The answer was clear—soup. I initially planned to make a classic chicken noodle soup but wanted something even more restorative. That’s how this Gut-Healing Lemon Ginger Chicken Soup was born—nourishing, comforting, and packed with ingredients to support digestion and recovery.
This is not only a perfect recipe to enjoy when you aren't feeling good, but a recipe to make for dinner in general! If you live with someone or have a family, they are also going to enjoy the warming and healing effects of this chicken soup. It's a satiating soup filled with ingredients such as, quinoa, carrots, onion, chicken, kale, that are all going to ensure you leave the dinner table feeling full and satisfied. If you believe this soup isn't enough to feed your family or friends you're having over, please feel free to pair with a side salad or roasted vegetables for more fiber and color - some toasted bread like focaccia would pair so well with this recipe.
Even though soup in general doesn't make for a quick recipe, this soup is an easy one to make. All you need to do is boil the chicken prior to making the soup (I suggest adding bay leaf while boiling the chicken), and then shredding it. Then, you have to dice up the garlic, carrot, onion, and celery. After that, it's add and go. While you're making the soup, just make sure to watch the water levels. While I first started learning to make soups, I would add too much water and would end up with water and vegetables, not a hearty broth. If the soup has simmered long enough, it should have a richer consistency and flavor.
As a gut health dietitian I always try to provide you with recipes that are yes, easy to make, but also gut health promoting. With all of the different vegetables mixed into the soup along with ingredients such as, ginger, bone broth, quinoa, and garlic, this is a recipe your gut is going to adore you for. When I say a recipe is "gut health promoting" it's because it has fiber, which will support your daily bowel movements and bowel regularity, it has anti-inflammatory ingredients, and it has prebiotic sources, aka food for your already existing gut bacteria in your colon, like the onion. If we are claiming something is "gut promoting" it better be loaded, like this recipe is. So, let's get to the recipe!
Why You’ll Love This Gut-Healing Lemon Ginger Chicken Soup
This Gut-Healing Lemon Ginger Chicken Soup is a nutritious, satisfying meal that’s perfect for cold winter days or for when you're feeling sick and need a healing soup. Speaking of healing, this is the soup I want you having when you're not feeling your best or want a recipe that is gut nourishing.
Health Benefits of Key Ingredients
Bone broth: One of the key benefits of bone broth is its high content of L-glutamine, an amino acid that plays a significant role in your gut health. L-glutamine helps to maintain the integrity of your gut lining as it is the fuel source for your intestinal lining. It supports proper digestion, improves nutrient absorption, and reduces the risk of inflammation.
Kale: Kale is an excellent source of vitamin K, which helps our blood to clot (way more important than you think). It’s high in antioxidants like vitamin C as well, which we know is key for our immune health.
Ginger: A natural remedy for nausea and digestive discomfort, ginger is also great for reducing inflammation and boosting circulation.
Yields: 4
Portion size: 1 bowl
Prep time: 15 minutes
Cook time: 50-60 minutes
Total time: 1 hour 5 minutes - 1 hour 15 minutes
This recipe is gluten free.
Ingredients:
3 tbsp extra virgin olive oil
4 cloves garlic, minced
½ sweet onion, finely diced (or 1 small onion, finely diced)
2 celery stalks, finely diced
2 carrots, finely diced
Salt to taste
Dash red pepper flakes 1 tbsp freshly grated ginger 1 chicken breast, cooked and shredded
⅓ cup white quinoa
4 cups (32 oz) bone broth
3 cups hot water
Small rind of parmigiano reggiano
Juice of 1 lemon
2 cups shredded kale
Optional garnish of fresh parsley
Customizing Your Gut-Healing Lemon Ginger Chicken Soup:
This recipe is, per usual, customizable. You can feel free to make it your own depending on what you have at home and what dietary restrictions you have. You can also feel free to add more ingredients to the recipe as well.
Dairy free: if you're dairy free, please opt out of adding the parmigiano reggiano rind. I added that in for extra flavor.
No quinoa: if you don't have quinoa, feel free to use pearl couscous, ditalini pasta, or basmati rice.
Don't like kale: if you don't like kale, feel free to add spinach instead!
Why You’ll Love This Gut-Healing Lemon Ginger Chicken Soup:
This Gut-Healing Lemon Ginger Chicken Soup is more than just a delicious bowl of comfort—it's also incredibly nourishing and healing. Here's why you'll love it:
Anti-inflammatory benefits: The ginger and bone broth are two anti-inflammatory queens. They are going to help reduce any inflammation in body from joint pain to unwanted digestive symptoms. They are going to support your immune system and ensure you avoid getting chronically sick!
High in fiber: With the quinoa, kale, carrots, onion, and celery, this soup is loaded with fiber making it filling and satisfying, while also promoting gut health.
Great for meal prep: This soup stores well in the fridge for up to 4 days and can be frozen for up to 2 months, making it an excellent choice for meal prep.
Instructions:
1. Boil the chicken: before making the soup, cook the chicken. Fill a pot with water, about ¾ full, and add three lemon slices and four bay leaves. Bring to a boil, then add the chicken. Cook until fully white on the inside. If any white residue (chicken grease) rises to the top, skim it off with a ladle. Once done, remove the chicken and shred it.
2. Prepare the ingredients: while the chicken cooks, chop the garlic, onion, celery, carrot, and kale.
3. Sauté the aromatics: in a large pot, heat extra virgin olive oil over medium heat. Add the garlic, onion, carrot, and celery. Sauté for 3-4 minutes until softened, then add 2 tsp of salt and stir well.
4. Add chicken & seasonings: stir in the red pepper flakes and grated ginger, allowing them to toast for about 30 seconds to enhance their flavors. Then, add the shredded chicken and mix well. Stir in the quinoa.
5. Simmer the soup: pour in the bone broth and hot water. Bring to a boil, then reduce the heat and let it simmer for 20 minutes, or until the quinoa is tender. Watch the water levels to ensure it does not dry up or have too much water.
6. Finish with greens & citrus:stir in the kale and allow it to wilt. Squeeze in fresh lemon juice and adjust seasoning with salt to taste.
7. Serve: ladle into bowls and garnish with fresh parsley if desired. Serve warm with an extra lemon wedge on the side.
Recipe Notes:
Change the onion: Swap sweet onion for red onion.
Swap out the celery: I've used fennel in this recipe and it's delicious.
Use a different broth: If you’re vegetarian or vegan, feel free to first opt out of the chicken and also switch the bone broth for vegetable broth.
Use a different grain: if you don't have quinoa, feel free to use pearl couscous (shout out my friend for this idea), basmati rice, or ditalini pasta.
Garnish: you can add garnishes like fresh cilantro or parsley.
Frequently Asked Questions:
Can I make this soup ahead of time?: Yes! This Gut-Healing Lemon Ginger Chicken Soup stores well in the fridge for up to 4 days. You can also freeze it for up to 2 months. Just let it cool completely before storing in an airtight container.
Can I use a different type of protein?: Absolutely, especially if you're looking for a vegetarian option. You can use extra-firm tofu instead!
What can I serve with this soup?: This soup pairs beautifully with a side of bread that you can dip into the soup, a green salad like an arugula salad, or roasted vegetables such as carrots, zucchini, broccoli.
What if I don't have fresh ginger?: Please feel free to use powdered ginger if you would like. I've provided the amounts above in the ingredients section.
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