A typical serving of homemade chicken noodle soup with egg noodles can range from around 250 to 400 calories.
Introduction
Remember those days when you weren’t feeling well, and mom would whip up a steaming pot of chicken noodle soup? The aroma filled the house, promising warmth and relief even before the first spoonful. It was pure comfort in a bowl.
These days, we’re all about healthy choices, and that’s great! But sometimes, a classic like chicken noodle soup hits the spot.
This recipe is packed with nourishing ingredients and flavor, so you can indulge in a guilt-free bowl of pure comfort food.
Homemade Chicken Noodle Soup with Egg Noodles Calories – Discovering the Fact
However, here’s a breakdown of how different choices can affect the calories in your homemade chicken noodle soup, with some numbers for reference:
Chicken
Skinless, boneless chicken breast: Around 100 calories per 3 oz serving.
Chicken with skin and bones: Can be double the calories, reaching 200 calories per 3 oz serving. In more detail:
- Skin-on, bone-in chicken breast: ~250 calories per cup (cooked)
- Skinless, boneless chicken breast: ~165 calories per cup (cooked)
- Dark meat chicken (thighs, drumsticks): ~200-240 calories per cup (cooked) depending on fat content
Broth
Low-sodium chicken broth: Around 40 calories per cup.
Regular chicken broth: Can be 50-70 calories per cup. For example:
- 1 cup low-sodium chicken broth: ~40 calories
- 1 cup homemade chicken broth (without added fat): ~20-30 calories (depending on ingredients)
- 1 cup canned broth (regular): ~70-100 calories (check the label, can vary by brand)
Vegetables
Adding 1 cup of chopped vegetables: Adds around 20-50 calories depending on the type of vegetables. For example:
- 1 cup chopped carrots: ~50 calories
- 1 cup chopped celery: ~15 calories
- 1 cup chopped potatoes: ~110 calories
- 1 cup chopped spinach: ~7 calories
Noodles
1 cup cooked egg noodles: Around 180-200 calories.
- 1 cup dried egg noodles: ~200 calories
- 1 cup fresh egg noodles: ~160 calories (can vary depending on brand)
Cooking Methods
- Sautéing vegetables in 1 tablespoon of olive oil: ~120 calories
Here’s two example:
A bowl of chicken noodle soup with skinless chicken breast, low-sodium broth, 1 cup vegetables, and 1/2 cup noodles could be around:
100 (chicken) + 40 (broth) + 30 (vegetables) + 90 (noodles) = 260 calories.
Using skinless, boneless chicken breast (165 calories), low-sodium broth (40 calories), 1/2 cup dried egg noodles (100 calories), 1 cup carrots (50 calories), and 1 cup celery (15 calories) would result in a soup with approximately 370 calories per serving.
Tips for a Healthier Version (Lower Calorie Count)
- Use low-sodium broth (saves 10-30 calories per cup).
- Choose skinless, boneless chicken breast (saves up to 100 calories per serving).
- Add plenty of vegetables (increases fiber and lowers calorie density).
- Control the portion size of noodles (significantly impacts calorie count). Limit the amount of egg noodles to 1/2 cup or less per serving.
- Load up on low-calorie vegetables like carrots, celery, spinach, and onions.
- Skip sautéing vegetables in oil, or use a minimal amount (like a teaspoon).
By making these adjustments, you can easily create a delicious and healthy chicken noodle soup with a lower calorie count.
Classic Comfort, Modern Choices: Lighter Chicken Noodle Soup
This recipe is a twist on the classic chicken noodle soup, offering the same comforting flavors with a lighter touch.
Classic Ingredients
Chicken: The heart of the soup, providing protein and richness.
Broth: Forms the base of the flavor, traditionally made with chicken bones.
Vegetables: Add color, texture, and essential vitamins. Popular choices include carrots, celery, and onion.
Egg Noodles: Classic comfort food addition, offering a satisfying bite.
Healthy Swaps
Low-Sodium Broth: Reduces the overall sodium content of the soup, making it heart-healthy.
Skinless Chicken Breast: Lower in fat compared to chicken thighs.
Portion Control with Noodles: We’ll use a smaller amount of noodles to manage calorie intake while still enjoying their comforting texture.
How to make homemade chicken noddle soup with egg Noddles using low calories?
Classic chicken noodle soup can be a comforting and healthy meal, but it can also be packed with calories. Here’s a quick tip for making a lighter version at home using lean protein, flavorful broth, and portion control:
Ingredients
- 4 cups low-sodium chicken broth
- 1 boneless, skinless chicken breast (around 1 lb)
- 2 carrots, chopped
- 2 stalks celery, chopped
- 1 onion, chopped
- 1 clove garlic, minced
- 1/2 cup dried egg noodles (or 1 cup cooked whole wheat noodles)
- Salt and pepper to taste
- Fresh herbs (optional): parsley, thyme, or chives
Instructions
Step 1: Poach the Chicken
In a large pot, bring the broth to a simmer. Add the chicken breast and cook for 15-20 minutes, or until cooked through. Remove the chicken and shred it with two forks.
Step 2: Sauté the Vegetables
While the chicken cooks, heat a drizzle of olive oil in a pan over medium heat. Add the onions, carrots, and celery and sauté for 5-7 minutes, or until softened. Add the garlic and cook for another minute.
Step 3: Assemble the Soup
Add the shredded chicken, sautéed vegetables, and egg noodles (or cooked whole wheat noodles) to the simmering broth. Season with salt and pepper to taste.
Step 4: Serve
Ladle the soup into bowls and garnish with fresh herbs (optional).
Step 5: Portion Control Tip
This recipe makes approximately 4 servings. For a lighter portion, consider dividing the soup into bowls before adding the noodles, then adding only 1/4 cup of noodles per serving.
How To Customize Your Lighter Chicken Noddle Soup?
We understand everyone has different taste preferences! This recipe is easily adaptable to your liking. Here are some ideas for customizing your lighter chicken noodle soup:
Veggie Power
Swap out the classic trio for other nutrient-packed options.
Try adding broccoli florets for extra vitamin C, green peas for a pop of sweetness, or a handful of spinach for a boost of iron (these leafy greens cook quickly, so add them just before serving).
Lean Protein Variations
Chicken isn’t the only game in town! Substitute the chicken breast with boneless, skinless turkey breast for a similar protein content.
Ground turkey can also be used (brown it in a pan before adding it to the soup). Both options maintain the lean protein focus while offering slightly different flavors.
Gluten-Free Options
Craving noodles but following a gluten-free diet? No problem! Use rice noodles or chickpea noodles instead of the egg noodles. Both have a neutral flavor and cook quickly in the broth.
Keep in mind that rice noodles may have slightly higher calories than egg noodles, while chickpea noodles offer a good source of plant-based protein.
Remember, these variations may slightly alter the calorie count of your soup. Keep an eye on ingredient labels if calorie tracking is important to you.
Feel free to experiment and create your own perfect bowl of comforting, lighter chicken noodle soup!
Conclusion
This recipe offers the best of both worlds: it’s comforting and satisfying like your favorite indulgences, but without going overboard on calories. Plus, making it yourself means you control the ingredients!
Dive into deliciousness and healthy eating at the same time. Give it a try and share your own variations in the comments below – we can’t wait to see what creative twists you add!