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Warm Up and Heal: A Recipe for Healthy Chicken Soup for Winter Colds

Winter brings the joy of snow, cozy blankets, and the comfort of hearty soups. But it also brings the dreaded winter colds. When sniffles and sneezes arrive, there’s nothing quite like a bowl of nourishing chicken soup to provide comfort and relief. Today, we have a special recipe for a healthy chicken soup that’s perfect for soothing those winter blues. This recipe comes from EatingWell author Karen Rankin, known for her nutritious and delicious creations.

The Healing Powers of Chicken Soup

Chicken soup has earned its reputation as a go-to remedy for colds and illnesses for a good reason. It’s not just a comforting bowl of warmth; it also offers several health benefits that can help you recover more quickly:

  • Hydration: One of the key components of chicken soup is its broth, which provides essential fluids to keep you hydrated when you might not feel like drinking water.
  • Nutrient Boost: A well-made chicken soup includes a variety of vegetables, providing important vitamins and minerals that support your immune system.
  • Protein: Chicken is a lean source of protein, which is crucial for repairing tissues and supporting immune function.
  • Anti-Inflammatory Properties: Ingredients like garlic, ginger, and herbs often found in chicken soup have natural anti-inflammatory properties that can help ease congestion and soothe a sore throat.

Karen Rankin’s Creamy Chicken Noodle Soup with Rotisserie Chicken:


  • 2 tablespoons unsalted butter
  • 1 tablespoon olive oil
  • 2 cups chopped yellow onion (from 1 large onion)
  • 1 cup chopped carrots (from 2 medium carrots)
  • 1 cup chopped celery (from 2 large stalks)
  • 1 ¾ teaspoons kosher salt
  • 3 tablespoons all-purpose flour
  • 4 cups unsalted chicken stock
  • 2 cups whole milk (you can use 2% as a healthier substitute)
  • 4 ounces uncooked whole-wheat egg noodles
  • 3 cups coarsely chopped rotisserie chicken breast (from 2 rotisserie chickens)
  • 1 cup frozen green peas


  • Melt butter with olive oil in a large Dutch oven over medium-high heat. Add onion, carrots, celery and salt and cook, stirring often, until vegetables are slightly softened, 6 to 8 minutes. Add flour and stir to coat. Stir in stock and milk and let the mixture come to a boil. Add uncooked noodles to the boiling mixture. Cover and cook until noodles are al dente, about 8 minutes. Stir in chicken and peas and cook until pasta reaches desired doneness and chicken and peas are warmed through, about 1 to 2 more minutes. Serve immediately.

When winter colds come knocking, it’s reassuring to have a trusted recipe for healthy chicken soup at your disposal. This warming and nourishing dish can help ease symptoms, provide essential nutrients, and bring a sense of comfort during chilly days.

So, the next time you or a loved one is under the weather, whip up a batch of this hearty chicken soup. The act of preparing and sharing a meal made with love can be just as healing as the ingredients themselves. Stay warm, stay healthy, and enjoy the soothing embrace of a bowl of homemade chicken soup.

taft draperI am Taft Draper, Registered Dietitian and Integrative Nutritionist, based in the Asheville, NC area and serving clients worldwide, who has made it my mission to help my clients understand that food is medicine and that it is your best ally for a healthy, happy life. Book a free discovery session to discuss your health and wellness goals and see if I’m the right wellness partner for you.


anti-inflammatory, chicken soup, cold and flu season, diets, integrative medicine

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