Soup for Breakfast: It Does a Body Good.

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(Paleo, AIP, GAPS, Wahls)

Healing Soup for Breakfast | Phoenix Helix

“I live on good soup, not on fine words.” ~ Moliere

When I was a little girl and would catch a cold, in addition to the Vicks Vapor Rub my mother massaged into my chest at night, she would also heat up a can of Campbell’s Chicken Noodle Soup to feed me during the day. I loved the warm, clear broth, bland aside from the taste of salt (perfect for my picky palate). The soup didn’t heal me, filled as it was with additives and MSG, but my mother’s love certainly helped. Homemade soup has been used for healing by cultures around the world for hundreds of years. Without knowing it at the time, when I savored that canned soup as a child, my ancestral memory was reaching out for the real thing.

As an adult, I made real chicken soup for the first time, when my mother-in-law was recovering from pneumonia. I remember it so well:  searching her grocery store for the solitary organic chicken tucked amid the conventional ones; scouring the produce department for its handful of organic vegetables; putting them all in her largest pot and letting it cook all day, until the meat fell off the bones and the vegetables gave their flavor to the stock. I remember the smell drew her from her room, where she had been napping all day, and how the color seemed to return to her cheeks as she ate. She stayed up visiting for hours that night, before returning to bed and waking up considerably better the next day. This is the soup that’s lovingly called Jewish Penicillin, for good reason.

However, you don’t have to wait until you’re sick to eat this soup. In fact, for the past 6 months I’ve been eating this for breakfast. I started the Paleo Autoimmune Protocol in January, which doesn’t allow grains, eggs or dairy. As an American, this can leave you wondering what on earth to eat, but did you know that millions of people around the world start their day with soup? And how smart they are! What’s a more nurturing, soothing and healing way to start the day? For people with autoimmune disease, homemade broths are recommended as an essential healing food. This recipe involves slow cooking of the whole chicken, releasing beneficial gelatin and amino acids, making bone broth a natural component of the meal. The soup also contains other healing foods such as onion, garlic, ginger and coconut oil. The result is a delicious and nutritious soup that I never tire of eating. I also notice that it keeps me satiated far longer than my former breakfasts ever did. An added bonus? This recipe makes a big pot that can last the whole week.

Recipe: Nourishing Chicken Soup
adapted from Jordan Rubin


1 whole organic chicken (3-4 lbs)
2-3 large onions (peeled and quartered)
6 stalks celery (rinsed and halved)
6 carrots (scrubbed and halved)
6 cloves garlic (peeled)
4 inch piece ginger (peeled and quartered)
1 Tbsp. apple cider vinegar
4 Tbsp. unrefined coconut oil
2 Tbsp. sea salt
4-6 cups water
4 cups carrots (sliced thinly)
1 lb. frozen peas (for strict AIP, substitute 1 lb. frozen broccoli)


  1. Place the first 9 ingredients in a large soup pot. Fill with water, cover and bring to a boil. Once boiling, turn down the heat and simmer gently for 8 hours. Add more water throughout the day as needed.
  2. Use 2 large spoons to gently lift the whole chicken from the pot. Place it in a large bowl and set aside.
  3. Strain the stock into another bowl and then pour the stock back into the pot. Throw away the cooked vegetables (their nutritional value is now in the stock).
  4. Remove the chicken meat from the bones, and return the meat to the soup pot. Throw away the bones (their nutrition is also in the stock).
  5. Add more water to the pot (4-6 cups) and add the sliced carrots and bring to a simmer.
  6. When carrots are almost tender, add the frozen peas or broccoli, and simmer another 2 minutes.
  7. Note: If you’re like me and cook with garlic often, this little kitchen tool makes peeling cloves easy, which makes me a happier cook.

AIP Note: Although fresh peas and green beans are technically legumes, they don’t usually cause the digestive problems of the dried varieties. However, the Paleo Approach recommends avoiding them for the first 30 days as a precaution and then reintroducing. If this applies to you, use the broccoli substitution offered in the recipe, or another one of your favorite vegetables.

For more great breakfast recipes, check out our e-cookbook:
85 Amazing AIP Breakfasts.

85 Amazing AIP Breakfasts

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This post is linked to the following blog carnivals:
Paleo AIP Recipe Roundtable, Fight Back Friday, Whole Food Friday, Allergy Friendly Lunchbox, What Am I Eating?, Sunday School, Natural Living Monday, Make Your Own Monday, Healthy Tuesday, Fat Tuesday, Traditional Tuesday, Tuned-In Tuesday, Whole Foods Wednesday, Party Wave Wednesday, Wildcrafting Wednesday, Real Food Wednesday, Gluten Free Wednesday, Allergy Free Wednesday, Well Fed Wednesday, Tasty Traditions, Thank Your Body Thursday, Simple Lives Thursday, Pennywise Platter Thursday, Paleo Rodeo,

Soup for Breakfast: It Does a Body Good. | Phoenix Helix
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58 thoughts on “Soup for Breakfast: It Does a Body Good.

  1. Eileen…I loved reading this post this morning at 4:29 a.m. I’m thinkin’..when does Trader Joe’s open? 🙂 You’ve inspired me w/ your prose and convinced me w/ your recipe. It’s time for chicken soup. It does heal: body, mind and soul!! Thanks again.

    • Organic unrefined coconut oil is best. I like Dr. Bronner’s brand, because it’s fair trade. A lot of people also swear by an online company called Tropical Traditions. And Nutiva is often the least expensive, if you’re on a strict budget. I even add an extra 1/2 Tbsp. of coconut oil every morning to my bowl of soup, as an added health boost.

    • It’s probably because they’re so delicious no one wants to give them up! Thankfully, there are bloggers like us that show food can be delicious without them, too!

  2. Sounds delicious! I eat a lot of broth because I don’t eat dairy and it’s a good source of calcium and other minerals. I’ve never seen anyone put ginger in it, though! Very interesting. Can you taste it? I usually put rosemary, sage, and thyme in mine, in addition to garlic.

    I typically eat Paleo too, and with an egg intolerance, it’s not easy to figure out what to eat for breakfast! I end up eating dinner leftovers most of the time, and soup sounds fine to me.

    Thanks for sharing.

    • The Paleo AIP is what got me eating soup in the morning, and although I was able to reintroduce eggs, soup is still my favorite breakfast. As for the ginger, it brings a richness of flavor to the broth, without the spiciness. You might be hard pressed to identify it; you’ll just know it tastes good!

  3. I am glad that I am not the only one who occasionally eats soup for breakfast! I just do not enjoy most breakfast food at breakfast so I often eat other things.

    Thanks for sharing on our Healthy Tuesdays Blog Hop. Kerry from Country Living On A Hill

  4. Soup IS great for breakfast. Word of caution though, peas are not paleo approved. They are legumes and contain toxins that can cause issues to the body. If you have been on paleo for a while but still feel a bit ‘off’ this may be why.
    p.s., I love Ray Audett’s spinach, egg drop soup for breakfast.

    • Hi Melissa. Peas are an area of confusion in the paleo diet, because you are absolutely right that they are technically legumes. However, because they are fresh instead of dried, they digest easily, without the problems of the dried varieties. For that reason fresh & frozen peas, and string beans are allowed on the paleo diet. Mark Sisson has a good article on this: . Since the autoimmune protocol is already very restrictive, I think it’s important that people don’t restrict it further unnecessarily. So, if you’ve been avoiding them yourself, know that it isn’t necessary. As for Ray Audett’s soup, that sounds delicious. I’ll have to try that!

  5. Thank you for this! Any advice (or if it’s possible…) to do this in a crockpot? I’m most often not home during the day for 8 hours to monitor however would LOVE to make this. thank you for any thoughts!

    • Lindsay, I think this would be fine in a crockpot. Just put it on LOW. You also might want to put a towel under the crockpot, because sometimes liquid can seep out from under the cover near the end of the cooking time, when the crockpot is full of liquid, like soup.

      • 8 hours on low in the crockpot worked like a charm. Thank you again for the recipe. How long will this keep in the fridge? thanks!

        • I’m so glad it worked! We usually take 5 days to eat ours. I wouldn’t let it go beyond that. It also freezes and reheats really well.

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  7. Just made my first large batch! I was curious how much water you put in your pot at the beginning. I added 6 cups at the beginning and 5 cups after I mixed in the meat with the broth and removed the bones. It tastes a little bland but then again I’m not use to paleo soup and grew up on campbells.

    • If it tastes bland, I would cut back the water next time. Mine is packed with flavor. Since we all have different size pots, and they seal differently (meaning with some pots there’s a lot of evaporation during cooking and with some there’s almost none), the amount of water we all add will vary. To punch up the flavor, try adding a raw egg yolk to each bowl of soup (if you trust your egg source and tolerate eggs well.) You can also add a tablespoon of coconut oil to every bowl. Both are considered superfoods.

  8. hi,

    I made chicken soup/stock a few weeks ago but found the meat from the chicken afterwards to be not very palatable – like it got the flavor and moistness and texture boiled out of it. Is this typical?


    • Hi Erica. While that definitely happens if people cook it a long time (like 24 hours), it shouldn’t happen if you just cook it 8 hours (as this recipe calls for). The key is to cook it on a very low simmer. Maybe your heat was too high and dried it out? Next time, try it lower. You want it to just barely boil. Of course, this recipe calls for the chicken to be added back to the soup, where it absorbs the delicious moisture and flavor of the broth. If you’re removing the chicken to eat separately, it will be dry. If all you want is the broth, don’t cook a whole chicken; instead, roast a chicken and then make stock from the leftover carcass. Some people will freeze 2 or 3 carcasses before making the broth, since you usually need 3 pounds of bones to make a rich bone stock. Here’s a recipe:

        • You can also try what I do: remove your chicken after a couple of hours, remove the meat to a separate container and put the bones, cartilage, skin etc back in. The chicken meat is much more palatable (to me) this way

          • That’s certainly an option, but this recipe is unique in that the abundant ingredients mean that the broth flavors the chicken as much as the chicken flavors the broth. The result is pure deliciousness (not dryness) by the end.

  9. I have issues with fodmaps, so garlic and onion bother me. Does the long boil negate any fodmaps issues or should I nix these to be safe?

  10. Another question…. I had baked a chicken but it was tough. I already shredded and froze the meat, as well as the bones. Can I use the shredded/tough meat and the bones for this stock, in hopes it will soften the meat (and since the bones are already removed, perhaps more minerals will leach out)?

    • It’s worth a try! You will definitely get good nutrition from the bones; and the meat will soak up the flavor of the broth. What I don’t know is if it will get tougher or more tender through the 8 hour cooking time. Let me know how it goes.

  11. My pastured whole chicken came with a bag with the organs. Do you recommend including these in the initial cooking? If so, should they then be cut up and put back in the soup, or discarded (or given to happy pets)? Thanks.

    • Definitely cook them with the soup, for a great nutrient boost. They’re small enough that all of their nutrition should be in the broth after 8 hours, so you can discard them at that point (or give them to your critters). Alternately, you can saute them for a few minutes in a skillet and eat them while your soup cooks.

  12. I’m unable to eat coconut oil, should I just omit or is there a substitution you recommend?
    I’ve been in such a food rut especially for breakfast, I love the idea of soup for breakfast.

  13. In my house we often eat fish broth for breakfast. I started this as I find meat difficult on mornings and was tired of eggs. I vary the vegetables to keep everyone happy

    • The gelatin is always in there, but you see it gel when the water evaporates more, concentrating the broth. The reason it varies from batch to batch is that the size of your chicken and veggies varies, how much water you add usually isn’t precise, and how much steam sneaks out as it cooks will always be a little different batch to batch. This soup is incredibly nutritious whether you see it gel or not.

  14. I love this recipe, it turned out beautifully. Sometimes if I’m in a hurry I blitz it in the blender with some extra coconut oil, it makes a lovely cream style soup then.

  15. I am making this soup as I am writing this. I just finished cooking the first 9 ingredients 8 hours. I am wondering why I can not add some more fresh veggies like onions and celery to the carrots. I forgot to buy broccoli today and only have a little on hand.. What do you think??

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  17. Hi Eileen. I’ve recently been diagnosed with ulcerative colitis and trying this new approach of utilising natural foods for med free healing. This recipe is awesome. Reminds me of my mother’s soup she used to make for me as a kid when I was sick.
    Soup for breakfast though is a new thing! I was wondering, for a healthy diet, how much would you recommend as an average serve if having this to start your day?

    • Hi Ben. When I make this recipe, it makes 10 servings – enough for me & my husband to have it for breakfast M-F. We have these huge soup bowls – I think they’re 20 ounces. When it comes to serving size, eat as much as feels comfortable for you. There’s no rule on that.

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  19. It’s just me and I’m worried about how long this will keep in my fridge. I’ll be having it for breakfast through the work week, and the occasional last minute lunch/dinner when I don’t feel like cooking. Does it really last all week? I always worry about getting sick. Or if after a week I have some left, can I freeze it in single servings?

    • Hi Tanya. I eat it myself for 5 days, but no longer. If you don’t think you’ll eat it all by then, plan ahead and freeze some of it in advance. Don’t wait until the end of the week.

    • If you do adapt this recipe for the Instant Pot, let me know how it goes! One challenge will be size – the Instant Pot is smaller than the soup pot I use for this recipe. So, I suggest buying a smaller chicken and reducing the other ingredients slightly as well.

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  21. I discovered soup for breakfast a few years ago when I was learning to use miso. At first I thought the Japanese were crazy – hot soup for breakfast? Now it’s my favorite way to start the day. Rich bone broth with whatever I’m in the mood for. Warm, filling, comforting, health-giving.

  22. Just tried this for the first time…delicious. I love how light the broth is. Can’t wait to eat it for breakfast for the next 30 days!

    • Hi Taylor. I’m so glad you love it! But I would recommend alternating it with some other breakfasts over 30 days, or you might well get sick of it. 😉 If you need ideas, check out our breakfast cookbook.

  23. I did this in my Instant Pot. A medium chicken just about fit with all the vegetables and the water was at max level.
    I cooked it on the Meat/Stew function, normal time for 35 mins and it came out perfect, the chicken was so tender.

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