Immune-Supporting Garlic Ginger Chicken Soup 🥣

When your body is fighting something (or trying not to), it needs real nourishment—not restriction. This soup is packed with immune-supportive nutrients, anti-inflammatory spices, and easy-to-digest protein to help your body rest, repair, and recover.

✨ Why this soup supports immunity

• Garlic & onion → rich in sulfur compounds that support immune signaling

• Fresh ginger & turmeric → anti-inflammatory + antimicrobial support

• Bone broth → minerals, amino acids, and gut-lining support

• Chicken protein → supports immune cell production

• Lemon → vitamin C + digestive support

• Optional greens → added micronutrients without heaviness

Ingredients

• 1½–2 lbs bone-in chicken thighs*** or breasts

• 1 tbsp olive oil or avocado oil

• 1 medium onion, diced

• 4–6 cloves garlic, minced

• 1½ tbsp fresh ginger, grated

• 1 tsp ground turmeric (or 1 tbsp fresh grated)

• ½ tsp black pepper (important for turmeric absorption)

• 3 carrots, sliced

• 2 celery stalks, sliced

• 6–8 cups bone broth (chicken preferred)

• Sea salt, to taste

• Juice of ½–1 lemon (added at the end)

• Optional: 1–2 cups baby spinach or kale

• Optional add-ins: fresh parsley, thyme, or a pinch of red pepper flakes

Instructions

1. Heat oil in a large pot over medium heat.

2. Add onion and sauté 3–4 minutes until softened.

3. Add garlic, ginger, turmeric, and black pepper. Stir until fragrant (about 30 seconds).

4. Add carrots, celery, chicken, and bone broth. Bring to a gentle boil.

5. Reduce heat and simmer 25–30 minutes, until chicken is cooked through.

6. Remove chicken, shred, and return to the pot.

7. Add greens (if using) and simmer 2–3 more minutes.

8. Turn off heat and stir in lemon juice. Adjust salt as needed.

Functional Nutrition Tip 💡

If appetite is low, this soup still delivers protein, minerals, and immune-supportive compounds in a form that’s gentle on digestion—especially helpful during illness, high stress, or recovery.

You can also:

• Sip the broth alone between meals

• Add cooked rice or potatoes for extra carbs if energy is low

• Freeze portions for easy access during busy weeks

***Why bone-in chicken thighs?

Chicken breast can absolutely be used in this recipe. Bone-in chicken thighs are included intentionally for their added nutritional and functional benefits—especially during cold and flu season.

• Bones & connective tissue release collagen, gelatin, and amino acids that support the gut lining and immune health

• Dark meat naturally provides more zinc and iron—key nutrients for immune cell function

• Higher fat content helps stabilize blood sugar and keeps the soup more satisfying when appetite is low

• Better flavor and tenderness during longer simmering, creating a richer, more nourishing broth