There’s something timeless about a bowl of homemade chicken soup. It’s the kind of meal that warms you from the inside out—and when made with intention, it does more than comfort. It nourishes.
As a naturopath, I often remind my clients that food is information for the body, and few dishes speak to the immune system quite like a thoughtfully made chicken soup.
Whether you’re feeling under the weather, recovering from burnout, or just trying to avoid the seasonal sniffles, this immunity-boosting chicken soup has your back (and your gut, hormones, and lymphatic system, too).
Let’s dive into why this classic soup is a winter wellness staple—and how you can prepare it to maximise both flavour and function.
Why Chicken Soup Supports Winter Wellness
Chicken soup isn’t just an old wives’ tale. It’s been shown to provide real immune-supportive benefits, especially when packed with nutrient-dense ingredients.
Gut Health
A healthy immune system starts in the gut. Bone broth provides collagen and gelatin, which support the gut lining and improve digestion. Garlic and onions feed beneficial bacteria, while herbs like thyme offer natural antimicrobial support.
Inflammation Management
Turmeric and ginger are natural anti-inflammatories. These spices help reduce systemic inflammation that often underlies fatigue, joint pain, and even brain fog.
Immune Modulation
Zinc (from garlic and chicken), vitamin C (from lemon and vegetables), and selenium (found in chicken) all play key roles in supporting immune resilience.
Hydration & Electrolytes
Warm broths help hydrate the body, thin mucus, and support lymphatic flow—important for detox and immune response.
Ingredients That Work Harder for Your Health
This isn’t your average chicken soup—it’s been designed with winter health in mind:
Protein & Broth
• Whole chicken or bone-in chicken thighs: Provide amino acids, zinc, and gelatin
• Homemade or store-bought bone broth: Rich in collagen and gut-healing compounds
Vegetables
• Carrots, celery, and leek: Provide fibre, antioxidants, and essential vitamins
• Garlic and onion: Naturally antimicrobial and great for the gut
• Ginger and turmeric: Add anti-inflammatory and immune-supportive properties
• Spinach or kale: For an extra hit of vitamin C, A, and K
Herbs & Flavour
• Thyme and oregano: Immune-supportive and antiviral
• Bay leaves: Add depth of flavour and aid digestion
• Black pepper: Enhances the absorption of curcumin from turmeric
• Fresh parsley and lemon juice: Brighten the dish and add antioxidants
Optional Boosters
Want to take it even further? These functional food additions bring more support:
• Miso paste: Add after cooking for probiotics and umami flavour
• Shiitake or maitake mushrooms: Contain beta-glucans for immune modulation
• Coconut oil: Healthy fats help with nutrient absorption and have antimicrobial properties
• Cooked quinoa or brown rice: For energy and extra fibre
Recipe: Immunity-Boosting Chicken Soup
Prep Time: 20 minutes
Cook Time: 1.5–2 hours
Servings: 6–8
Ingredients
• 1 whole chicken (approx. 1.5–2kg) or 1.2kg bone-in chicken thighs
• 1 tbsp olive oil or ghee
• 1 large onion, chopped
• 4 cloves garlic, minced
• 3 carrots, chopped
• 2 celery stalks, chopped
• 1 leek, sliced (white and light green parts)
• 1 thumb-sized piece of ginger, sliced
• 1 tsp turmeric powder or 1-inch fresh turmeric, grated
• 2 tsp dried thyme
• 2 bay leaves
• 2L filtered water or bone broth
• Salt and pepper to taste
• 2 handfuls of baby spinach or chopped kale
• Juice of 1 lemon
• Fresh parsley for garnish
Method
1. Sauté your base: Heat olive oil or ghee in a large pot. Add onions, garlic, carrots, celery, leek, ginger, and turmeric. Sauté for 5–7 minutes until fragrant and softened.
2. Add chicken and herbs: Place your chicken into the pot, add thyme, bay leaves, salt, and pepper. Pour in the broth or water to cover the chicken.
3. Simmer gently: Bring to a boil, then reduce heat and simmer for 1.5 hours. Skim any foam that rises in the first 20 minutes.
4. Remove and shred chicken: Take out the chicken, shred the meat off the bones, then return the shredded meat to the pot.
5. Add greens: Stir in the spinach or kale and simmer for another 5 minutes.
6. Finish and serve: Stir in the lemon juice just before serving. Top with fresh parsley and enjoy hot.
Winter Wellness Tips to Pair With Your Soup
• Rest well: Sleep is when your immune system does most of its work
• Stay hydrated: Herbal teas, broths, and water help keep mucus thin and lymph flowing
• Reduce refined sugar: Excess sugar can suppress immune cells for hours after consumption
• Get sun exposure or supplement vitamin D: Especially critical in Australian and New Zealand winters
• Prioritise stress reduction: Deep breathing, gentle movement, and downtime all support immune balance
Follow for More Winter Health Tips
Want more seasonal recipes, naturopathic advice, and functional health tips?
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