A comforting bowl of wellness that combines tender chicken, fresh vegetables, and the benefits of MCT oil. This soup is perfect for meal prep and gets even better as the flavors meld together over time.

Quick Facts

• Prep Time: 15 minutes
• Cook Time: 35 minutes
• Total Time: 50 minutes
• Servings: 7
• Storage: Up to 5 days in refrigerator
• Freezer Friendly: Yes, up to 3 months

Nutritional Benefits

• MCT Oil: Supports ketosis, provides quick energy, and may enhance cognitive function
• Chicken: Excellent source of lean protein and essential amino acids
• Kale: Rich in vitamins A, K, C, and antioxidants
• Mushrooms: Provides immune-supporting beta-glucans and vitamin D
• Garlic & Onions: Contains allicin compounds that support immune health

Kitchen Tools Needed

• Large heavy-bottom soup pot or Dutch oven
• Sharp chef’s knife
• Cutting board
• Measuring spoons and cups
• Storage containers for meal prep
• Wooden spoon or spatula

Ingredients

For the Base

• 2 tbsp TF C8 MCT Oil
• 1 medium yellow onion, chopped
• 1 (8 oz) package sliced cremini mushrooms
• 2 celery stalks, thinly sliced
• 2 carrots, thinly sliced
• 2 tbsp minced garlic
• 2 tsp chopped fresh sage
• ¼ tsp cayenne pepper (Optional)
• 1 dried bay leaf

For the Soup

• 2 pounds bone-in chicken thighs, skin removed
• 8 cups unsalted chicken broth
• ½ tsp salt
• ½ tsp ground pepper
• 2 cups chopped kale (stem removed)
• 2 tbsp fresh lemon juice

Instructions

1. Prepare the Base

• Heat MCT oil in a large saucepan over medium heat
• Add onion, mushrooms, celery, and carrots
• Cook while stirring occasionally until vegetables begin to brown (about 6 minutes)
• Add garlic, sage, cayenne (if using), and bay leaf
• Cook for 1 additional minute, stirring constantly

1. Cook the Soup

• Add chicken, broth, salt, and pepper
• Bring to a boil over medium-high heat
• Reduce heat to medium and simmer until chicken is fork-tender (about 20 minutes)
• Remove chicken to a plate and let cool for 5 minutes

1. Finish the Soup

• While chicken cools, add kale to the soup
• Return to simmer and cook until kale is tender (about 5 minutes)
• Remove and discard bones from chicken
• Shred chicken meat
• Stir in lemon juice and shredded chicken

Storage & Meal Prep Instructions

• Divide soup evenly between 7 containers
• Allow to cool completely before sealing
• Store in refrigerator for up to 5 days
• Reheat individual portions in microwave for 2-3 minutes or on stovetop until hot

Chef’s Tips

• Use bone-in chicken thighs for better flavor and more nutrients
• Don’t skip the lemon juice at the end – it brightens all the flavors
• For extra immunity boost, add 1-inch piece of grated ginger with the garlic
• Make sure to remove tough kale stems before chopping

Nutritional Information (per serving)

• Calories: 285
• Protein: 28g
• Fat: 15g
• Carbohydrates: 12g
• Fiber: 3g
• Iron: 15% DV
• Vitamin A: 80% DV
• Vitamin C: 45% DV

Note: Nutritional values are approximate and may vary based on specific ingredients used.

Recipe Variations

• Spicy Version: Double the cayenne pepper and add red pepper flakes
• Low-Carb: Replace carrots with additional celery or mushrooms
• Extra Greens: Add spinach along with the kale
• Herb Lovers: Add fresh thyme and rosemary with the sage

Remember to tag us in your soup creations and let us know how you customized this nourishing recipe for your needs!