Posts

Healing Paleo Chicken Soup Recipe

Feeling a bit crummy? Chances are, you find yourself feeling under the weather much less often now that you're eating a Paleo diet. However, on those rare occasions when illness strikes, nothing soothes like a warming bowl of homemade chicken soup. It’s comfort in a bowl — deeply nourishing, hydrating, and packed with minerals, vitamins, and gelatin, especially when made with a whole chicken. Even if you’re feeling fine, there’s something incredibly grounding about enjoying a bowl of this healing soup.

This Healing Paleo Chicken Soup is more than just a traditional cold remedy. It’s a nutrient-dense, gut-friendly recipe that delivers warmth and wellness in every spoonful. It’s free from grains, dairy, and processed ingredients, making it ideal for anyone following a Paleo lifestyle — or simply seeking a wholesome, comforting meal.

Get Well Soon Chicken Soup paleo recipe
Print Recipe
5 from 1 vote

Recipe: Get Well Soon Chicken Soup

This Get Well Soon Chicken Soup is the ultimate comfort food, perfect for when you're feeling under the weather. Packed with vitamins, minerals, and gelatin, this hearty soup will help you feel better in no time. Boiling the whole bird ensures a nutritious and delicious meal.
Prep Time10 minutes
Cook Time2 hours 45 minutes
Total Time2 hours 55 minutes
Course: Soups
Cuisine: Paleo
Keyword: Comfort Food, Get Well Soon Chicken Soup, Healing Chicken Soup, Nutritious Soup, Paleo Chicken Soup
Servings: 4
Calories: 300kcal
Cost: 20

Equipment

  • Large stock pot

Ingredients

  • 1.5 kg Chicken
  • 2 tbsp red wine vinegar
  • 3 onions roughly chopped
  • 1 bulb fennel roughly chopped
  • 6 carrots peeled and roughly chopped
  • 6 cloves garlic peeled
  • 4 bay leaves
  • Few sprigs fresh thyme
  • Few sprigs fresh rosemary
  • A large handful fresh parsley
  • Sea salt and black pepper

Instructions

  • First, wash your chicken before putting it into your biggest stock pot. Fill the pot with cold water, just enough to cover the bird, before adding the red wine vinegar. Bring to the boil, then leave to simmer for 45 minutes. Skim the froth from the top, before removing the chicken.
  • When the chicken is cool enough to handle, shred all the meat from the bird using a fork. It may not be completely cooked through yet – this is perfectly normal.
  • Next, return the chicken carcass to the stock pot, and add the onions, fennel, carrots, garlic, and herbs (except the parsley). Return to the heat, cover, and simmer for another couple of hours.
  • Fifteen minutes before serving, return the shredded chicken back to the soup. When fully cooked through, serve in soup bowls garnished with the fresh parsley.

Why Chicken Soup is Considered Healing

Across many cultures, chicken soup is considered a healing elixir. But it’s not just an old wives’ tale. Bone broth, created by simmering a whole bird, is rich in amino acids, collagen, and minerals that support the immune system, soothe the digestive tract, and aid joint health. The steaming liquid also helps open nasal passages and provide hydration — both essential when you're feeling run down.

What makes this Paleo version extra special is the absence of inflammatory ingredients like noodles, dairy, or grains. Instead, you get pure nourishment from nature — a gentle, warm way to restore balance and strength.

The Ingredients That Make It Special

This soup starts with a whole chicken, which slowly releases its nutrients into the broth during the cooking process. Then come the aromatics: onion, garlic, carrot, celery, and fresh herbs like parsley and thyme. Each ingredient serves a purpose:

  • Garlic: Known for its antimicrobial properties and immune support.
  • Carrots & Celery: Add sweetness, texture, and important vitamins.
  • Parsley: A natural detoxifier rich in Vitamin C and K.
  • Thyme: Contains compounds that support respiratory health.

Optionally, you can add ginger or turmeric for extra anti-inflammatory benefits. If you're battling a cold, these spices can offer additional support.

Cooking Method and Tips

Making this soup is simple, but the quality lies in the time you allow the ingredients to simmer. For best results:

  1. Start by browning the chicken or searing it lightly if you prefer added depth of flavour.
  2. Submerge the chicken in filtered water and add your vegetables and herbs.
  3. Simmer gently for several hours. A slow cooker or Instant Pot can also be used for convenience.
  4. Once cooked, remove the chicken, shred the meat, and return it to the broth. Skim off excess fat if desired.

The result is a rich broth with tender meat and soft vegetables that practically melt in your mouth. It’s the kind of dish that invites you to curl up on the couch and savour every spoonful.

Make-Ahead and Freezing

This recipe is perfect for meal prepping. Make a big pot and store individual portions in airtight containers or freezer bags. It freezes beautifully and reheats well, which makes it perfect for those days when you don’t feel like cooking but still want to eat well.

To reheat, simply thaw overnight in the fridge or gently warm on the stove until hot. For best results, avoid microwaving — gentle stovetop heating helps retain the soup’s delicate texture and flavour.

Serving Suggestions

This Healing Paleo Chicken Soup is satisfying on its own, but you can add extra garnishes to suit your taste or enhance the nutritional profile:

  • A squeeze of lemon juice for a bright, vitamin C boost
  • Freshly chopped herbs like dill or coriander
  • A drizzle of olive oil or a spoonful of ghee for healthy fats
  • Spiralised zucchini or shredded cabbage for extra bulk

Serve it with a side of avocado or a few olives for a healthy dose of fats, or with roasted root vegetables for a heartier meal. You can also stir in some cooked cauliflower rice if you’re after a more filling version that still keeps it Paleo-friendly.

Why This Soup Belongs in Your Paleo Toolkit

The Healing Paleo Chicken Soup aligns perfectly with the core values of a Paleo lifestyle. It’s all about going back to basics — using real, whole foods that support your body’s natural healing processes. Whether you’re unwell, recovering, or simply craving something nurturing, this soup delivers both comfort and sustenance without compromise.

And because it’s so adaptable, you can easily modify the recipe with whatever vegetables or herbs you have on hand. It’s a brilliant way to use up odds and ends in the fridge while creating a deeply satisfying meal that feels like a warm hug from the inside out.

Tell Us How You Enjoy It

We’d love to hear how this Healing Paleo Chicken Soup turns out for you. Did you add turmeric or ginger? Did you make a big batch for freezing? Do you use it as part of your weekly meal prep? Share your variations, tips, and feedback in the comments section below. Your experience helps us all build a stronger, more supportive Paleo community.

And if you're looking for more nourishing, healing recipes, explore the rest of our blog. There’s a whole world of flavour waiting — and it’s all designed to keep you healthy, happy, and aligned with your goals.

Stay well, and happy cooking!

Get Well Soon Chicken Soup paleo recipe

Un-Paleo Hospital Food

One of my favourite blogs is Notes from a Hospital Bed, which was started by a journalist during a long stay in a UK hospital. You won't be surprised to hear that he wasn't served Paleo Hospital Food!

The blogger was shocked about the food he was served each day, so took photos and posted them on his blog.

 Hospital-Food-min
Images by Notes From A Hospital Bed

In hospital good nutrition is obviously paramount to enable patients to recover and regain strength. Hospitals obviously don't serve Paleo food (but hopefully in  the not too distant future they will?), but even by Conventional Wisdom the food served in hospital leaves a lot to be desired.

When I had a short stay in hospital a couple of years ago I found it very hard to navigate the food options. Everything on offer was geared towards a low-fat agenda. The other key principle was that all of the food was quick and easy to prepare – and had long shelf lives. This meant everything was pre-packaged along with lots of undesirable ingredients.

I really feel for people in hospital – at the time they need good nutrition the most, they are all too often being given sub-standard food.

What Should Hospital Food Look Like?

At a time when patients are at their most vulnerable, every bite matters. Nutrition plays a critical role in healing, immune support, and overall recovery. Yet hospital food often seems stuck in a time warp — full of low-fat margarine sachets, powdered mash, and ultra-processed desserts. There’s a huge opportunity for hospitals to rethink the way they nourish patients by focusing on fresh, nutrient-dense, whole foods — many of which align naturally with a Paleo template.

Imagine a hospital menu featuring bone broth as a starter to support gut health and collagen repair. Or slow-cooked meats with a side of steamed seasonal veg, all drizzled with olive oil. Instead of white bread and jelly, patients could enjoy roasted sweet potato, avocado, or a simple chia pudding for dessert. Meals like these are far more likely to support recovery — not to mention satisfy the taste buds.

The Problem with Processed Hospital Meals

One of the biggest challenges with current hospital food is its reliance on pre-packaged, heavily processed items. These are typically chosen for cost, shelf life, and ease of preparation — not nutrition. Many contain hydrogenated oils, synthetic additives, thickeners, preservatives, and added sugar. These ingredients may tick the box on paper for “calories provided”, but they fall short when it comes to actual nourishment.

Meals are often loaded with refined carbohydrates, but sorely lacking in quality protein, healthy fats, and micronutrients. And when fat is included, it’s rarely the good kind — you’re more likely to see canola spread than a dollop of grass-fed butter or coconut oil. Add to this the common practice of overcooking vegetables until they’re grey and limp, and it’s easy to see why patients feel underwhelmed and undernourished.

How the Paleo Approach Could Improve Patient Outcomes

Adopting a more Paleo-aligned menu in hospitals doesn’t mean everyone has to go full carnivore or ditch carbs entirely. Rather, it’s about replacing processed fare with whole, real ingredients — something that benefits all patients, regardless of dietary preference.

The benefits of a Paleo-style hospital food approach might include:

  • Faster healing thanks to nutrient-dense meals rich in zinc, vitamin A, protein, and omega-3 fats
  • Better blood sugar control for post-surgical patients or those managing chronic illness
  • Fewer digestive issues from avoiding problematic ingredients like gluten, seed oils, and excess sugar
  • Improved patient satisfaction by offering meals that feel nourishing, familiar, and flavourful

Examples of Paleo-Inspired Hospital Meals

Some hospitals overseas are starting to rethink their food offerings. While not labelled as “Paleo,” these changes align with many of the same principles — whole, unprocessed ingredients and a focus on quality protein and veg. Here are a few sample meals that could fit well in a Paleo hospital food pilot:

  • Grilled chicken thigh with pumpkin mash, steamed zucchini and a drizzle of olive oil
  • Oven-baked salmon with lemon, sautéed spinach, and roasted carrots
  • Breakfast of scrambled eggs, avocado, and grilled tomato
  • A light broth-based soup with shredded beef, carrots, and herbs
  • Snack of fresh fruit and a handful of activated nuts

These meals are simple, easy to batch cook, and free from the ultra-processed additives found in typical hospital fare. And best of all — they actually taste good.

How Can Change Happen?

There are several barriers to overhauling hospital food, including budget constraints, supplier contracts, outdated guidelines, and a lack of nutritional education among food service staff. But positive change is possible. It begins with advocacy and awareness — from both healthcare professionals and patients.

Some steps that can support progress include:

  • Training kitchen staff in whole food preparation and safe handling of fresh produce and meat
  • Allowing patients more menu flexibility to cater to dietary needs beyond standard hospital diets
  • Encouraging local procurement of fresh, seasonal ingredients where possible
  • Updating hospital nutrition guidelines to reflect current evidence on fat, sugar, and processed food impacts

In Australia, some private hospitals and health centres are beginning to move in the right direction, offering fresher and more diverse options. But there’s still a long way to go, especially in public hospitals where funding and policies remain major obstacles.

What You Can Do If You're in Hospital

If you or a loved one is admitted to hospital and trying to stick to a real food or Paleo-style diet, it’s worth having a plan in place. Here are some practical strategies:

  • Ask for simple substitutions – Many hospitals will swap white bread for fruit, or margarine for extra veg if requested
  • Bring snacks – With permission, keep a stash of compliant foods on hand like boiled eggs, jerky, or nuts
  • Enlist help from visitors – Ask a friend or family member to bring in a nourishing meal made with real ingredients
  • Speak up – Feedback on hospital food matters, and dietary preference forms or patient surveys are one place your voice can be heard

While you might not get a grass-fed steak or wild-caught fish on your tray anytime soon, these small changes can help you stay as close to your real food values as possible during your stay.

Let’s Keep the Conversation Going

The more we talk about hospital food — and the more we demand real, nutrient-dense meals — the sooner we’ll see lasting change. Paleo is about more than six-pack abs or elimination diets. At its heart, it’s a return to food that nourishes, strengthens, and heals. And where better to start that shift than in hospitals?

If you've had a hospital experience that went against your food values, or you've found creative ways to stick to real food while recovering, I'd love to hear your story. Let's push for a future where good nutrition is part of the prescription — not an afterthought.

If you've been in hospital, what was the food like? Were you able to keep it Paleo? Perhaps one day there will be a Paleo Hospital Food option?

Un-Paleo Hospital Food primal diet-min

Paleo Cold & Flu Remedies

Since I've been following a Paleo diet, I thought catching Cold & Flu were a thing of the past. But, sadly no; I've just got over my first cold in over two years. I recovered far quicker and felt nothing like as bad as I had in my pre-paleo days, but it was frustrating to feel ill all the same.

The winter before I went Paleo, I seemed to catch every virus going around. I permanently had a cold or the flu – and felt terrible. So perhaps I shouldn't complain about feeling a bit run down for a few days, once every two or three years.

Doesn't Paleo prevent you from getting Cold & Flu?

I think Paleo plays a crucial role in building up a good immune system; but sometimes this isn't enough. After a few hectic weeks at work, insufficient sleep, the arrival of Winter (seriously reducing my daily sunshine/ Vitamin D exposure), I suspect my immune system didn't put up the usual fight when confronted with a cold virus. A trip to an extremely cold Canberra was the final battle that my immune system lost.

Paleo Cold Remedies?

I'm really against over the counter medicines, so at the first hint of a sore throat, I immediately researched natural cold cures and remedies.

The most important things are the simplest; lots of sleep and good hydration. I also made a big pot of chicken soup which is not only very nutritious, but it is also warming and soothing for a sore throat.

Vitamin D levels are crucial; I'm usually very sporadic in taking it, so I've been making sure I take Vitamin D3 capsules every day. I don’t usually supplement with Vitamin C, but almost everything I researched on remedies mentioned it, so I started taking it too.

I don’t usually have sweeteners, but I found hot lemon water with raw honey very soothing. I read a lot of people add in cayenne pepper and ginger, but that was a step to far for me. As was raw garlic or gargling with Apple Cider Vinegar.

They say prevention is better than cure…

I've definitely learnt my lesson. I'm going to be far more careful to keep my Vitamin D levels up, especially in Winter (I must book another test to check what my levels are). I'm not going to compromise on sleep – and Canberra, sorry – but I don’t think I’ll be visiting again until Spring.

Have you noticed a decrease (or hopefully absence) in Cold & Flu since you changed your diet? If you've got any Cold & Flu remedies or cures, please pass them on in the comments below, you might just help someone somewhere feel a lot better!

Natural Cold Remedies That Fit the Paleo Lifestyle

When you're following a Paleo diet, you're already reducing the processed foods, grains, and sugars that weaken your immune system. But colds and flus can still sneak in — especially during winter in Australia, when sunshine (and therefore Vitamin D) is harder to come by.

The great news is that Paleo principles make it easier to bounce back. Prioritising whole foods, bone broth, quality sleep, and natural supplements can shorten the duration and intensity of your symptoms. Staying hydrated, avoiding refined sugar, and supporting your immune system with foods like garlic, ginger, and citrus can make a huge difference.

Instead of reaching for over-the-counter medications, many in the Paleo community turn to real food and ancient remedies to heal and recover naturally. From turmeric teas to homemade Paleo chicken soup, there are plenty of nourishing ways to get back on your feet.

If you’ve discovered your own Paleo-friendly ways to fight off a cold, share them in the comments — others in the community will appreciate the tips!

Paleo Cold & Flu Remedies primal diet health sickness-min