Guest Recipe: Condensed Cream of Chicken Soup

Hi, everyone! I have my first guest post to share with you today! Emily from the blog That’s What I Eat has an amazing story about the power of real food, as well as an awesome recipe to replace that dreaded can of condensed cream of chicken soup. (I’m looking forward to trying it soon!) I hope you enjoy!

DSC_0427-copy-150x150Hello Real Fit, Real Food Mom readers! I’m so excited to meet you today. I am Emily, stopping by for a visit from my blog, That’s What I Eat, where I tell the story of how I lost 70 pounds through the power of real food.

My story starts just over 3 years ago. After struggling with my weight for over a decade, and after trying many different diets, I was still obese and miserable. I hated pictures of myself and I could barely look at myself in the mirror. I finally decided that diets would never work for me, that I had to teach myself to simply eat healthy. I started reading everything I could find on health and nutrition, and the more I learned, the more I decided that our days of eating processed food were over. We started phasing out processed junk and starting adding in real food, especially stepping up our intake of fruits and veggies. With these changes and with adding an exercise routine that I love, almost without effort 70 pounds seemed to just drop off.

Real Food Recipe Wednesday

Cutting processed food not only helped me lose weight, but it also helped me feel fantastic in so many other ways. I can now chase and play with my kids, and it also helped me recover from postpartum depression. I have never felt so good, and I just couldn’t keep that feeling to myself. I am currently attending the Institute for Integrative Nutrition to be a health coach. I graduate in February and already have a few clients. I love this job so much; there is nothing as incredible as helping other people change their lives through the power of delicious food!


Today I wanted to share with you a recipe that I make quite often, and probably the recipe I’m asked for the most. Everyone has at least one hiding in their pantry; condensed cream of chicken soup is a staple in most households. Years ago, one of my favorite dinners was to layer baby carrots, red potatoes, and chicken breasts in a crock pot, then pour 3 cans of cream of chicken over top. It was a quick dinner that seemed wholesome enough, I just had no idea what exactly I was feeding my family. Let’s take a quick peek at the ingredient list of a regular can of cream of chicken and see just what might be lurking inside, shall we?

Cream of chicken soup ingredients:
Chicken stock, water, vegetable oil (most likely corn oil and GMO [genetically modified], highly inflammatory), modified food starch (most likely GMO), wheat flour (not whole wheat, so highly refined), cream, contains less than 2% of: Salt, dehydrated mechanically separated chicken (that just sounds gross!), soy protein concentrate (most likely GMO), monosodium glutamate (also known as MSG, which is bad news!), chicken fat, yeast extract (another name for MSG), flavoring (this could be anything), beta carotene for color, chicken flavor, butter.

I don’t know about you, but that is way too much genetically modified stuff, and I’m not even comfortable with one form of MSG in my food, let alone the two that are in this soup.

Are you surprised about these ingredients? The good news is that it is super easy to make a delicious replacement for that yucky can of GMOs, MSG, and slime.

Cream of chicken soup

The only ingredients in this recipe are these:

  • 4 tablespoons butter (from grass-fed cows is best)
  • 4 tablespoons whole wheat flour (can substitute arrowroot powder if you have problems with gluten)
  • 1-1/2 cups chicken stock (homemade is best, but a high quality store bought version is fine)
  • 1-1/2 cups whole milk (from grass-fed cows is best)
  • 1 tsp salt
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/4 tsp pepper
  • (Optional) chunks of cooked chicken

No crazy chemicals, no MSG, just real, delicious food. And this version is more delicious than the canned variety! Here are the instructions:

  1. Melt the better in a saucepan over medium heat. Once melted, whisk in flour and allow to cook for 1-2 minutes, stirring frequently.
  2. Add remaining ingredients and whisk together.
  3. Cook until thickened, stirring frequently.
  4. If desired, stir in chunks of cooked chicken.

Just a couple of notes: This recipe makes the equivalent of 2 cans of condensed cream of chicken soup. It also is not as thick and gloopy as the soup from the can. It will thicken as it cools, or if you prefer it to be thicker you can add more flour. Also, you can see in the picture that the whole wheat flour gives it a speckled appearance. You can use arrowroot powder if you would prefer not to have the speckles.

Thank you, Emily, for the great post! I hope this helped inspire you like it did me. I love hearing how switching to a real food lifestyle can have such a positive impact on people’s lives! If you haven’t yet, I hope you will check out Emily’s blog: That’s What I Eat. She shares lots of delicious real food recipes just like the one you saw above!

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LeAnn Nome

Hi there! Here's a little info about me: I've been married to my husband for over 10 years and I'm a stay-at-home mom to our three young kids (a six year old daughter and four year old twin boys). As you might imagine, they keep me quite busy! In early 2013, we decided that we wanted to be a healthier family. To do this, we cut out all processed foods from our home and we now eat only REAL, whole foods. (When we're on vacation or at someone's house, we're not quite as strict.) We also try to exercise every day. Our goal is to raise healthy, happy kids...while maintaining our own health and happiness along the way! I hope you will follow along with us in our journey.

2 thoughts on “Guest Recipe: Condensed Cream of Chicken Soup

  1. What a great story and a yummy recipe! Thanks for sharing…on a side note, the link to her site is not working (in the first 2 paragraphs).

    1. Michelle-thank you SO much for letting me know!! I’m not sure what happened, but the problem is fixed for both links now. Thank you again for bringing that to my attention!

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