Lighter Italian Wedding Soup

by | Updated: December 4th, 2016 | Read time: 2 minutes

Pasta and sauce, pastrami and rye, peanut butter and jelly – some foods pair so perfectly together, they’re practically married! That’s the story behind this Italian-American soup, with a made-for-each-other combination of nourishing green veggies and hearty meat. While not part of an actual wedding tradition, it is a comfort food close to the hearts of many. This lighter version makes for an easy weeknight dinner – your whole family may just fall in love!

Lightened Italian Wedding Soup


Lighter Italian Wedding Soup



1 lb. ground chicken (pasture-raised, if possible)
1 Tbs ground flax, mixed with 3 Tbs water (to make a flax “egg”), set aside for 5 minutes until it gels – this is your binder
1/4 cup brown rice bread crumbs
1 medium carrot, shredded (about 1/3 cup)
½ tsp. dried basil
½ tsp. oregano
½ tsp. salt
½ tsp pepper
1 garlic clove, crushed


½ medium onion, chopped
2 cups carrots, sliced (about 4)
½ tsp. sea salt
½ tsp. dried oregano
32 oz. chicken broth
4 cups organic baby spinach



  1. Preheat oven to 350 degrees.
  2. Prepare meatballs by combining ground chicken with flax egg, bread crumbs, grated carrot and spices.
  3. Line baking sheet with parchment paper, then scoop meatballs onto a baking sheet with a mini ice cream scoop.
  4. Bake at 350 for 20 minutes, until chicken is thoroughly cooked.
  5. Remove from oven, set aside.
  6. Meanwhile, add onions and carrots to a medium-sized soup pot. Sauté at medium heat for 10 minutes. Add salt and oregano.
  7. Pour in chicken broth and add meatballs to soup.
  8. Bring to a boil, then cover and turn down to simmer for 30 minutes.
  9. Stir in spinach to wilt before serving.
  10. Enjoy!