HEALTHY RECIPES
Low-Carb Rosol (Polish Chicken Soup)
Medically Reviewed & Fact-Checked by FastingTracker Medical Board • Written by
Aly Owen •
Updated: Sep 18, 2026
✨ Key Takeaways
- Learn the best practices of intermittent fasting for optimal health.
- Understand how to track your fasting windows effectively.
- Discover the science-backed metabolic benefits of fasting.
Low-Carb
This Low-Carb Rosol (Polish Chicken Soup) is a wholesome, nutrient-dense recipe designed to fit seamlessly into your intermittent fasting eating window. Carefully crafted to maintain steady insulin levels, support metabolic autophagy, and provide lasting satiety, it contains only 370 kcal per serving.
Total Time
35 mins
Phases
Prep: 10m
Cook: 25m
Yield
4 servings
Nutrition
370 kcal
Ingredients
- 4 Chopped Chicken Legs
- 2 large Onions
- 5 chopped Carrots
- 1 chopped Leek
- 1 small Celery
- 1/4 Cabbage
- 1 whole Cloves
- 1tsp Allspice
- 2 Bay Leaf
- 4 sprigs Parsley
- 4 sprigs Dill
- 1 tsp Pepper
- 1 tbs Salt
Instructions
- Add chicken to a large Dutch oven or stock pot
- Cover with water
- Bring to a boil and simmer for 2 to 2 1/2 hours, skimming any impurities off the top to insure a clear broth
- If your pot is big enough, add the vegetables and spices for the last hour of the cooking time
- My Dutch oven wasn’t big enough to hold everything, just the chicken and other bones filled the pot, so I cooked the meat/bones for the full cooking time, then removed them, and cooked the vegetables and spices separately
- Strain everything out of the broth
📚 Scientific Studies & Medical References (5 Sources) ▼
FastingTracker adheres to strict editorial standards, citing peer-reviewed clinical trials and authoritative medical institutions.
- New England Journal of Medicine (2019): de Cabo R, Mattson MP. Effects of Intermittent Fasting on Health, Aging, and Disease. N Engl J Med. 381(26):2541-2551. PubMed 31881139 • DOI
- Cell Metabolism (2014): Levine ME, Suarez JA, Brandhorst S, et al. Low Protein Intake and Periodic Fasting Promote Longevity and Autophagy. Cell Metab. 19(3):407-417. PubMed 24606898 • DOI
- Obesity (Silver Spring, 2018): Anton SD, Moehl K, Donahoo WT, et al. Flipping the Metabolic Switch: Understanding and Applying Health Benefits of Fasting. Obesity. 26(2):254-268. PubMed 29086496 • DOI
- Annual Review of Nutrition (2017): Patterson RE, Sears DD. Metabolic Effects of Intermittent Fasting. Annu Rev Nutr. 37:371-393. PubMed 28715993 • DOI
- Autophagy (2010): Alirezaei M, Kemball CC, Flynn CT, et al. Short-term fasting induces profound neuronal and systemic autophagy. Autophagy. 6(6):702-710. PubMed 20534972 • DOI
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