Published by Best Fitness Routine. Editorial standards · Report a correction. Educational guidance; no individual clinical review is claimed unless a qualified reviewer is named.
About This Healthy Recipe
This chicken gnocchi soup uses homemade gluten-free potato dumplings, spinach and carrots. The gnocchi are made from cooked potato, rice flour, cornstarch and egg, so the estimate does not depend on an unverified packaged-gnocchi label. No existing recipe in the site uses gnocchi.
Start with 600 g cooked, peeled and cooled potato for the listed timing. Starting from raw potatoes adds preparation time, and you should weigh the cooked amount after draining. Potato moisture varies, so a single test dumpling is important before cooking the whole batch.
Cook the soup and dumplings in parallel. The measured flour includes the shaping allowance; any extra flour needed to correct a very wet potato dough changes the calculation. Check chicken and egg-containing dumpling doneness, then combine gently so the soft gnocchi retain their shape.
Why Readers May Like It
- 1Measured portions and clear gluten-free ingredient checks.
- 2Clear dry, cooked and drained ingredient weights.
- 3A complete four-serving meal with practical cooking cues.
Recipe Summary and Estimated Nutrition
Nutrition is estimated from the listed ingredient weights and the specific USDA records or manufacturer references linked below. Weights labeled dry, cooked or drained must be matched to that state.
4 servings
One serving is one quarter of the base batch. Values are estimates rather than laboratory analysis.
Per one quarter of the base recipe
Per one quarter of the base recipe
Per one quarter of the base recipe
Per one quarter of the base recipe
Brands, drained weights, substitutions and final serving sizes can change these values.
Ingredient-by-Ingredient Nutrition Breakdown
Gram weights are the calculation basis; household measures are approximate. Cooking water is listed for preparation, and drained water is not included.
| Ingredient | Amount used | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| Potatoes, peeled, boiled and cooled | 600 g cooked | 600 g | 516 kcal | 10.3 g | 120.1 g | 0.6 g |
| Gluten-free white rice flour | about 1 cup | 140 g | 512 kcal | 8.3 g | 112.2 g | 2 g |
| Cornstarch labelled gluten-free | about 1/3 cup | 40 g | 152 kcal | 0.1 g | 36.5 g | 0 g |
| Egg without shell | 1 large | 50 g | 72 kcal | 6.3 g | 0.4 g | 4.8 g |
| Raw skinless chicken breast, diced | about 1 lb 2 oz | 500 g | 600 kcal | 112.5 g | 0 g | 13.1 g |
| Spinach | about 5 oz | 150 g | 34 kcal | 4.3 g | 5.4 g | 0.6 g |
| Carrot, finely diced | 2 medium | 200 g | 82 kcal | 1.9 g | 19.2 g | 0.5 g |
| Celery, finely diced | about 2 stalks | 100 g | 14 kcal | 0.7 g | 3 g | 0.2 g |
| Low-fat milk | 300 ml | 300 g | 102 kcal | 10.1 g | 14.9 g | 0.2 g |
| Olive oil | 1 tablespoon | 14 g | 124 kcal | 0 g | 0 g | 14 g |
| Garlic, minced | 2 cloves | 8 g | 12 kcal | 0.5 g | 2.6 g | 0 g |
| Water for soup | 1 litre | 1000 g | 0 kcal | 0 g | 0 g | 0 g |
| Table salt | about 1/2 teaspoon | 3 g | 0 kcal | 0 g | 0 g | 0 g |
| Black pepper | about 1/2 teaspoon | 1 g | 3 kcal | 0.1 g | 0.6 g | 0 g |
| Full recipe estimate | 4 servings | — | 2223 kcal | 155.1 g | 314.9 g | 36 g |
How This Nutrition Estimate Was Prepared
- Match each listed ingredient to its linked food record or stated label reference.
- Multiply the per-100-g values by the listed gram weight and add the unrounded ingredient values.
- Divide the full calculation by four servings, then round for the cards.
- Recalculate if you change the ingredient brand, amount or serving yield.
Ingredient cells are rounded independently. The footer sums displayed cells; per-serving cards use the unrounded calculation, so small rounding differences are expected. Cooking-water losses affect finished weight, not the fixed four-serving calculation.
Ingredients
Measured ingredients
Step-by-Step Preparation
As an Amazon Associate I earn from qualifying purchases. Equipment links are paid affiliate links; use suitable tools you already own.
Equipment
- Potato masher (paid link)
- Mixing bowls (paid link)
- Cutting board (paid link)
- Chef’s knife (paid link)
- Fork for shaping gnocchi (paid link)
- Lidded saucepan (paid link)
- Large cooking pot (paid link)
- Instant-read food thermometer (paid link)
- Digital kitchen scale (paid link)
Before You Start
Start with 600 g cooked, peeled and cooled potato for the listed timing. Starting from raw potatoes adds preparation time, and you should weigh the cooked amount after draining. Potato moisture varies, so a single test dumpling is important before cooking the whole batch.
Allow about 55 minutes. Components can overlap; use the doneness cues rather than the clock alone. Keep surfaces and utensils clean and verify gluten-free ingredient labels.
Prepare the cooked potato
5 minutesStart with 600 g peeled boiled potato, cooled and well drained. Use a potato masher (paid link) until smooth, with no large lumps. If starting raw, boil additional potatoes separately and weigh 600 g after cooking.
Make the gluten-free dough
5 minutesIn a bowl, combine potato, egg, 120 g rice flour, cornstarch and 1 g of the salt. Mix until a soft cohesive dough forms.
Shape small gnocchi
10 minutesDust a clean board with the reserved rice flour. Divide dough into short ropes, cut into small even pieces and press gently with a fork.
Test one dumpling
3 minutesBring a lidded saucepan (paid link) of water to a gentle simmer. Cook one gnocchi until it floats, then another 1–2 minutes until the egg-containing centre is set. If it falls apart, review potato moisture and test a little more flour.
Start the soup base
5 minutesHeat oil in a large cooking pot (paid link). Soften carrot and celery, then add garlic for 30 seconds. Add 1 litre water, remaining 2 g salt and pepper.
Cook the chicken safely
10–12 minutesAdd diced raw chicken and simmer gently until the thickest piece reaches 74°C / 165°F on a instant-read food thermometer (paid link).
Cook gnocchi in batches
6–8 minutesWhile soup simmers, cook gnocchi in the saucepan in small batches. Allow 1–2 minutes after floating and check that the largest egg-containing dumpling centre is set at 71°C / 160°F. Lift out gently.
Add milk and spinach
3 minutesReduce the soup heat. Add milk and spinach, stirring until spinach wilts and the soup is hot without a hard boil.
Combine gently
2 minutesAdd cooked gnocchi and warm gently. Fold with a spoon rather than stirring forcefully.
Serve four complete portions
2 minutesDivide chicken, gnocchi, vegetables and broth evenly among four bowls.
How to Know It Is Ready
Chicken reaches 74°C / 165°F; egg-containing dumpling centres are set at 71°C / 160°F.
Gnocchi hold together and spinach is wilted.
Chicken, dumplings and broth are shared evenly among four bowls.
What This Meal Provides and What to Consider
Meal Balance
- The measured batch supplies about 38.8 g protein per serving.
- Vegetables and the listed grain or legume portions make this a full meal, rather than a protein-only snack.
Things to Consider
- Contains egg and milk. Rice flour and cornstarch must be suitable for gluten-free preparation.
- The dough has not been kitchen-tested; potato moisture can require an adjustment that changes the estimate.
Who May Enjoy This Recipe?
Gluten-free meal planning
People seeking familiar meals with verified gluten-free ingredients.
Home cooking
Cook the soup and dumplings in parallel. The measured flour includes the shaping allowance; any extra flour needed to correct a very wet potato dough changes the calculation. Check chicken and egg-containing dumpling doneness, then combine gently so the soft gnocchi retain their shape.
Measured portions
People who want to understand how ingredient weights relate to a four-serving batch.
How to Adjust the Meal
Smaller appetite
Serve a smaller portion and save the rest. Recalculate nutrition for the portion you actually eat rather than labeling an unchanged serving low-calorie.
Larger appetite
Add vegetables or another suitable accompaniment, and include those ingredients in the meal calculation.
Protein adjustments
If changing egg without shell, check its product label and recalculate. A larger amount may also change texture and cooking requirements.
Substitutions, Dietary Notes, and Allergens
Practical Substitutions
- Use labelled gluten-free packaged gnocchi for convenience, following its cooking instructions and replacing the homemade ingredient values with its label.
- Use a tolerated milk alternative and include its nutrition in the recalculation.
Allergen Information
Contains egg and milk. Rice flour and cornstarch must be suitable for gluten-free preparation.
Check packaged ingredient labels for the allergens relevant to you. A substitution changes both the recipe and the calculation.
Storage and Meal Preparation
Refrigerate perishable food within 2 hours, or within 1 hour when the surroundings exceed 90°F (32°C). Use shallow containers and a refrigerator at 40°F (4°C) or colder. Use cooked leftovers within 3–4 days; reheat hot leftovers to 165°F (74°C). Keep raw salad components and dressings separate when that improves texture.
Frequently Asked Questions
The potato may be too wet or the pieces too large. Drain and cool potato well, test one piece and make only a small measured flour adjustment if needed.
Yes. Chill cooked soup and cooked dumplings promptly in separate shallow containers, then combine while reheating to 74°C / 165°F.
The listed ingredients provide an estimated 38.8 g protein per one quarter of the batch. Brands and portions can change this value.
Use the 2× or 3× control for gram quantities and serving count. Keep the per-serving estimate as a base guide; use larger cookware or batches and check doneness rather than multiplying the cooking time.
Nutrition Sources and Recipe Notes
These values are planning estimates, not individualized nutrition advice. Use the labels for your exact products when precision is important. The recipe has not been kitchen-tested and the image is a generated illustration of the intended dish.
Nutrition Data Sources
See our Nutrition Calculation Methodology for weights, rounding and substitutions.
Food Safety Reference
Gluten-Free Preparation Reference
Use clean utensils and surfaces to avoid gluten cross-contact, and verify packaged ingredient labels.
Recipe development note: this page does not claim independent kitchen testing. The image is illustrative and does not document a tested result. Ingredient-based nutrition estimates can change with brands, weighing state, preparation and serving size; use exact labels when precision matters.
Useful Tools for This Recipe
As an Amazon Associate I earn from qualifying purchases. The links below are paid affiliate links.
These are the tools used in the preparation above. Use suitable equipment you already own, or compare options if you need an item.
Potato masher
Mash the potato or part of the soup as instructed.
Compare on Amazon →Paid link · opens in a new tabMixing bowls
Keep wet mixtures, coatings or fillings organized during preparation.
Compare on Amazon →Paid link · opens in a new tabCutting board
Use a clean preparation surface and separate raw meat from ready-to-eat food.
Compare on Amazon →Paid link · opens in a new tabChef’s knife
Cut the recipe ingredients into the specified sizes.
Compare on Amazon →Paid link · opens in a new tabFork for shaping gnocchi
Press the soft dumplings gently to shape them.
Compare on Amazon →Paid link · opens in a new tabLidded saucepan
Cook the smaller component or side described in the method.
Compare on Amazon →Paid link · opens in a new tabLarge cooking pot
Choose sufficient capacity for the soup, leaves or cooking batch.
Compare on Amazon →Paid link · opens in a new tabInstant-read food thermometer
Check the stated safe centre temperature rather than judging colour alone.
Compare on Amazon →Paid link · opens in a new tabDigital kitchen scale
Weigh the gram quantities used in the ingredient calculation.
Compare on Amazon →Paid link · opens in a new tab
