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This High Protein Soup is packed with chicken, chickpeas and vegetables. Rich, creamy and so flavorful, this easy recipe comes together in under 30 minutes. It’s perfect as a cozy healthy dinner and for meal prepping. Over 35 g of protein!
Fall has just began and it already feels like winter. As I’m writing this blog post, it’s a dark, stormy afternoon. We’re both sipping tea with oatmeal protein cookies on the side, thinking about tonight’s dinner menu.
Lately we’ve been into cozy meals. It all started with my creamy white bean soup, followed by pastina, polenta and now protein rich soup. Not gonna lie, it’s probably my favorite dinner at the moment. I love how tasty, comforting, filling and nutritious it is. Plus, it stores well and I can make it ahead for the week. Perfect for when I have no time or for when I’m tired and don’t have energy to cook.
Why you will love this recipe
- Quick and easy. Forget long cooking times and ingredients that are impossible to find. This one-pot protein soup recipe is ready in under 30 minutes with just a handful of staples.
- Macro-friendly. Boasting over 35 g of protein per serving, this dish provides the perfect balance of macronutrients that your body needs. Additionally, it is also low calorie and low carb. Perfect for bodybuilders!
- Healthy and nutritious. Made with beans, chicken breast, leafy greens and heart-healthy olive oil, it’s a powerhouse of nutrients. Gluten-free, rich in dietary fibers, vitamins and antioxidants.
- Comforting and delicious. A cozy bowl of soup is packed with lots of flavor and texture. It’s the perfect satisfying meal to warm you up and keep you fueled on a cold day.
- Meal prep friendly. Prepare it ahead on Sunday and keep in the fridge to have dinners for the week. Before serving, you’ll only need to quickly microwave it. All you need after a long day of work!
Ingredients
- Chicken. For a low fat and low calorie protein soup, use skinless chicken breast. Chicken thighs will work as well.
- Chickpeas. Garbanzo beans add more protein, nutrients and texture. For convenience I used canned chickpeas, but you can also cook your own at home.
- Onion. I used red onion, but also yellow or white onions are great.
- Garlic. I recommend mincing fresh garlic cloves at home, they are more nutritious and flavorful. For convenience, you can substitute with ½ to 1 teaspoon of garlic powder.
- Carrots. Two carrots bring texture, a lightly sweet flavor and more nutrients such as vitamin A, beta carotene and antioxidants.
- Kale. This recipe has kale, a real superfood. As an alternative you can use cabbage or baby spinach.
- Olive oil. Extra virgin olive oil is rich in taste and nutrients, such as heart-healthy fats and vitamin E. Substitute with a neutral vegetable oil, if desired.
- Spices and seasonings. This simple protein soup is seasoned with just salt and pepper, the vegetable broth is already savory. You can add Italian seasoning, red pepper flakes and other herbs like bay leaves. But don’t exaggerate.
- Vegetable broth. I prefer low sodium vegetable broth, but also regular vegetable broth, homemade veggie broth, chicken broth or meat stock work. If using water, you may need to add more salt and seasonings for the flavor.
- Milk. The secret behind a rich and creamy high protein soup is combining vegetable broth with milk. Semi-skimmed milk can be replace with skimmed milk, unsweetened soy milk or unsweetened almond milk.
How to make high protein soup
Step 1 – Sauté onion. In a large pot, heat 1 tablespoon of olive oil over medium heat. Add the sliced onion and minced garlic, then sauté for 2-3 minutes until fragrant.
Step 2 – Cook chicken. Add diced chicken to the sautéed onion and cook for about 5 minutes, just until no longer pink. Be careful not to overcook, as the chicken will simmer further in the soup.
Step 3 – Simmer soup. Add diced carrots and broccoli florets to the pot, then sauté for 2-3 minutes with a tablespoon of water to prevent sticking. Add kale and vegetable broth. Give it a stir and bring to a boil, then lower the heat and let simmer, covered, for about 10 minutes. Stir frequently.
Step 4 – Finish cooking. Stir in the chickpeas, the milk, salt and pepper to taste. Simmer for additional 5 minutes, then add the remaining 2 tablespoons of olive oil. Taste and adjust with more seasonings, if necessary. Serve warm, with a sprinkle of Parmesan cheese and a drizzle of olive oil if desired.
Variations
- Make it vegan – For a high protein vegan soup, replace chicken with firm tofu, seitan or mock meat. As a dairy-free alternative to milk, choose unsweetened soy milk or your favorite plant milk.
- Change the beans – For a different taste, swap out the beans for lentils, black beans, kidney beans or white beans. If you like white beans, you will also love my Tuscan white bean soup.
- Swap the veggies – Cauliflower, spinach, zucchini, Brussels sprouts, tomatoes, butternut squash or pumpkin pair very well with a protein-packed soup.
- Change the meat – Delicious alternatives to chicken are shredded turkey, chopped sausage, ham and diced beef. Vegetarian options include tofu, tempeh and seitan.
- Add noodles – Make it a meal by serving chickpea chicken soup with noodles. My suggestions are whole grain elbows, mezze penne, and pastina. Orzo goes well too.
- Add more protein – Boost the macros with the addition of boiled eggs, cottage cheese, tofu, lentils and ham.
Chef tips
When it comes to making the best protein soup, there are two tips I want to give you. Please follow my recommendations very carefully, or the result won’t be the same I got.
First of all, be sure you do not overcook the chicken to keep it tender and juicy. Just pan-grill it until no more pink, then add the vegetables and the broth. The meat will cook further while simmering your soup.
Second tip, adjust the flavor with salt, pepper and seasonings to your likings. I suggest being sparing with salt, the vegetable broth is already flavorful. You and your family can always add more before eating, but fixing a salty dish won’t be as easy.
How to store and meal prep
Let cool completely, then place leftovers into an airtight container and refrigerate for a maximum of 3 days. Reheat in a pot or in the microwave and serve for quick lunches or dinners.
For a longer storage, place in freezer-safe food containers and freeze for up to 4 months. To reheat, let thaw overnight in the fridge and then warm it up in a pot or microwave. Serve warm, with a drizzle of olive oil, a sprinkle of Parmesan cheese and a slice of crusty bread.
Frequently asked questions
Of course, protein powder soup is always a great choice! As weird as it may sound, I often add 2 to 3 tablespoons of unflavored protein powder to my soups. But if you do so, mix it in the broth only once the dish is ready. Do not heat protein powder, or it may form lumps and get rubbery.
It depends on your needs. This simple dish is quite satisfying, nutritious and filling because it contains protein from the chicken, complex carbs from the chickpeas and healthy fats from olive oil. For a more complete meal, you can pair it with farro, orzo or noodles for more carbs and fibers.
Serving ideas
- Protein bread, oat bread or protein bagels for dunking
- Baked sweet potatoes or microwave sweet potato on the side
- Crispy pieces of air fryer tortilla chips on top
- Seasonal spinach salad or air fryer Brussels sprouts for more greens
- Baked chicken wings, air fryer chicken tenders or egg white frittata for extra protein
High Protein Soup
Ingredients
- 1 cup (160 g) canned chickpeas, drained and rinsed
- 1 red onion, sliced
- 2 garlic cloves, minced
- 2 medium carrots, diced
- 1 ½ cup kale, or fresh spinach
- 1 cup (100 g) broccoli florets
- 4 cups (1 lt) vegetable broth, low sodium
- 1 cup (240 ml) semi-skimmed milk, or dairy-free milk
- 2 ½ tbsp olive oil
- 25 oz (700 g) boneless, skinless chicken breast, diced or shredded
- salt and pepper, to taste
Instructions
- In a large pot, heat 1 tablespoon of olive oil over medium heat. Add the sliced onion and minced garlic, sauté for 2-3 minutes until fragrant.
- Add diced chicken to the sautéed onion and cook for about 5 minutes, just until no longer pink. Be careful not to overcook, as the chicken will simmer further in the soup.
- Add diced carrots and broccoli florets to the pot, then sauté for 2-3 minutes with a tablespoon of water to prevent sticking.
- Add kale and vegetable broth. Give it a stir and bring to a boil, then lower the heat and let simmer, covered, for about 10 minutes. Stir frequently.
- Stir in the chickpeas, the milk, salt and pepper to taste. Simmer for additional 5 minutes, then add the remaining 2 tablespoons of olive oil. Taste and adjust with more seasonings, if necessary.
- Serve warm, with a sprinkle of Parmesan cheese and a drizzle of olive oil if desired.
Notes
Ingredient Notes
- Chickpeas: Replace with black beans, lentils, kidney beans or cannellini beans.
- Kale: I like black kale, but also fresh spinach or baby spinach tastes delicious. If frozen, quickly wilt in a skillet before adding it to the soup.
- Vegetable broth: For a healthier soup, I suggest low sodium vegetable broth. Substitute with regular vegetable stock or broth, chicken broth or water. If using water, add more salt.
- Salt and pepper: Regulate the amount of seasonings to your own likings.
- Extras: You can boost flavors with 3 tablespoons of grated Parmesan cheese, a couple teaspoons of Italian seasoning, red pepper flakes and bay leaves.
Storage Notes
- To store: Let cool, then place in an airtight container and refrigerate for a maximum of 3 days.
- To freeze: Let cool, then place leftovers in a freezer safe container and freeze for up to 4 months.
- To reheat: Allow to thaw overnight if frozen, then reheat in a pot or in the microwave until warm.
