High-Protein Chicken & Veggie Soup

Ingredients

Protein

• 1.2 lb (550 g) boneless skinless chicken breast — trimmed and kept chilled; yields ~3 cups cooked shredded chicken.
• 1 can (15 oz / 425 g) cannellini beans — drained and rinsed for added protein and creaminess.

Vegetables & aromatics

• 3 medium carrots — peeled and diced 1/4-inch for even cooking.
• 3 celery stalks — diced thinly to release flavor quickly.
• 1 large yellow onion — diced small for base flavor.
• 3 cloves garlic — minced.
• 2 cups chopped kale or spinach — stems removed; add near end.

Liquid, seasonings & finishing

• 8 cups low-sodium chicken broth — use bone broth for extra collagen and savory depth.
• 1 tbsp olive oil — for sautéing aromatics.
• 1 tsp sea salt plus more to taste; add gradually.
• 1/2 tsp black pepper freshly ground.
• 1 tsp dried thyme and 1 bay leaf.
• Juice of 1/2 lemon for brightness, add at finish.
• Optional: 1/4 cup plain Greek yogurt stirred in off-heat for creaminess and extra protein.

Yield:
Approximately 6 generous servings; protein per serving varies with chicken and beans but targets 25–35 g of protein each when using the listed amounts.

Equipment and Prep Tools

Required equipment

• 6–8 quart (6–8 L) pot with tight-fitting lid for even simmering.
• Chef's knife and cutting board for fast, uniform dice.
• Tongs and a slotted spoon for handling chicken and skimming foam.
• Measuring cups and spoons for precise salt and acid balance.
• Immersion blender (optional) if you want a partially blended, creamy texture.

Prep sequences that save time

• Trim and halve chicken breasts to ensure even cooking; if thicker than 1 inch, butterfly or pound lightly.
• Dice carrots and celery into similar sizes so they soften uniformly in 12–15 minutes of simmering.
• Mince garlic fine and dice onion small so they dissolve into the broth and flavor the base quickly.
• Rinse canned beans in cold water to remove packing liquid and reduce sodium; drain thoroughly to prevent diluting the broth.

Timing tip:
Start equipment and mise en place before heating oil so sautéing begins immediately, minimizing total cook time and preserving fresh vegetable texture.

Preparation Steps: Cutting, Seasoning, and Browning

Step 1 — Cut and portion chicken

• Slice chicken breasts into 1-inch thick strips for fast poaching, or leave whole for poaching then shred. Thick pieces take longer to reach safe internal temp.
• Lightly season chicken with 1/2 tsp salt and 1/4 tsp pepper before adding to hot oil to build initial seasoning layers.

Step 2 — Sauté aromatics

• Heat 1 tbsp olive oil over medium heat until shimmering; add onions and cook 3–4 minutes until translucent but not browned for a clean broth.
• Add minced garlic and cook 30–45 seconds until aromatic; avoid burning to prevent bitterness.

Step 3 — Add chicken for light browning or direct poach

• For deeper flavor, brown chicken 1–2 minutes per side to develop Maillard notes before adding broth; for leaner and faster cooking, add chicken directly to broth to poach gently.
• If browning, deglaze pot with 1/2 cup broth to lift fond and fold it into the soup for concentrated flavor.

Safety note:
Cook chicken to an internal temperature of 165°F (74°C) measured at the thickest part, then shred or slice before returning to the pot.

Cooking Process: Simmering, Timing, and Final Assembly

Step 1 — Combine and bring to a simmer

• Add 8 cups low-sodium chicken broth to the pot with chicken and aromatics; bring to a gentle simmer over medium heat.
• Skim any foam with a fine skimmer during the first 5–8 minutes for a clear broth and cleaner flavor.

Step 2 — Add root vegetables and beans

• Add diced carrots and celery; simmer 12–15 minutes until tender but not mushy to maintain bite and visual appeal.
• Stir in drained cannellini beans during the last 6–8 minutes to heat through and avoid splitting beans into the broth.

Step 3 — Finish proteins and leafy greens

• If chicken was poached whole, remove and shred with two forks while broth simmers; return shredded chicken to pot and simmer 2–3 minutes to absorb seasoning.
• Add chopped kale or spinach in the final 2–3 minutes to wilt without overcooking; this preserves color and nutrients.

Step 4 — Final binders and texture

• For a slightly creamy mouthfeel without heavy dairy, whisk 1/4 cup plain Greek yogurt with a ladle of hot broth to temper, then stir into the pot off heat to avoid curdling.
• Adjust thickness by simmering uncovered 5–10 minutes to reduce liquid, or add reserved bean liquid for a thinner broth if needed.

Timing summary:
From sauté to finished soup the process takes roughly 30–40 minutes depending on whether chicken is browned or poached directly; this balances tenderness and nutrient retention.

Protein and Texture Adjustments

Maximizing protein without over-thickening

• Use a ratio of roughly 1.2 lb chicken per 8 cups broth to achieve ~25–35 g protein per serving; add an extra 6 oz cooked turkey or shredded rotisserie chicken for higher protein without extra cook time.
• Incorporate white beans or lentils for plant protein; they add both texture and mouthfeel while keeping the broth creamy once slightly mashed.

Controlling texture

• For chunkier soup, add beans and greens at the end and shred chicken coarsely. For a velvety texture, blend 1–2 cups of beans with a cup of broth and mix back in.
• Avoid overcooking chicken to prevent stringy texture: remove at 165°F (74°C), rest 3–5 minutes, then shred to preserve juices.

Boosting thickness while keeping calories moderate

• Puree a small portion of the beans and carrots with broth and return to pot to thicken naturally without adding starches.
• Add a tablespoon of ground flaxseed or a scoop of unflavored collagen powder dissolved in hot broth for body and protein without bulky carbs.

Tip:
If using collagen or protein powders, dissolve in a small amount of warm broth first and remove from direct heat before adding to prevent clumping.

Seasoning, Acidity, and Final Flavor Balance

Layering salt and aromatics

• Add salt in stages: 1/2 tsp when sautéing, 1/2 tsp mid-simmer, and fine-tune at the end after reduction; this prevents oversalting as liquid concentrates.
• Include aromatics like thyme and bay leaf early to infuse; add delicate herbs like parsley or dill at the end for fresh herbal notes.

Acidity and brightness

• Squeeze juice of 1/2 lemon per pot at the end and taste; acid lifts flavors without adding salt.
• If muted, stir in 1 tsp white miso dissolved in warm broth for umami depth; add off heat to preserve probiotic benefit if desired.

Heat and spice adjustments

• For gentle heat, add 1/4 tsp crushed red pepper early in simmer; for bold heat, finish with a drizzle of chili oil.
• Balance with a small pinch of sugar or 1 tsp maple syrup if tomatoes or beans make the broth taste flat after refrigeration.

Final seasoning method:
Always cool a 1/4 cup spoonful on a plate and taste when adjusting final salt, acid, and heat to ensure accurate perception as broth cools.

Serving, Garnishes, and Storage Instructions

Serving temperature and garnishes

• Serve hot, ladled into bowls and finish each with a squeeze of lemon and 1 tbsp chopped parsley or cilantro for freshness.
• Optional garnish: 1 tbsp toasted pumpkin seeds or a sprinkle of grated Parmesan for extra flavor and texture per bowl.

Portioning and meal prep

• Cool soup to room temperature within 90 minutes and refrigerate in airtight containers for up to 4 days; leave out vegetables that soften if you prefer them fresher when reheating.
• For freezing, portion into freezer-safe containers leaving 1-inch headspace; freeze up to 3 months. Thaw overnight in fridge before reheating gently to preserve texture.

Reheating best practices

• Reheat on medium-low heat, stirring occasionally; add 1/4–1/2 cup water or broth if the soup has concentrated during storage.
• Add fresh greens or herbs after reheating to retain vibrancy; if using Greek yogurt, stir in off heat to avoid separation.

Make-ahead tip:
Store shredded chicken separately from broth for up to 3 days to keep chicken texture, then combine and reheat for service.

Nutrition, Macros, and Customization for Goals

Estimated nutrition per serving (6 servings)

• Calories: ~280–340 kcal depending on chicken and whether Greek yogurt is used.
• Protein: ~28–36 g per serving from chicken and beans.
• Carbohydrates: ~15–20 g with most from vegetables and beans.
• Fat: ~6–10 g depending on olive oil and optional garnishes.

Adjustments for muscle gain

• Increase chicken to 1.6 lb (725 g) and add an extra 1/2 cup beans per pot to raise protein to 35–45 g per serving with moderate calories.
• Stir in 1 scoop unflavored whey or collagen post-heat for an easy protein boost; dissolve in a little warm broth first.

Low-calorie modifications

• Trim visible fat, use more broth-to-protein ratio, replace beans with extra vegetables like zucchini to reduce carbs without lowering volume.
• Use spray oil to cut added fat while still achieving sautéed aromatics flavor.

Notes on accuracy:
Nutrition varies with exact product choices; use package nutrition facts or an app with ingredient weights for precise tracking.

FAQs

Q: Can I use chicken thighs instead of breasts?
Yes. Boneless skinless thighs add more fat and a richer flavor; reduce simmer time slightly if small pieces are used, and always check for an internal temperature of 165°F (74°C). Thighs yield a moister texture but slightly higher calories.
Q: How do I prevent beans from becoming mushy?
Add rinsed canned beans in the final 6–8 minutes of cooking to warm through without breaking down. If using dried beans, pre-cook separately and add toward the end of simmering to control texture.
Q: Can I make this in a slow cooker or Instant Pot?
Yes. For an Instant Pot: sauté aromatics on Sauté mode, add broth and chicken, cook on Manual high for 8 minutes, quick release, shred chicken and add vegetables, then use Sauté for 5–8 minutes. For slow cooker: combine ingredients and cook on Low for 4–6 hours, add leafy greens in the final 15 minutes.
Q: How long does reheated soup keep?
Refrigerated in airtight containers, 3–4 days; frozen up to 3 months. Thaw overnight in the fridge and reheat gently on the stove to preserve texture.
Q: Can I make this dairy-free while keeping creaminess?
Yes. Puree a portion of beans and carrots with some broth for creaminess, or add 1–2 tbsp tahini whisked with warm broth off heat to maintain a silky texture without dairy.