High Protein Chicken Pot Pie Soup

Ingredients — precise measurements for 6 servings

Proteins and liquids

• 2 lb (900 g) boneless, skinless chicken breast, trimmed and cut into 1/2" cubes — yields dense, lean protein.
• 6 cups (1.4 L) low-sodium chicken stock for controlled salt and flavor balance.
• 1 cup (240 ml) low-fat milk plus 1/2 cup (120 g) plain Greek yogurt stirred in at the end to add protein and creaminess without excess fat.

Vegetables and aromatics

• 1 cup diced carrots (about 2 medium), cut to 1/4" dice for even cooking.
• 1 cup frozen peas (add near the end to keep texture).
• 1 cup diced celery (about 2 stalks), and 3/4 cup pearl onions or 1 small onion finely diced.
• 3 cloves garlic, minced.

Thickening, seasoning, and extras

• 3 tbsp whole wheat flour or all-purpose for the roux; whole wheat adds fiber.
• 2 tbsp olive oil or 2 tbsp unsalted butter to cook aromatics and develop flavor.
• 1 tsp dried thyme, 1/2 tsp dried parsley, 1/4 tsp freshly ground black pepper, and 3/4 tsp kosher salt (adjust to taste).
• Optional: 2 tbsp grated Parmesan stirred at finish for umami, or 1 tbsp Dijon mustard for brightness.

Utility ingredients

• Juice of 1/2 lemon (optional) to finish and lift flavors without adding salt.
• Fresh herbs (1 tbsp chopped parsley) for garnish.

Each ingredient measurement targets a hearty, high-protein final portion. Use the chicken weight to calculate per-serving protein (roughly 25–30 g cooked per 4–6 oz portion). Keep dairy additions warm-tempered: temper yogurt with a ladle of hot broth before adding to avoid splitting.

Protein boost and substitutions without losing texture

Maximizing protein while maintaining a creamy mouthfeel

• Greek yogurt — 1/2 cup adds ~10–12 g protein and creaminess; temper before stirring in and add off-heat to prevent curdling.
• Skim milk powder — 2 tbsp whisked into bulk of milk increases protein without changing texture; dissolve in warm milk first.
• Cottage cheese purée — blend 1/2 cup low-fat cottage cheese until smooth, add at finish for body and protein; keep heat moderate.
• Additional diced chicken — reserve 6 oz cooked shredded chicken to fold in at end for distinct chunks; avoid overcooking to keep tenderness.

Plant-based or mixed protein options

• For partial plant protein, add 1 cup cooked lentils (brown/green) folded in after simmer; they hold shape and absorb flavors, adding 15–18 g protein per cup.
• To keep the pot-pie character, use firm tofu cut into small cubes and lightly pan-seared to retain texture; fold in at the very end.

Timing and texture tips
Adding concentrated protein sources (powder, puréed cheese) too early can cause graininess or separation. Always add high-protein dairy off heat or after lowering to a gentle simmer. For shredded chicken, poaching in seasoned stock for 12–15 minutes then chilling briefly yields firm, sliceable protein that won’t fall apart during simmering.

Equipment and cookware that affect final texture

Choose the right pot

• Dutch oven or heavy-bottomed stockpot (6–7 qt) provides even heat for the roux and simmer without hotspots that scorch flour.
• Nonstick skillet for searing chicken pieces if you want Maillard browning before simmer; improves flavor but optional for lean prep.
• Fine-mesh sieve or slotted spoon to remove foam and shards after poaching.

Tools for texture and speed

• Immersion blender — optional to partially purée 1–2 cups of soup for silky body while retaining chunks; blend briefly and off-center to avoid overworking starch.
• Measuring spoons and digital scale — precise flour and protein measurements keep thickness and protein targets consistent.
• Ladle and wooden spoon — wooden spoon is best for stirring roux without scraping coatings; silicone spatula for scraping fond if searing.

Heat control and thermometer use
Use medium heat to cook aromatic vegetables and develop color without burning. For poaching chicken, keep liquid at 180–190°F (82–88°C) — small bubbles at the edges — to produce tender, pull-apart cooked chicken rather than dry, stringy meat. A probe thermometer is useful to confirm chunks reach an internal temperature of 165°F (74°C) once finished.

Gathering ingredients and mise en place (photo reference)

Mise en place checklist — cut, measure, and stage

• Chicken: pat dry, trim fat, and cut into 1/2" cubes; keep chilled until ready to poach or sear.
• Vegetables: dice carrots and celery uniformly (1/4") for even bite; thaw and drain frozen peas and pat dry to prevent watering down the soup.
• Aromatics and dry ingredients: mince garlic, measure flour, and pre-measure stock and milk to avoid rushed additions.

Organization accelerates cooking and texture control
Lay out ingredients in small bowls in the order they will be used: oil/butter; onions/garlic; carrots/celery; flour; stock; milk; yogurt. Keep protein options separated: reserve 1/2 cup cooked chicken to fold in last if you want distinct chunks. If using protein powder or milk powder, pre-dissolve in a little warm milk to avoid clumping. Seasoning strategy
Layer salt: a small pinch when sweating vegetables, then taste and adjust after roux thickens and chicken is added. Herbs (thyme, parsley) deliver best aroma when added early in simmer for infusion; reserve a small portion of fresh parsley for garnish to add brightness. Timing notes
With mise en place complete, the total active cooking time is typically 30–35 minutes: 8–10 minutes to soften vegetables and form roux, 12–15 minutes to poach chicken and simmer, plus 3–5 minutes to finish with dairy and peas. Accurate mise en place reduces overcooking and preserves protein texture.

Prep steps and initial cooking technique

Step 1 — Sweat aromatics without browning
Heat 2 tbsp olive oil or 2 tbsp unsalted butter over medium heat. Add diced onions and celery; cook gently for 4–6 minutes until translucent. Add carrots and cook 3–4 minutes more. Keep the heat moderate to avoid caramelization, which can overpower the delicate pot-pie profile. Step 2 — Build the roux for controlled thickness
Push vegetables to the side and add the flour directly to the fat, whisking to combine. Cook the roux for 1–2 minutes, stirring constantly so the raw-flour taste cooks out but color remains light. Slowly whisk in 1 cup of the warm stock to create a smooth paste, then gradually add remaining stock while whisking to avoid lumps. A properly emulsified roux yields a smooth, stable base that will suspend protein and vegetables evenly. Step 3 — Add chicken and simmer gently
Bring liquid to a gentle simmer, add cubed chicken, and maintain a low simmer (small rising bubbles). Cook for 10–12 minutes until the chicken reaches 165°F (74°C). Stir occasionally to prevent sticking and to distribute heat evenly. Avoid vigorous boiling which breaks down chicken fibers and creates stringiness. Step 4 — Add peas and finishers
Stir in frozen peas in the final 2–3 minutes to keep them bright and slightly firm. Turn off the heat and temper Greek yogurt by whisking a quarter cup of hot soup into the yogurt before returning to the pot; add slowly to avoid curdling and to retain a glossy, creamy finish.

Cooking process and timing with a visual guide

Temperature control and timing overview
Maintain medium to medium-low heat across steps. After forming the roux and adding stock, the transition to simmer should be gentle. Expect the following timeline for consistent texture across 6 servings:

• Aromatics and vegetables: 8–10 minutes.
• Roux formation and deglazing: 3–4 minutes.
• Simmering chicken: 10–12 minutes at a gentle simmer.
• Finishing with dairy and peas: 2–4 minutes off heat or on the lowest setting.

Visual indicators for doneness and texture
When the stock has thickened enough to coat the back of a spoon and leaves a clear trail, the roux has integrated. Chicken cubes should be opaque throughout but still moist; they will relax slightly after removing from heat. If the broth separates or looks curdled after adding dairy, reduce heat and whisk vigorously while adding a splash of warm stock to re-emulsify. Adjusting thickness
For a thicker, pot-pie-like body, simmer 3–5 minutes longer to concentrate, or whisk an extra teaspoon of flour into a small amount of cold water and stir in gradually. For a lighter soup, thin with a splash of hot stock or milk. Always adjust by small increments, allowing 1–2 minutes between additions to evaluate texture. Finishing heat and resting
After adding yogurt and milk, remove from direct heat and let sit 3–4 minutes so the proteins relax and flavors meld. Final seasoning adjustments are best after resting; add salt, pepper, and lemon juice in small increments to balance flavor without over-salting.

Finishing touches, texture control, and serving suggestions

Final texture checks and seasoning
After resting 3–4 minutes, check thickness: the soup should coat a spoon but still flow; avoid gummy stiffness. If the texture is slightly thin, simmer uncovered for 3–5 minutes; if too thick, thin with hot stock or milk by 1/4 cup increments. Taste and add salt in 1/4 tsp increments, then finish with 1/2 tsp lemon juice or 1 tsp Dijon if brightness is needed. Herb and fat finishing
Stir in 1 tbsp chopped fresh parsley and, if desired, 1 tbsp grated Parmesan off-heat to add umami. For a silkier mouthfeel without extra calories, swirl in 1–2 tbsp Greek yogurt instead of butter at the end. Serving ideas to maintain texture
Serve hot in warmed bowls to maintain temperature. Offer toasted whole-grain bread or a light flaky biscuit on the side; avoid dunking heavy pastry directly into soup when packing for meal prep, as it will become soggy. For a composed plate, top each bowl with reserved shredded chicken or a crispy sage leaf for contrast. Portioning and garnishes
Portion soup into 1.25–1.5 cup servings to hit higher protein targets when paired with added chicken. Garnish with finely chopped parsley and a small grind of black pepper. If adding crunchy garnish (toasted seeds or crispy pancetta), sprinkle just before serving to preserve texture.

Storage, reheating, and meal-prep best practices

Cooling and storing safely
Cool soup quickly by transferring to shallow containers; maintain food safety by chilling to below 40°F (4°C) within 2 hours. Store in airtight containers for up to 4 days in the refrigerator. For freezing, portion into meal-sized containers, leaving 1" headspace; freeze up to 3 months. High-protein dairy (Greek yogurt) can separate when frozen; for best texture, freeze soup without yogurt and add freshly at reheating. Reheating methods to preserve creaminess
Reheat gently over low-medium heat, stirring frequently to prevent sticking. If soup is too thick after refrigeration, add 1/4 to 1/2 cup hot stock or water and whisk until smooth. For microwave reheating, use medium power in 60–90 second bursts, stirring between intervals to distribute heat. Meal-prep assembly strategy
Option A: Fully cooked, cooled, and refrigerated—add fresh yogurt and garnish at serving to restore creaminess. Option B: Freeze base (stock, vegetables, chicken) without dairy; on thaw, reheat and finish with yogurt and milk for optimal texture. Label containers with date and reheating instructions: reheat to at least 165°F (74°C) internal temperature. Quality-control tips
If reheated soup tastes flat, brighten with a splash of lemon or 1/2 tsp soy sauce for depth. If it separates, whisk vigorously off heat while adding a small amount of hot stock and a teaspoon of cornstarch slurry (1 tsp cornstarch + 1 tbsp cold water) to rebind. Avoid boiling after adding dairy to keep texture stable.

Nutrition, macros, and simple modifications

Estimated nutrition per 1.5-cup serving
Approximate values (varies with exact ingredients): Calories: 300–380 kcal; Protein: 28–36 g; Carbohydrates: 16–22 g; Fat: 8–12 g. Using Greek yogurt and more chicken increases protein while keeping fat moderate. Modifications to meet dietary goals

• To reduce carbs: halve the flour and thicken with 1 tbsp xanthan gum dispersed in cold water, or use a smaller roux and longer reduction time.
• To increase protein: add 1/2 cup cooked lentils or an extra 6 oz shredded chicken per batch; add cottage cheese purée or milk powder.
• To lower fat: use 0% Greek yogurt and a neutral cooking spray instead of oil; choose chicken breast over thighs.

Macro accuracy tips
Weigh cooked chicken after poaching for accurate protein calculations; cooked weight will be ~70–75% of raw weight. For tight tracking, note brands of stock and yogurt since sodium and protein content vary. When swapping ingredients, adjust thickening strategy rather than simply adding more flour; starch and protein interactions affect mouthfeel. Allergen swaps
For gluten-free: replace whole wheat flour with 2 tbsp cornstarch slurry added at the end (mix with cold water first), or use a gluten-free flour blend. For dairy-free: substitute unsweetened soy yogurt or a high-protein pea yogurt alternative and use full-fat or light coconut milk if necessary, but expect a slight flavor shift.

FAQs

Q: How can I prevent the yogurt from curdling when added?
Temper the yogurt by whisking a 1/4 cup of hot soup into the yogurt to warm it, then stir the warmed yogurt back into the pot off direct heat. Keep final heat low and avoid boiling after adding yogurt to prevent separation. Q: Can I use leftover rotisserie chicken?
Yes. Add pre-cooked chicken in the last 3–4 minutes just to heat through. Since rotisserie chicken is already cooked, long simmering will dry it out; fold in at finish to preserve texture. Q: My soup is too thin — what thickener should I use?
Simmer uncovered to reduce volume for 3–5 minutes. Alternatively, make a slurry of 1 tbsp cornstarch mixed with 2 tbsp cold water and whisk into simmering soup, cook 1–2 minutes until thickened. For a whole-grain option, mix 1 tbsp whole wheat flour with cold water before adding and cook through. Q: Can I make this stovetop soup in an Instant Pot or slow cooker?
Instant Pot: use the sauté mode for aromatics and roux, add liquids and chicken, then pressure cook on high for 5 minutes with a quick release; finish off-heat with yogurt. Slow cooker: cook aromatics first on the stove, transfer to slow cooker, add stock and chicken and cook on low 3–4 hours, then finish with yogurt and thicken if needed. Q: How do I keep the chicken from becoming stringy?
Poach chicken at a gentle simmer (180–190°F / 82–88°C) until just cooked, or sear quickly and then simmer briefly. Avoid vigorous boiling and long, high-heat simmering which breaks down muscle fibers and yields stringy texture. Q: Is freezing recommended and how do I reconstitute best?
Freeze without yogurt for best texture. Thaw overnight in the refrigerator, reheat slowly on the stovetop adding a little hot stock to adjust consistency, and stir in fresh yogurt at the end. If frozen with yogurt, expect slight separation; re-emulsify by whisking vigorously and adding a splash of hot stock. Q: Any quick garnish ideas to add texture?
Sprinkle chopped parsley, cracked black pepper, or a small handful of toasted pumpkin seeds for crunch. Add reserved crisped chicken skin or a single herb-fried sage leaf for an elevated finish without heavy pastry.