High-Protein Chicken & Veggie Soup

Gathering Ingredients

Core ingredients (serves 4)

• 1.25 lb (560 g) boneless skinless chicken breast or thighs, trimmed and cut into 1-inch pieces
• 6 cups (1.4 L) low-sodium chicken broth
• 2 cups water (adjust to desired broth level)
• 2 medium carrots, peeled and diced 1/4–1/2 inch
• 2 celery stalks, thinly sliced
• 1 medium onion, finely chopped
• 3 cloves garlic, minced
• 1 cup green beans or peas (fresh or frozen)
• 1 cup cooked quinoa or 1/2 cup dry quinoa for added protein
• 2 tbsp olive oil or 1 tbsp butter
• 1 tsp kosher salt (adjust to taste)
• 1/2 tsp freshly ground black pepper
• 1 tsp dried thyme or 1 tbsp fresh chopped thyme
• 1 bay leaf
• Optional: 1/2 cup canned white beans (drained) or 4 oz silken tofu for extra protein

• Use chicken thighs for more moisture; breasts for leaner protein. Adjust cooking time: breasts 8–10 minutes simmer; thighs 12–15 minutes.
• Quinoa adds ~8 g protein per cooked 1/2 cup; white beans add ~7–8 g per 1/2 cup.
• For a lower-carb option, omit quinoa and use extra vegetables or shirataki rice.

• Start with 1 tsp salt per 6 cups broth; increase by 1/4 tsp increments after simmering 10 minutes.
• Add acid (1 tsp lemon juice) at the end to brighten flavors.

Equipment and prep checklist

Essential equipment

• 6–8 quart heavy-bottomed pot or Dutch oven for even heat
• Wooden spoon or silicone spatula to deglaze and stir
• Sharp chef's knife and cutting board for uniform dice
• Measuring cups and spoons, liquid measuring cup for broth
• Fine-mesh strainer or slotted spoon to remove foam
• Instant-read thermometer to check chicken (safe temp 165°F / 74°C)
• Optional: immersion blender if you plan to puree part of the soup for body

• Trim and cut chicken into uniform 1-inch pieces so they cook evenly; smaller pieces reduce simmer time and retain tenderness.
• Dice onions and carrots to similar sizes (1/4–1/2 inch) to ensure simultaneous softening.
• If using dry quinoa, rinse under cold water to remove bitterness and toast in dry pan for 1 minute before adding for nuttier flavor.
• Measure broth and seasonings before heating to streamline the cook process.

• Total active time: 20–30 minutes; simmer time: 12–20 minutes depending on protein and vegetables.
• Meal-prep batch: double in a 10-12 quart stockpot, increase simmer time by 5–7 minutes for full heat penetration.

Vegetable and chicken prep techniques

Cutting and size for texture

• Dice carrots and celery into 1/4–1/2 inch pieces for tender but still-textured bites.
• Cut chicken into consistent 1-inch cubes; thicker pieces require longer simmering and risk drying out.
• For shredded texture, poach whole breasts for 12 minutes, remove, rest 5 minutes, then shred with forks.

• Quick brine: dissolve 1 tbsp kosher salt in 2 cups warm water; submerge chicken pieces for 10–15 minutes to improve moisture; rinse and pat dry before cooking.
• Light marinade: 1 tsp olive oil, 1/4 tsp salt, pinch pepper and thyme for 10–20 minutes if time allows; avoid acidic marinades longer than 30 minutes which can toughen small pieces.

• Start with aromatics: saute onions 4–5 minutes until translucent, then add garlic 30–45 seconds to avoid burning.
• Add carrots and celery next and cook 3–4 minutes to begin softening; add green beans or peas later (last 4–6 minutes) to retain color and snap.
• If using potatoes or squash, add them before green beans and simmer 10–12 minutes until fork-tender.

Cooking process: step-by-step

Step 1 — Heat and build flavor

• Heat 2 tbsp olive oil in a 6–8 qt pot over medium heat until shimmer; add onions and a pinch of salt and cook 4–5 minutes until translucent.
• Add carrots and celery, cook 3–4 minutes to soften; add garlic and cook 30–45 seconds until fragrant.

• Increase heat to medium-high, push vegetables to the side, add chicken in a single layer; brown for 1–2 minutes per side to seal juices (no need to fully cook through).
• Deglaze pot with 1/4 cup water or broth, scraping browned bits into the base for extra flavor.

• Add remaining broth, water, thyme, bay leaf, and bring to a gentle simmer. Reduce heat and simmer uncovered 8–12 minutes for cubed chicken; 12–18 minutes for thighs or whole breasts until internal temp reaches 165°F (74°C).
• If using dry quinoa, stir it in at this point and simmer 12 minutes until tender; for cooked quinoa, add in last 3 minutes to heat through.

• Add green beans or frozen peas in the final 4–6 minutes so they retain brightness.
• Remove bay leaf, taste and adjust salt and pepper; add 1 tsp lemon juice to brighten, or 1 tsp miso dissolved in 1 tbsp hot broth for umami if desired.

• If soup seems thin, blend 1–2 cups of cooked vegetables with some broth and stir back in to thicken without flour.
• Rest for 5 minutes off heat so flavors equilibrate; finish with chopped parsley or green onion for freshness.

High-protein variations and add-ins

Legumes and pulses

• Add 1 cup cooked lentils or 1 can (15 oz) drained white beans to increase protein by ~12–15 g per serving when divided across 4 bowls; add canned beans during final simmer to warm through (4–6 minutes).
• Split peas require longer cooking if raw—use 1 cup cooked split peas or add dried split peas at the start and simmer 25–30 minutes until soft.

• Quinoa: use 1/2 cup dry (yields ~1.5 cups cooked) and stir in at simmer start; adds ~4–8 g protein per 1/2 cup cooked serving.
• Add 2 tbsp hemp seeds or toasted pumpkin seeds as garnish for extra protein and crunch; sprinkle just before serving.

• Stir in 1/4–1/2 cup Greek yogurt off heat for creamy texture and ~10 g protein per 1/2 cup; add after reheating to prevent curdling.
• Silken tofu: cube and add in the last 3–5 minutes; it warms quickly and contributes ~6–8 g per 3 oz serving.

• Savory unflavored whey or collagen peptide: dissolve 1–2 scoops in a small amount of warm broth and stir into finished soup; collagen improves mouthfeel but not complete amino profile—pair with quinoa or beans for balance.

• Add denser proteins (lentils, dry quinoa) early so they soften; delicate proteins (tofu, cooked beans, Greek yogurt) should be added at the end to preserve texture.

Texture and flavor tuning

Achieving a clear but flavorful broth

• Use low-sodium broth to control salt; simmer gently to avoid emulsifying fats into a cloudy broth.
• Skim foam and excess fat that rises in the first 5–8 minutes of simmering for a cleaner mouthfeel.

• Use an immersion blender to puree 1–2 cups of cooked vegetables and stir back for natural body while keeping high protein content.
• Pureed white beans or cooked quinoa blended into some broth adds creaminess and protein without changing flavor profile much.

• Season gradually: add two-thirds of salt during cooking and finish with 1/4 tsp increments. Taste after 10 minutes of finishing and again after resting 5 minutes.
• Use acid sparingly: 1 tsp lemon juice or 1 tsp white wine vinegar per pot brightens flavors; add at the end to avoid dulling aromatic vegetables.
• Umami boosters: 1 tsp fish sauce, 1 tsp soy sauce, or 1 tsp miso paste dissolved in warm broth adds depth; reduce salt slightly when using these.

• Finish with a small pat of butter or 1 tsp olive oil per bowl for silkiness; use sparingly to keep calories lower.
• Add fresh herbs at service—parsley and chives preserve brightness; delicate herbs lose flavor if cooked long.

Storage, cooling, and reheating

Cooling and storing safely

• Cool soup to 70°F (21°C) within 2 hours: divide into shallow airtight containers to speed cooling and prevent bacterial growth.
• Refrigerate up to 4 days; if using dairy or yogurt additions, consume within 2–3 days for best quality.
• Freeze up to 3 months in portioned freezer-safe containers; leave 1–2 inches headspace for expansion.

• Reheat gently over medium-low heat until steaming; avoid vigorous rolling boils that toughen shredded or cubed chicken.
• If frozen, thaw overnight in refrigerator, then reheat; for direct-from-freezer, simmer covered for 15–20 minutes until hot throughout and test chicken at 165°F (74°C).

• Add a splash of fresh broth or water when reheating if the soup thickened in the fridge; adjust seasoning after warming because cold suppresses saltiness.
• Refresh garnishes: add fresh herbs, lemon zest, or a drizzle of olive oil after reheating—not before—to restore brightness.

• Portion protein and carbs separately when packing lunches (e.g., keep quinoa separate) to maintain desired texture and prevent sogginess.

Serving suggestions and nutrition estimates

Serving ideas

• Serve hot with a sprinkle of chopped parsley, sliced green onions, and a lemon wedge for brightness.
• Add a tablespoon of toasted seeds or a few slices of avocado on the side for healthy fats.
• Pair with a slice of whole-grain bread or a small bowl of brown rice for a balanced meal.

• Add crunchy garnishes (toasted seeds, microgreens) at service; add creamy garnishes (Greek yogurt, avocado) after reheating to avoid separation.

• Calories: ~320–380 kcal
• Protein: ~34–42 g (depends on chicken cut and added quinoa/beans)
• Fat: ~8–12 g (olive oil and chicken fat)
• Carbohydrates: ~18–28 g (veggies and quinoa/beans)

• To increase protein: add 1/2 cup cooked lentils (+~9 g protein per serving when distributed), or a 3 oz extra chicken portion (+~20 g protein spread across servings).
• To lower carbs: omit quinoa/beans and increase non-starchy vegetables like spinach and zucchini.

FAQs

Q: Can I use bone-in chicken?
A: Yes.

• Use bone-in pieces for deeper flavor; simmer 20–25 minutes until meat reaches 165°F (74°C) and pulls from the bone. Remove bones and shred before serving or return shredded meat to pot.

• Cut chicken into even pieces, avoid over-boiling, and remove from heat once internal temperature reaches 165°F (74°C). Rest 5 minutes to reabsorb juices.

• Yes—add 1/4–1/2 tsp crushed red pepper or 1 tbsp chili garlic sauce when adding aromatics, or finish with chili oil per bowl for controlled heat.

• Add yogurt or dairy off heat and stir in gently; temper yogurt by whisking a small amount of hot broth into it first to prevent curdling.

• Reheat slowly to avoid breaking down proteins and vitamins; add fresh herbs and acid after reheating to restore flavor without additional heat.

• Yes—portion into individual containers after cooling. Keep grains separate if you want to avoid sogginess and add them when reheating.

• Use a small spoon of miso dissolved in warm broth, a splash of fish sauce, or a teaspoon of tomato paste added when sautéing aromatics to boost savory depth with less added sodium.