When the temperatures drop and you’re craving something truly comforting and nourishing, this high-protein, low-carb soup is exactly what you need.
It’s designed to warm you from the inside out, offering a satisfying meal without the heavy feeling that often comes with traditional comfort foods. Perfect for a busy weeknight or a cozy weekend dinner, this recipe delivers on flavor, health, and ease.
This isn’t just any soup; it’s a clean-eating champion packed with wholesome ingredients that support your healthy lifestyle. You’ll love how simple it is to prepare, making it a fantastic go-to option when you want a delicious, guilt-free dinner that everyone at the table will enjoy. Get ready to discover your new favorite cold-weather meal!
Table of Contents
- What You’ll Love About This Quick And Easy Recipe
- Everything You Need To Make This Recipe Without Stress
- Time Needed From Start To Finish
- How To Make It Step By Step With Visual Cues
- Easy Variations And Serving Ideas That Fit Real Life
- Common Slip-Ups And How To Avoid Them
- How To Store It And Make It Ahead Without Ruining Texture
High-Protein, Low-Carb Chicken and Vegetable Soup
- Total Time: 35 minutes
- Yield: 6 servings 1x
Description
This high-protein, low-carb chicken and vegetable soup is a comforting and nourishing meal, perfect for cold weather. It’s quick to prepare, packed with wholesome ingredients, and designed to keep you feeling full and energized without the heavy feeling of traditional comfort foods. Ideal for busy weeknights or a cozy weekend dinner, this recipe is simple, healthy, and delicious.
Ingredients
Instructions
1. Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and cook until softened and translucent, about 5-7 minutes. Add the minced garlic and cook for another minute until fragrant, being careful not to burn it.
2. Add the cubed chicken breast to the pot with the onions and garlic. Cook, stirring occasionally, until the chicken is lightly browned on all sides and no longer pink.
3. Pour in the chicken broth and the can of diced tomatoes (undrained). Stir in the chopped celery, carrots, Italian seasoning, salt, and pepper. Bring the mixture to a gentle boil, then reduce the heat to low, cover, and let it simmer for 10-12 minutes, or until the vegetables are tender.
4. Stir in the fresh spinach. Allow it to wilt into the soup, which usually takes only 1-2 minutes. Once the spinach has softened, pour in the heavy cream and stir to combine.
5. Remove the pot from the heat and stir in the grated Parmesan cheese until it is fully melted and incorporated.
6. Taste the soup and adjust the seasonings if necessary. Serve hot and enjoy.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: soup
- Method: stovetop
- Cuisine: american
Nutrition
- Serving Size: 1.5 cups
Keywords: chicken soup, low carb, high protein, comfort food, healthy, easy, weeknight meal, meal prep, keto, winter warmer
What You’ll Love About This Quick And Easy Recipe
This high-protein, low-carb soup is a true lifesaver for anyone looking for a healthy, satisfying meal without spending hours in the kitchen. It’s perfect for busy parents, health-conscious individuals, or anyone who simply wants a delicious, comforting dinner that aligns with their dietary goals. The beauty of this recipe lies in its simplicity and its ability to deliver a rich, hearty flavor profile using straightforward ingredients. You’ll appreciate that it’s packed with protein to keep you feeling full and energized, while keeping carbohydrate counts low, making it an excellent choice for those following a low-carb or ketogenic diet. Serve it up on a chilly evening when you need a warm embrace in a bowl, or as a nutritious lunch option to power through your day. It’s also incredibly versatile, allowing for easy customization to suit different tastes or what you have on hand.
Everything You Need To Make This Recipe Without Stress
Gathering your ingredients for this cozy high-protein soup is a breeze, as most items are pantry staples or easily found at any grocery store. The focus here is on fresh, wholesome components that contribute to both the flavor and the nutritional value of the dish. There’s no need for obscure spices or complicated preparations; just simple, good food coming together to create something truly delicious.
INGREDIENTS:
- 1 tablespoon olive oil
- 1 pound boneless, skinless chicken breast, cut into 1/2-inch cubes
- 1 medium yellow onion, chopped
- 2 cloves garlic, minced
- 4 cups chicken broth (low sodium preferred)
- 1 (14.5 ounce) can diced tomatoes, undrained
- 1 cup chopped celery
- 1 cup chopped carrots
- 1 cup fresh spinach, roughly chopped
- 1/2 cup heavy cream
- 1/4 cup grated Parmesan cheese
- 1 teaspoon dried Italian seasoning
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
For the chicken, you can easily swap boneless, skinless chicken thighs if you prefer a slightly richer flavor and more tender texture; just ensure they are cut into similar-sized pieces for even cooking. When it comes to the broth, vegetable broth can be used as a substitute if you’re looking for a slightly different flavor profile or catering to someone who prefers to avoid chicken products. For the heavy cream, if you’re aiming for an even lighter version, you could use half-and-half, though it will result in a slightly less creamy soup. Feel free to use pre-chopped vegetables from the produce section to save on prep time, especially on busy weeknights.
Time Needed From Start To Finish
One of the best features of this healthy low-carb soup is how quickly it comes together, making it an ideal choice for those evenings when you need a satisfying meal without a long wait.
- Preparation time: 15 minutes
- Cooking time: 20 minutes
- Total time: 35 minutes
This efficient timeline means you can have a warm, homemade, and nutritious dinner on the table in under 40 minutes, perfect for busy weeknights or when unexpected hunger strikes.
How To Make It Step By Step With Visual Cues
Making this high-protein, low-carb soup is straightforward and rewarding. Follow these simple steps to create a delicious and healthy meal that will quickly become a family favorite.
- Sauté the aromatics: Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and cook until softened and translucent, about 5-7 minutes. You’ll know it’s ready when the onion loses its opaque white color and starts to look slightly clear. Add the minced garlic and cook for another minute until fragrant, being careful not to burn it.
- Brown the chicken: Add the cubed chicken breast to the pot with the onions and garlic. Cook, stirring occasionally, until the chicken is lightly browned on all sides and no longer pink. This step helps to seal in the juices and add depth of flavor to your soup.
- Build the base: Pour in the chicken broth and the can of diced tomatoes (undrained). Stir in the chopped celery, carrots, Italian seasoning, salt, and pepper. Bring the mixture to a gentle boil, then reduce the heat to low, cover, and let it simmer for 10-12 minutes, or until the vegetables are tender. The carrots and celery should be easily pierced with a fork.
- Add the greens and cream: Stir in the fresh spinach. Allow it to wilt into the soup, which usually takes only 1-2 minutes. Once the spinach has softened, pour in the heavy cream and stir to combine. The soup will take on a richer, slightly lighter color.
- Finish with cheese: Remove the pot from the heat and stir in the grated Parmesan cheese until it is fully melted and incorporated. The cheese will add a lovely savory depth and a touch more creaminess to the soup.
- Taste and adjust: Taste the soup and adjust the seasonings if necessary. You might want a pinch more salt, pepper, or Italian seasoning depending on your preference and the saltiness of your broth. Serve hot and enjoy your comforting, healthy meal!
Easy Variations And Serving Ideas That Fit Real Life
This high-protein, low-carb soup is wonderfully adaptable, making it easy to tweak for different tastes or to use up ingredients you have on hand. For a kid-friendly twist, you can blend a portion of the soup before adding the chicken and spinach to create a smoother, less textured base, then stir the chicken and spinach back in. This can make it more appealing to picky eaters.
Consider adding other low-carb vegetables like chopped bell peppers, zucchini, or green beans during the simmering stage for extra nutrients and variety. If you enjoy a bit of heat, a pinch of red pepper flakes can be added with the Italian seasoning. For a richer flavor, you could sauté a couple of slices of bacon or pancetta before adding the onion, then crumble them over the finished soup as a garnish.
When serving, a sprinkle of fresh parsley or chives adds a pop of color and freshness. For those who aren’t strictly low-carb, a small side of crusty whole-grain bread or a few croutons would be a delicious accompaniment for dipping. This soup also makes an excellent meal prep option; portion it into individual containers for quick and easy lunches throughout the week. It’s hearty enough to be a stand-alone meal but also pairs well with a simple side salad dressed with a vinaigrette.
Common Slip-Ups And How To Avoid Them
Even simple recipes can have common pitfalls, but knowing what to look out for can help you achieve perfect results every time.
One frequent mistake is overcooking the chicken. Chicken breast can become dry and tough if cooked for too long. To avoid this, make sure to cut your chicken into uniform 1/2-inch cubes so it cooks evenly. Once it’s browned and no longer pink on the outside, it will continue to cook gently in the simmering broth, keeping it tender and juicy.
Another common issue is under-seasoning. Bland soup is a disappointment! Always taste your soup before serving and adjust the salt, pepper, and Italian seasoning as needed. Remember that low-sodium broth will require more seasoning than regular broth. The Parmesan cheese also adds saltiness, so factor that in.
Adding dairy too early can sometimes lead to curdling, especially if the soup is brought to a rapid boil after the cream is added. To prevent this, always stir in the heavy cream and Parmesan cheese *after* removing the pot from direct heat. The residual warmth of the soup will be enough to heat the cream and melt the cheese without any risk of separation.
Finally, not letting the vegetables simmer long enough can result in crunchy carrots and celery, which might not be the desired texture for a comforting soup. Ensure you simmer the soup for the recommended 10-12 minutes, or until the vegetables are tender when pierced with a fork. Patience here pays off in a perfectly textured soup.
How To Store It And Make It Ahead Without Ruining Texture
This healthy low-carb soup is fantastic for meal prepping and stores beautifully, making it an excellent choice for busy individuals or families.
To store any leftovers, allow the soup to cool completely to room temperature. This is crucial to prevent bacterial growth and maintain food safety. Once cooled, transfer the soup to airtight containers. It will keep well in the refrigerator for up to 3-4 days.
For longer storage, this soup freezes wonderfully. Again, ensure it’s
FAQs
- Can I make these ahead? Yes—prep ahead, refrigerate, then serve when ready.
- How long do leftovers last? Store covered in the fridge for 3–4 days for best texture.
- Can I adjust sweetness? Yes—add more or less sweetener to taste.
- Can I change the fruit? Yes—swap strawberries for blueberries, raspberries, or sliced banana.
