High-Protein Soup Recipes
Brothy and creamy bowls that pack 25g+ of protein per serving — chicken, beans, and beyond.
★ Lunch
LunchCrockpot Tuscan Chicken Soup
It was a cold day and I whipped something up with ingredients I had in my kitchen. This turned out so yummy!
EmilyIngredients
- 3-4 Chicken breast
- 2 cups Pasta of choice
- 2 handfuls Spinach
- 1 cup Heavy cream
- 1 cup Chicken broth
- 2/3 cup Parmesan cheese
- 2-3 cloves Garlic
- Butter
- Onion
- Sun dried tomatoes
Instructions
- 1I start by mentioning I didn’t really use measurements but I did provide estimates. Please use your discretion if you need to add more or less of the ingredients above.
- 2Start by cooking your chicken. I used butter in a skillet with the onion chopped and garlic minced. I also added some kimders butter garlic & herb seasoning. Turn your crockpot on high.
- 3Once cooked, chop into smaller pieces. Add all of the remaining ingredients minus the spinach. Let your pasta cook in the broth for about 20-30 min and the. Add your spinach before serving. I finely chopped my spinach, but you could use whole spinach or frozen spinach! Enjoy!
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Open in Pepper →Why Soup Is an Underrated Protein Vehicle
Most people think of soup as light. Built right, it's anything but — a single bowl can deliver 30g+ of protein for under 500 calories, and it costs almost nothing to make at scale.
Shred a rotisserie chicken into chicken broth with white beans, kale, and parmesan rind. You've got Tuscan-style soup with 35g of protein in twenty minutes flat.
The recipes home cooks on Pepper return to again and again for their fall and winter rotation are the ones that deliver.
Quick Tips
- 1
Add a parmesan rind
Simmer it in the broth and pull it before serving. It transforms a basic soup into a great one.
- 2
Beans on top of meat
White beans, chickpeas, and lentils stack on top of the chicken or beef for double the protein.
- 3
Acid at the end
A squeeze of lemon or splash of vinegar right before serving wakes up the whole pot.
- 4
Freeze in single portions
Quart bags lay flat in the freezer. Thaw one for a lunch that's better than takeout.
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