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High Protein Soup: Creamy Chicken & White Bean Soup

Print Recipe
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 5
Calories: 385
Ingredients Method Notes

Ingredients
  

  • large Dutch oven or heavy pot for cooking the soup
For the soup base
  • 2 tablespoons olive oil
  • 1 large yellow onion diced
  • 3 medium carrots peeled and diced
  • 3 stalks celery diced
  • 4 cloves garlic minced
  • 2 pounds boneless, skinless chicken breasts for shredding
  • 8 cups low-sodium chicken broth bone broth preferred
  • 2 cans (15 oz each) cannellini beans drained and rinsed
  • 2 teaspoons Italian seasoning dried
  • 1 teaspoon smoked paprika ground
  • 1 whole bay leaf remove before serving
  • 1 tsp salt and freshly ground black pepper plus more to taste
For the creamy finish
  • 1 cup plain nonfat Greek yogurt at room temperature
  • 1 whole lemon, juiced fresh
  • 1/4 cup fresh parsley chopped (plus more for serving)
Optional add-ins
  • 3 cups baby spinach or chopped kale stir in at the end
  • 1 cup frozen corn thawed
  • 1/2 teaspoon red pepper flakes for heat to taste
  • 1/4 cup grated Parmesan for serving

Method
 

  1. Heat the olive oil in a large Dutch oven or heavy pot over medium heat. Add the onion, carrots, and celery with a pinch of salt. Cook for 6–8 minutes, stirring occasionally, until the vegetables soften and the onion turns translucent. Stir in the garlic and cook for 1 more minute until fragrant.
  2. Place the chicken breasts in the pot in a single layer. Pour in the chicken broth, then add the Italian seasoning, smoked paprika, and bay leaf. Bring to a gentle boil, then reduce the heat to maintain a steady simmer.
  3. Cover partially and simmer for 20–25 minutes, until the chicken shreds easily (165°F / 74°C). Skim off any foam in the first few minutes for a cleaner broth.
  4. Transfer the chicken breasts to a cutting board and shred them with two forks into bite-sized pieces. Return the shredded chicken to the pot.
  5. Stir in the drained cannellini beans and simmer for 5 more minutes. Use an immersion blender to blend about one-third of the soup right in the pot — just 4–5 quick pulses — for a thick, creamy base while leaving plenty of texture. (No immersion blender? Blend 2 cups in a regular blender and stir it back in.)
  6. Remove the pot from the heat. In a separate bowl, whisk the room-temperature Greek yogurt with a ladleful of the hot soup until smooth to temper it and prevent curdling. Pour the tempered yogurt back into the pot and stir well.
  7. Remove the bay leaf and stir in the lemon juice and parsley. If using spinach or kale, add it now and let the residual heat wilt it for 2–3 minutes. Taste and adjust the salt and pepper, then serve hot with extra parsley and Parmesan if you like.

Notes

Protein 35g, Carbohydrates 32g,  Fiber 8g, Fat 9g, Sodium 640mg