🍲 High-Protein Chicken & White Bean Soup

This High-Protein Chicken & White Bean Soup is the kind of comforting meal that keeps you satisfied for hours without feeling heavy. It combines tender shredded chicken, creamy white beans, colorful vegetables, leafy greens, and a flavorful herb-infused broth.

It’s a great choice for meal prep, a light lunch, or a cozy weeknight dinner. The combination of lean protein and fiber makes this soup especially filling, while the vegetables add plenty of flavor and nutrients.

🥣 Ingredients

• 1 tablespoon olive oil
• 1 small yellow onion, finely diced
• 3 garlic cloves, minced
• 2 medium carrots, peeled and diced
• 2 celery stalks, diced
• 1 red bell pepper, diced
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• ½ teaspoon smoked paprika
• ½ teaspoon Italian seasoning
• ½ teaspoon salt, or more to taste
• ¼ teaspoon freshly ground black pepper
• 6 cups low-sodium chicken broth
• 1 lb (450 g) boneless, skinless chicken breast
• 1 can (15 oz / 425 g) white beans, rinsed and drained
• 2 cups fresh baby spinach or chopped kale
• 1 tablespoon fresh lemon juice
• 2 tablespoons fresh parsley, chopped
• Optional: ¼ teaspoon red pepper flakes for a little heat

👨‍🍳 Directions

1. Sauté the vegetables

Heat the olive oil in a large heavy-bottomed pot over medium heat. Add the diced onion and cook for about 3–4 minutes, stirring occasionally, until it becomes soft and translucent.

Add the minced garlic, carrots, celery, and red bell pepper. Continue cooking for another 5–6 minutes, allowing the vegetables to soften slightly while developing their flavor.

2. Add the seasonings

Stir in the oregano, thyme, smoked paprika, Italian seasoning, salt, black pepper, and red pepper flakes if using.

Cook for about 30–60 seconds, just until the herbs become fragrant. This small step helps release their natural flavors into the soup.

3. Add the broth and chicken

Pour the chicken broth into the pot and stir everything together. Bring the mixture to a gentle boil.

Carefully add the whole chicken breasts. Reduce the heat to medium-low, cover the pot, and allow the soup to simmer for approximately 15–18 minutes, or until the chicken is completely cooked through.

4. Shred the chicken

Remove the cooked chicken breasts from the pot and place them on a plate or cutting board.

Using two forks, shred the chicken into bite-sized pieces. You can make the pieces as large or as small as you prefer.

Return the shredded chicken to the pot.

5. Add the beans and greens

Stir in the rinsed white beans and fresh spinach or chopped kale.

Let everything simmer gently for another 3–4 minutes. The greens should become tender and the beans should be heated through.

6. Finish the soup

Turn off the heat and stir in the fresh lemon juice. Taste the soup and adjust the salt, pepper, or lemon juice if needed.

The lemon adds a bright, fresh flavor that balances the savory broth beautifully.

7. Serve

Ladle the hot soup into bowls and sprinkle generously with fresh chopped parsley.

Serve immediately while warm.

⏱️ Prep Time

15 minutes

🍳 Cook Time

25 minutes

⏰ Total Time

40 minutes

🍴 Servings

6 servings

🔥 Calories

Approximately 270 calories per serving

Nutrition information is an estimate and may vary depending on the ingredients and brands used.

💪 Why You’ll Love This Soup

• High in protein from lean chicken and white beans
• Naturally filling thanks to protein and fiber
• Loaded with colorful vegetables
• Easy to prepare in one pot
• Great for meal prep
• Freezer-friendly
• Perfect for lunch or dinner
• Comforting without being overly heavy

💡 Chef’s Tip

For an extra boost of protein and fiber, stir in ½ cup of cooked quinoa just before serving. If you are preparing this soup for several days of meal prep, store it in individual airtight containers and refrigerate for easy grab-and-go lunches.

Pro tip: The flavor becomes even better after sitting overnight because the herbs and vegetables have more time to infuse the broth.