Description
This High-Protein Chicken & Lentil Soup is a hearty, nutritious, and satisfying meal packed with lean protein, fiber, and rich flavors. Made with tender shredded chicken, protein-rich lentils, and fresh vegetables, this soup is comforting, filling, and perfect for meal prep. Whether you’re looking for a healthy post-workout meal or a nourishing weeknight dinner, this soup is an easy, delicious way to stay full and energized!
Ingredients
Scale
For the Soup:
- 1 lb boneless, skinless chicken breast (or thighs)
- 1 cup dry lentils (green or brown), rinsed
- 6 cups chicken broth (low sodium)
- 1 can (14.5 oz) diced tomatoes (with juice)
- 1 medium onion, diced
- 3 cloves garlic, minced
- 2 medium carrots, diced
- 1 stalk celery, diced
- 1 teaspoon salt
- ½ teaspoon black pepper
- 1 teaspoon smoked paprika
- 1 teaspoon ground cumin
- ½ teaspoon turmeric (optional, for anti-inflammatory benefits)
- 1 teaspoon Italian seasoning
- 1 tablespoon olive oil
For Garnish:
- ½ teaspoon red pepper flakes (optional, for heat)
- 1 tablespoon chopped fresh parsley or cilantro
- 1 teaspoon lemon juice (for brightness)
Instructions
1. Sauté the Vegetables
- Heat olive oil in a large pot over medium heat.
- Add onion, garlic, carrots, and celery, and sauté for 3-5 minutes, until softened.
2. Add the Chicken & Lentils
- Add chicken breast, lentils, and spices (salt, pepper, paprika, cumin, turmeric, and Italian seasoning).
- Stir to coat everything evenly with seasoning.
3. Simmer the Soup
- Pour in chicken broth and diced tomatoes.
- Bring to a gentle boil, then reduce heat and simmer for 25-30 minutes, until lentils are tender.
4. Shred the Chicken
- Remove the cooked chicken from the pot, shred with two forks, and return it to the soup.
- Stir well and let simmer for another 5 minutes.
5. Finish & Serve
- Stir in lemon juice for brightness.
- Garnish with fresh parsley or cilantro and red pepper flakes if desired.
- Serve warm and enjoy!
Notes
- For extra protein, add 1 cup of canned chickpeas or stir in Greek yogurt before serving.
- Make it vegan: Replace chicken with chickpeas or tofu, and use vegetable broth.
- Storage: Store in an airtight container in the fridge for up to 4 days or freeze for up to 3 months.
- Prep Time: 10 minutes
- Cook Time: 35 minutes
- Category: Soup, High-Protein Meal
- Method: Stovetop
- Cuisine: Mediterranean, Healthy
Nutrition
- Serving Size: 1 Bowl
- Calories: 310
- Sugar: 6g
- Sodium: 450mg
- Fat: 6g
- Saturated Fat: 1g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 35g
- Fiber: 8g
- Protein: 35g
- Cholesterol: 60mg